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Plain-English guides to the ingredients we sell: what they are, how much to take, and what the research actually says. Every guide lists its sources.
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Magnesium glycinate vs citrate: which should you take?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.2 October 2026 · Read 
EnergyHow much magnesium glycinate should you take?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.
Sleep & calmCortisol supplements: stress, cortisol and what may helpNo 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.
Sleep & calmBest sleep supplements: a natural, evidence-led guideThe 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.
Sleep & calmWhich magnesium is best for sleep?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.
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