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Magnesium glycinate vs citrate: which should you take?
by Nutra Formulations on Oct 02 2026
Magnesium glycinate and citrate are both well-absorbed organic forms. Glycinate is usually gentler on digestion and has the more relevant sleep research, while citrate has the strongest direct absorption data but is more likely to loosen stools. Most adults need 270 to 300 mg of magnesium a day in total.
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How much magnesium glycinate should you take?
by Nutra Formulations on Oct 02 2026
Most adults need 270 to 300 mg of magnesium a day from all sources, and the NHS says 400 mg a day or less from supplements is unlikely to cause harm. Recent trials of magnesium glycinate used around 250 mg of elemental magnesium daily. Always check the label for elemental magnesium.
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Cortisol supplements: stress, cortisol and what may help
by Nutra Formulations on Oct 02 2026
No supplement is proven to lower cortisol. Small trials link ashwagandha to lower stress scores and cortisol readings, but long-term safety is unclear. Magnesium and vitamin B6 have authorised claims for normal psychological function and hormonal activity. Stress habits come first, and St John's wort blends need real caution with medicines.
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Best sleep supplements: a natural, evidence-led guide
by Nutra Formulations on Oct 02 2026
The best-supported natural sleep supplements are magnesium and L-theanine, though trials show only small benefits. Ashwagandha, lemon balm and hops are traditionally used for relaxation. Melatonin is prescription-only in the UK. Start with steady sleep habits, and check with your GP or pharmacist if you take medicines.
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Which magnesium is best for sleep?
by Nutra Formulations on Oct 02 2026
Magnesium glycinate (bisglycinate) is the best-supported form for sleep. A 2025 trial in 155 adults with poor sleep found a small improvement in insomnia scores after four weeks, especially in people with low dietary magnesium. The effect is modest, so pair it with good sleep habits.