Magnesium Glycinate vs Magnesium Oxide for sleep
Short answer: For sleep, more users report improvement with Magnesium Glycinate — 80% of 526 reports, versus 29% of 17 for Magnesium Oxide.
Magnesium Glycinate has 0 meta-analyses and 4 randomized trials on PubMed; Magnesium Oxide has 24 and 81.
Based on 1,321 reports about Magnesium Glycinate and 147 about Magnesium Oxide. Not medical advice.
| Magnesium Glycinate Supplement | Magnesium Oxide Supplement | |
|---|---|---|
| User score | 60 | 42 |
| Verdict | Mostly positive | Mostly negative |
| Positive of reports that state an outcome | 67% | 14% |
| Reports | 1,321 | 147 |
| Research | CResearch: Limited | AResearch: Strong |
| Meta-analyses / RCTs | 0 / 4 | 24 / 81 |
| Mainly used for | ||
| Focus % reporting improvement | 67% (48) | 0% (3) |
| Energy % reporting improvement | 63% (51) | 75% (4) |
| Sleep % reporting improvement | 80% (526) | 29% (17) |
| Anxiety % reporting improvement | 78% (255) | 67% (3) |
| Mood % reporting improvement | 70% (84) | 67% (3) |
| Memory % reporting improvement | 88% (8) | — |
| Performance % reporting improvement | 89% (9) | — |
| Recovery % reporting improvement | 100% (10) | — |
| Pain & inflammation % reporting improvement | 91% (11) | 50% (2) |
| Digestion % reporting improvement | 57% (14) | 58% (19) |
| Libido % reporting improvement | 53% (17) | — |
| Hormones % reporting improvement | 100% (5) | — |
| Heart & lipids % reporting improvement | 67% (6) | — |
| Skin & hair % reporting improvement | 75% (4) | — |
| Common side effects | insomnia, anxiety, drowsiness, fatigue | diarrhea, stomach issues, laxative effect, insomnia |
| Typical dose reported | at sleep time | 375 mg |
Limitations include small sample sizes in some studies, heterogeneity of conditions being treated, and a range of reference treatments.Despite some methodological limitations, the results from randomised, controlled trials to date suggest benefits for Vitex extracts in the treatment of premenstrual syndrome, premenstrual dysphoric disorder and latent hyperprolactinaemia. Further research is recommended, and greater transparency in reporting for future trials.
Planta Med, 2013 ↗“get magnesium citrate or even better, magnesium glycinate, not the oxide though”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate