Equipment Reference
Thorne
Thorne Magnesium Bisglycinate
Highly absorbable glycinate for sleep, recovery, and stress
Thorne Magnesium Bisglycinate binds magnesium to glycine for superior absorption and GI tolerance. It's the most recommended form in the biohacking community for sleep support, muscle recovery, and stress resilience. Each capsule delivers 55mg elemental magnesium, typical protocol is 2–4 capsules before bed (110–220mg elemental).
Typical price: $18 – $28 USD / 60 capsules
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How It Works
Magnesium cofactors 300+ enzymatic reactions. Deficiency is common due to depleted soil, processed diets, and stress. Glycinate form maximizes absorption while the glycine component may independently support sleep quality through collagen pathway activation.
Glycinate Chelation
Magnesium bound to glycine amino acid bypasses common absorption issues and avoids the laxative effect of oxide or citrate at moderate doses.
GABA Support
Magnesium modulates NMDA receptors and supports GABAergic calming, promoting sleep onset without sedation.
Evening Protocol
Taken 30–60 minutes before bed as part of a wind-down routine. Pairs with glycine's independent sleep benefits.
What You'll Experience
First Nights
Days 1–3Subtle relaxation, easier sleep onset for deficient individuals.
First Weeks
Week 1–2Reduced muscle cramps, less tension headaches, improved sleep continuity.
Long-term
Month 1+Cumulative recovery and HRV benefits if deficiency was a factor.
Benefits
Sleep Quality
Moderate EvidenceHuberman-recommended for pre-bed relaxation and sleep onset support.
Muscle Recovery
Moderate EvidenceReduces cramps and supports post-exercise recovery.
Stress Resilience
Moderate EvidenceSupports HPA axis regulation and nervous system calm.
Risks & Considerations
Loose Stools
low riskReduce dose if GI issues occur, sign you've exceeded absorption threshold.
Kidney Disease
high riskImpaired excretion can cause hypermagnesemia, medical supervision required.
Community Reviews
Synthesized consensus from Reddit, forums, and expert sources.
Thorne glycinate is the default recommendation for sleep-focused magnesium supplementation.
- ·Best tolerated form for evening use
- ·Check elemental mg per capsule, not total compound weight
- ·Stack with apigenin/theanine for sleep protocol
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