{ "page": "https://jabbitapp.com/research/magnesium-glycinate-sleep-anxiety-evidence-teardown.html", "checked": "2026-10-28 (America/New_York)", "notes": "The widely shared '248 mg' trial (Tarleton 2017) used magnesium chloride, was open-label and had no placebo. The only placebo-controlled bisglycinate sleep trial found (Schuster 2025) was 4 weeks with self-reported outcomes. Pieter Levels is named because he is a public figure and the trending story names him; his own posts are linked and he called his result one day of data. Doses appear only as trial arms or official reference values.", "x_posts": [ { "id": "2115406004297077033", "author": "levelsio", "created_at": "2026-10-28T11:31:08.000Z", "public_metrics": { "bookmark_count": 194, "impression_count": 49763, "like_count": 324, "quote_count": 8, "reply_count": 63, "retweet_count": 5 }, "url": "https://x.com/levelsio/status/2115406004297077033" }, { "id": "2115155070706720857", "author": "levelsio", "created_at": "2026-10-27T18:54:01.000Z", "public_metrics": { "bookmark_count": 435, "impression_count": 137656, "like_count": 636, "quote_count": 7, "reply_count": 103, "retweet_count": 13 }, "url": "https://x.com/levelsio/status/2115155070706720857" } ], "x_stories": [ { "id": "2115165543208825089", "name": "Magnesium Glycinate Gains Popularity for Stress Relief and Better Sleep", "updated_at": "2026-10-28T00:22:18.000Z", "summary_excerpt": "a trial showed 248 mg daily cut depression and anxiety scores noticeably in weeks", "url": "https://x.com/i/trending/2115165543208825089" }, { "id": "2115438265822290265", "name": "Pieter Levels Sees REM Sleep Boost from Magnesium Glycinate", "updated_at": "2026-10-28T16:57:47.000Z", "url": "https://x.com/i/trending/2115438265822290265" } ], "x_posts_read_at_et": "2026-10-28 ~8:00 PM", "x_counts": { "query": "\"magnesium glycinate\" -is:retweet", "by_utc_day_from_2026-10-22": [ 126, 154, 158, 138, 214, 261, 234 ], "total_7d": 1285, "read_at_et": "2026-10-28 ~8:00 PM" }, "pubmed": { "40918053": { "title": "Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial", "quotes": [ "enrolled 155 adults aged 18-65 years with self-reported poor sleep quality", "250 mg elemental magnesium, daily", "(-3.9 [95% CI: -5.8 to -2.0] vs -2.3 [95% CI: -4.1 to -0.4], respectively; p = 0.049)", "The effect size was small (Cohen's d = 0.2), indicating a modest benefit.", "Exploratory analyses suggested notably greater improvements among participants reporting lower baseline dietary magnesium intake", "No significant differences were observed in other psychological outcomes." ] }, "42661485": { "title": "Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled Trials", "quotes": [ "Twelve randomized controlled trials were included in the main synthesis on sleep, insomnia, or poor sleep", "Findings were inconsistent across subjective outcomes, EEG, research-grade actigraphy, consumer wearable-derived estimates, and physiological markers.", "Certainty of evidence was low to very low.", "Current evidence does not support oral magnesium as a routine treatment for insomnia.", "It may provide modest benefits for selected subjective outcomes in some adults" ] }, "33865376": { "title": "Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis", "quotes": [ "Three randomized control trials (RCT) were identified comparing oral magnesium to placebo in 151 older adults in three countries.", "post-intervention sleep onset latency time was 17.36 min less after magnesium supplementation compared to placebo", "Total sleep time improved by 16.06 min in the magnesium supplementation group but was statistically insignificant.", "All trials were at moderate-to-high risk of bias and outcomes were supported by low to very low quality of evidence." ] }, "38817505": { "title": "Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review", "quotes": [ "Magnesium, in particular, is popular on social media for the treatment of anxiety and insomnia.", "This query returned 860 articles of which 15 met full inclusion criteria.", "Five out of eight sleep-related studies reported improvements in sleep parameters", "Five out of seven studies measuring anxiety-related outcomes reported improvements in self-reported anxiety.", "Firm conclusions were limited by the heterogeneity of the data and the small number of participants involved in most of the studies." ] }, "28445426": { "title": "The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review", "quotes": [ "18 studies were included in the review.", "No study administered a validated measure of subjective stress as an outcome.", "However, the quality of the existing evidence is poor." ] }, "28654669": { "title": "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial", "quotes": [ "supplementation with over-the-counter magnesium chloride improves symptoms of depression", "An open-label, blocked, randomized, cross-over trial was carried out in outpatient primary care clinics on 126 adults", "6 weeks of active treatment (248 mg of elemental magnesium per day) compared to 6 weeks of control (no treatment)", "net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001)", "net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points (CI -6.6, -2.4; P<0.001)" ] }, "23853635": { "title": "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial", "quotes": [ "A double-blind randomized clinical trial was conducted in 46 elderly subjects", "Although total sleep time (P = 0.37) did not show any significant between-group differences." ] }, "7815675": { "title": "Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection", "quotes": [ "a double-blind, randomized crossover trial with 12 patients who had ileal resections", "(23.5% vs 22.8% for magnesium chelate and MgO, respectively)", "better tolerated by all patients" ] }, "22529837": { "title": "The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers", "quotes": [ "3 g of glycine or placebo were ingested" ] } }, "full_text_quotes": { "PMC12412596": [ "corresponding to 125 mg of magnesium and 761.5 mg of glycine, providing a total daily dose of 250 mg of magnesium and 1523 mg of glycine", "some studies suggest that glycine supplementation at a dose of 3 g can enhance sleep quality", "Two participants in the placebo group withdrew due to stomach pain", "no participants discontinued the trial due to adverse events", "fewer than 10% of participants provided complete entries", "Given the non-validated nature of the dietary assessment tool", "This four-week, placebo-controlled study was conducted as a large, nationwide trial across Germany.", "Adrian Lopresti is the managing director of Clinical Research Australia, a contract research organization that receives research funding from nutraceutical companies." ], "PMC5487054": [ "There was no placebo arm and randomization was not blinded for either the study team or the volunteer.", "Participants were instructed to take four 500 mg tablets of magnesium chloride daily for a total of 248 mg of elemental magnesium per day." ], "PMC3703169": [ "Magnesium was administered as magnesium oxide tablets twice a day (each tablet containing 414 mg magnesium oxide as 250 mg elemental magnesium) for 8 weeks." ], "PMC8053283": [ "two formulations (magnesium oxide and magnesium citrate tablets)" ], "ods": [ "These values range from 310 to 420 mg for adults", "48% of Americans of all ages ingest less magnesium from food and beverages than their respective EARs", "There is no current data on magnesium status among people who live in the United States", "Symptomatic magnesium deficiency due to low dietary intake in otherwise healthy people is uncommon", "Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate", "The Tolerable Upper Intake Level for supplemental magnesium is 350 mg for adults", "The ULs only include magnesium from dietary supplements and medications; they do not include magnesium found naturally in food and beverages.", "The forms of magnesium that are most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide", "The risk of magnesium toxicity increases with impaired renal function or kidney failure", "These antibiotics should be taken at least 2 hours before or 4 to 6 hours after a magnesium-containing supplement", "Magnesium-rich supplements or medications can decrease the absorption of oral bisphosphonates", "can cause hypomagnesemia when taken for prolonged periods (typically more than a year)", "Older adults have lower dietary intakes of magnesium than younger adults", "magnesium absorption from the gut decreases and renal magnesium excretion increases with age", "Updated: January 6, 2026" ] }, "charts": { "schuster2025_isi": { "placebo": [ -2.3, -4.1, -0.4 ], "bisglycinate": [ -3.9, -5.8, -2.0 ], "p": 0.049, "d": 0.2, "n": [ 76, 77 ] }, "schuster2025_table2": { "ISI": [ -2.3, -3.9, 0.049, 0.2 ], "RIS": [ -1.1, -2.0, 0.186, 0.13 ], "SQS": [ 0.3, 1.0, 0.069, 0.18 ], "ESS": [ -1.8, -2.0, 0.624, 0.05 ], "FSS": [ -1.8, -3.0, 0.391, 0.09 ], "PSS": [ -2.0, -2.4, 0.708, 0.04 ], "PANAS (+)": [ 1.3, 1.0, 0.771, 0.03 ], "PANAS (-)": [ -3.0, -2.9, 0.894, 0.01 ], "PHQ-4 Total": [ 0.1, -0.0, 0.634, 0.05 ], "PHQ-4 (D)": [ -0.1, -0.2, 0.711, 0.04 ], "PHQ-4 (A)": [ 0.2, 0.2, 0.86, 0.02 ] }, "adverse_events_total": { "placebo": 7, "bisglycinate": 2 }, "glycine_g_per_day": { "schuster2025_bisglycinate_arm": 1.523, "bannai2012_glycine_arm": 3.0 } } }