Magnesium is the fourth most abundant mineral in the human body. It's involved in over 300 enzymatic reactions — from muscle contraction to nervous system regulation to DNA synthesis. And yet, studies estimate that up to 50% of Americans don't consume adequate magnesium from their diet.
When it comes to sleep and recovery, magnesium supplementation can make a real difference. But walk into any supplement store and you'll find a dozen different forms of magnesium — oxide, citrate, glycinate, threonate, malate, taurate, and more. Which one actually works for sleep?
The Most Common Forms, Compared
Magnesium Oxide
The most common and cheapest form. Contains the highest percentage of elemental magnesium but has very poor bioavailability — only about 4% is actually absorbed. Primarily used as a laxative. Not ideal for sleep.
Magnesium Citrate
Better absorbed than oxide. Commonly recommended for general supplementation. However, citrate can have a laxative effect at higher doses, which isn't ideal for an evening supplement. Decent, but not optimal for sleep.
Magnesium Glycinate
Magnesium bound to two molecules of glycine — an amino acid with its own calming properties. This chelated form has excellent bioavailability, is gentle on the stomach, and the glycine component promotes relaxation. This is what CHRY uses, and it's the gold standard for sleep support.
Magnesium L-Threonate
A newer form designed to cross the blood-brain barrier. Promising for cognitive applications but significantly more expensive and studied primarily for brain health rather than sleep specifically. Good for cognition, less proven for sleep.
Why Glycinate Wins for Sleep
The advantage of magnesium glycinate is twofold: high absorption and the bonus of glycine.
Glycine is an inhibitory neurotransmitter that helps lower core body temperature — a signal that tells your brain it's time to sleep. A study published in Sleep and Biological Rhythms found that 3g of glycine before bedtime improved subjective sleep quality and reduced daytime sleepiness.
When you take magnesium glycinate, you're getting the relaxation benefits of magnesium and glycine in one compound. It's an inherently sleep-friendly form of the mineral.
How Much Magnesium Do You Need?
The RDA for magnesium is 400-420mg per day for adult men and 310-320mg for adult women. Most people get some magnesium from diet — leafy greens, nuts, seeds, and whole grains are good sources — but typically fall short.
CHRY provides 300mg of magnesium glycinate. This is designed to complement your dietary intake and provide a meaningful dose that may support your daily needs — especially since most people fall short from food alone.
Signs You Might Need More Magnesium
- Difficulty falling or staying asleep
- Muscle cramps, especially at night
- Feeling stressed or "wired but tired"
- Restless legs in the evening
- Frequent headaches
- Low energy despite adequate sleep
While these symptoms can have many causes, insufficient magnesium is one of the most common and easily addressed contributors.
The Bottom Line
If you're supplementing magnesium for sleep and recovery, the form matters. Magnesium glycinate offers the best combination of absorption, stomach comfort, and sleep-promoting properties. It's why we chose it for CHRY over cheaper alternatives.
Better magnesium, better sleep
300mg magnesium glycinate in every CHRY stick pack — the right form, the right dose.
Shop CHRY*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.