ADHD brains are disproportionately magnesium deficient — and magnesium plays a direct role in regulating the nervous system and sleep onset. But not all magnesium works the same way. The form matters more than the brand.
The form that actually works: glycinate
Magnesium glycinate is the one that consistently comes up for sleep and anxiety. It's bound to glycine, an amino acid with its own calming properties, which makes it more bioavailable and far gentler on the stomach than other forms.
Magnesium oxide — what you'll find in most cheap drugstore supplements — is poorly absorbed and mainly just gives you digestive issues. Magnesium citrate is better but still more of a digestion supplement than a sleep one.
The dosage and timing
- 200–400mg is the standard starting range for adults
- Take it 45–60 minutes before bed for sleep benefits
- Give it 1–2 weeks before deciding if it's working
- Don't take it with calcium — they compete for absorption
The brands worth buying
Thorne and Pure Encapsulations are the two that get recommended most consistently — both third-party tested, no fillers, no proprietary blends hiding the actual dose. Don't bother with the grocery store version; the quality gap is real.
Bottom line
Magnesium glycinate, 200–400mg, 45 minutes before bed. Thorne is the easier find on Amazon. Give it two weeks. It won't knock you out like a sleep aid — it removes the resistance so your brain can actually wind down.
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