Magnesium for sleep reddit

 

Eventually I started taking Magnesium chelate (after taking Magnesium threonate and it doing nothing). I take 500 mg/day. As its name suggests, DMT1 binds a variety of divalent metals including cadmium (Cd 2+), copper (Cu 2+), and zinc (Zn 2+,,) however it is best known for its role in transporting ferrous iron (Fe 2+); DMT1 expression is regulated by body iron stores to maintain iron homeostasis. ansi-l. I’m sleeping better and having more deep sleep. 538K subscribers in the sleep community. I definitely think chamomile/apigenin helps, as does the magnesium (and magnesium is a pretty important mineral to supplement with anyway so it's worth having, sleep aside). If not, it could be the magnesium. Then I read up on it to find out it is the one energizing Mag. That being said no matter what I have done, I have terrible insomnia. For me, 2 capsules of mag threonate (about 72mg of elemental mag) plus 1 capsule of L- Theanine plus 100mg of gabapentin (prescribed) has worked wonders for my sleep. Also, try 200 mg as a starting point, and work your way up depending on how you feel. Most people are deficient in magnesium, and the mineral is a natural relaxant. I take both. Hope this helps! If you need to take magnesium for purposes other than sleep, and you would like sleep quality enhancement, then magnesium glycinate is a good choice because you will be getting the general benefits from magnesium, as well as sleep benefits from glycine. Seems like the sweet spot for me is around 250-350 mg. I used Magtein (Magnesium L-Threonate) for about 35-40 days. mrjasonbbc. So I have posted a few times about my struggles with electrolytes over the past couple months. I take magnesium often because of doing sports and the rule of thumb is to take vitamins in the morning, magnesium in the evening. recommended me Chelated Magnesium. Magnesium gave me insane sleep disturbances. I put about 5-6 sprays on each my legs and rubbed it in. It’s not a magical cure but a deficiency can It is one of the best supplements for sleep. u/Throwaway45340. I've tried oxide, glycinate and l-threonate all with the same result. Famous-Zebra-2265. Glycine can be energetic for some people so if it doesn't help with sleep then don't take it at bed time. Magnesium oxide is also a laxative but doesn’t absorb well. Another 500 mg if I workout a lot (as in tennis, running or both). But surely, if this was true, majority of people would be experiencing this on a daily basis. Over a period of 3-4 weeks, I slowly ramped up that 1 120 mg dose to 5 120 mg Magnesium is like the oil in a machine, it’s extremely important to the vascular system and immune system. People pointed to Thiamine(B1) as a possible fix to this problem. High levels of serotonin can cause insomnia. Studies show that magnesium supplements are able to increase melatonin levels, helping induce sleepiness and lower cortisol levels that are associated with stress. I don't think you're going to experience any life changing effects by supplementing with magnesium. As both magnesium and calcium compete for absorption they should not be taken together. Since I’m also more relaxed I get deeper sleep too. s1ipperypick1e. I seem to be making progress finally by taking Magnesium glycinate several times a day in small doses. The most interesting articles I've read were about the mineral Magnesium and how it helps with a ton of different symptoms ranging from sleep problems to anxiety and depression. High dose thiamine (HDT) therapy is currently being used to treat neurodegenerative issues like POTS, IIH, depression, CFS, fibromyalgia, elevation sickness, sleep apnea, etc. That is, try taking a dopamine precursor (200-500 mg L-phenylalanine, for example) before bed. Jan 23, 2024 · Magnesium vs. I have taken trazadone, diphenhydramine, ambien, (which holy shit works, but Andrew huberman is a researcher of neurology at Stanford University. I typically sleep like 7-8. 2. I haven't had one sleepless night since I The glycinate form has the highest bioavailability of supplemental magnesium and works the best for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions. 2 a night works wonders for me. ) I've tried various combinations of magnesium glycinate, l-theanine, and chamomile extract (couldn't find apigenin). Combined with magnesium, it creates a match made in sleep heaven. If anything, the magnesium will help. and should be taken early. Magnesium doesn't necessarily act as a muscle relaxant. Since starting the magnesium I’ve noted that I feel drowsy, like my head is heavy. Almost all the time, all you're doing is paying a supplement company to give you a fake pill and believing it works. I take Adderall 30mg XR for ADHD and had noticed that I was regressing back to being perpetually bored and extremely low energy, with my chronic pain/headaches flaring up much quicker during the day. Glycine by itself though, 3g at night plus my usual chelated magnesium and 7 hours sleep now feels like I slept 20 hours. 16 votes, 18 comments. It does improve sleep when taken in the morning for me. To clear the air, it has been scientifically proven that magnesium can be absorbed through skin. Thanks for reply! Magnesium glycinate and magnesium citrate are two very different compounds- Mg citrate draws water into the intestines, and taking a dose of 7000mg could likely cause severe dehydration. My friend, however finds that magnesium in the evening stops her sleeping as well. F*** these waking up at 3am covered in nightsweats because I was shown the creepiest, most horrifying, vividly detailed, nightmares about fears I did not even realize I had before in 8K high-def with dolby surround system in 3d. Jun 28, 2021 · Magnesium citrate (200 milligrams). I take vit D + k drops in the am, alongside a b-complex etc (for other reasons). Anecdotaly, it's one of the reasons people get sleepy after Thanksgiving or an English roast chicken dinner! I’ve been suffering from on and off insomnia this year post Covid recovery (back in January) and I’ve tried SOOO many things to help me sleep. I also asked dstill. So I started Magnesium Glycinate 2 hours before bed 308 votes, 199 comments. I usually take the ashwagandha as needed and do a daily dose of magnesium at night For me taking magnesium makes my anxiety and insomnia much worse. I take all three most nights - 1100mgs magnesium glycinate (providing 220mgs magnesium), 300mgs KSM ashwaghandha, and 2oz of kava root blended and strained into hot water/coconut milk. I just started taking it myself. Dramatically improved my sleep and my work/stress anxiety all but disappeared after take Magnesium every night. 336K subscribers in the Supplements community. Consult your doctor before adding any supplements to your diet. We take 200 mg morning and evening and also 200 mg in the middle of the night. MAGNESIUM GLYCINATE. So I would look into a high-quality About the same result both nights. Other stronger NMDA antagonists options are agmatine, DXM and memantine. Mar 27, 2024 · Key Takeaways. Magnesium tends to speed up the digestive system. Coming at this thread late - I also had issues with glycine and taurine separately - both causing insomnia. I take magnesium bisglycinate on heavy leg days, the difference it makes is worth the money. Magnesium taurate. Some nights I sleep well while other nights are not so good. Magnesium Citrate is also good and most helpful for people suffering from constipation. Back in 2020 I fell down the magnesium rabbit hole and started supplementing with magnesium glycinate (Brand Pure Encapsulations). Using magnesium oxide for sleep may help relieve symptoms of insomnia and promote a normal circadian rhythm. So I now take the peptides in the AM (from what I understand, we should be adding peptides since we used to eat the whole animal including tendons and collagen and get imbalances eating high protein without them, leading to D3 helps move calcium to bones. I will be honest with you. Some commonly recommended forms of magnesium for sleep include magnesium threonate, magnesium biglycinate, and magnesium bisglycinate [1] [2 I make a cream and a lotion. Yes my Dr. However, most evidence seems to point at 2 specific forms of Magnesium, Magnesium (Bi)glycinate and Magnesium Threonate, as being the most likely to help with sleep. Also, before I started taking magnesium I would occasionally have night time leg cramps - and I haven't had any since. Micromag. It also, as was mentioned, facilitates muscle regulation i. But I still find that I am sleeping weird. Within about 10-15mins I was sitting I'm not sure if it did for me, but Gominak says it affects sleep - I had D and B12 deficiencies, and probably deficiencies in Magnesium. Even if I woke up at 4 in the morning, I still wouldn't be able to sleep the next night. Many people have posted about magnesium supplementation resulting in the opposite intended effect, e. Magesium lowers aldosterone which is responsible for sodium retention. I usually wake up every 3 hours and this helped me fall right back asleep when It says for every 4 sprays you get 70mgs of elemental magnesium. I take 200 mg of threonate about 1 hour before bed. Zero hangover effect as well. I also saw the video about potential B1 deficiency, and adding it completely resolved the issue. The magnesium helps with my restless leg syndrome and the melatonin helps with sleep. Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. Big improvements in energy and mood. They claim that combining it with magnesium could help me get a good night’s sleep. The reason I've been doing research about mineral supplements is because since taking concerta my mood has been like a roller-coaster ride. 6. Always good to utilize your pharmacists knowledge, as many of them are way better at pharmacology than MDs. •. Something to do with the NMDA receptors and glutamate toxicity. 200 mg to 400 mg of magnesium is the sweet spot to aim for. This is the correct answer (ZZ's) :) AdrianDawn too. digital_affair. I use quetiapine for sleep. No issues with going to sleep, but just seem to wake up a lot during the night. • 1 yr. Take it in the evening a couple of hours before going to bed. With so many of you concerned about stomach upsets due to taking oral magnesium supplements, have you considered about getting magnesium through skin with a spray. Some people who are deficient do experience reduced anxiety and depression but for the most part it's there to aid the immune system. I can never get good sleep on threonate. Magnesium citrate definitely improves my sleep quality and ability to fall asleep. One month of nightly Magnesium L-Threonate usage - now experiencing major withdrawal. Even magensium glycinate at night can cause multiple wake-ups during the night. Sort by: pdprandom. It's not a drug, it's a supplement. She still has nightmares and bed wetting, but she sleeps soundly all night. Reply. To make sure it wasn’t a fluke, I took thiamine and magnesium again last night, and had a full night’s sleep again. In my experience, the effect wears off after several nights but returns once I stop supplementing for a few days I think Zinc & Magnesium gave me my first good sleep in years. I didn't think it would even work but it's helped a lot, I thinks it's helping with anxiety because I have less of that too. increased brain fog, worsened depression, and worsened sleep quality. The effects are pretty short-term for sleep at least - it's recommended to take close to bedtime. It has many health benefits and will help calm you and helps with sleep and muscle spasms. Magnesium (the main ingredient in Calm) has been shown to have relaxing effects and helping with sleep. Ionic magnesium. Just absolutely done taking magnesium because of nightmares. In proper doses and making sure it’s fine with your doctor, many Americans could benefit from ~200-400mg supplementation (average western diet fairly Magnesium seems to help me sleep (or more precisely stay asleep) - but I take my magnesium several hours before with my dinner. Sleep nicely. Reading several different posts on Reddit, I realized I’m not the only one experiencing this. It is used by many systems in the body and (fun fact) is probably as important as calcium for building bones. No real effect on the numerical score but I definitely get a much deeper sleep. I usually take mag glycinate or taurate 400mg + zinc picolinate & sometimes I'll take either theanine or melatonin with if Im pretty anxious, struggling to relax before sleep. But those situations are very rare. Magnesium bysglycinate, lysine, tryptophan are working for me. yoooo12347. Magnesium is mostly helpful because many people are deficient in it, but if your calcium is not high enough you’ll feel anxious Magnesium threonate makes me sleep a lot better. Within about 10-15mins I was sitting at my computer almost falling into a deep sleep, it was hard to Go from there. Melatonin. I just got some Magnesium Oil Spray (Magnesium Chlroide Brine) for the first time several days ago. • 8 mo. But magensium though it's a relatively weak MDMA antagonist does the job as long as you take occasional time off from your Vyvanse. Turkey, Chicken, Cashews, Walnuts are some of my evening snacks. I got Bulk Supplements magnesium citrate where the recommended dose is 3325mg which is 500mg of elemental magnesium and Jarrows Ksm-66 Ashwagandha. As the other commenters have pointed out, at night is best. My sleep issue is that I fall asleep fine, wake up after about 5 hours of sleep, and often don't fall back asleep for an hour or more. Absolutely Mg helps. Users share their personal stories, tips, and questions about magnesium supplements and deficiency. I had tried EVERYTHING from Ambien to Gabapentin to Lunesta. 13. gorgerwerty. Then I take around 1mg of melatonin (sometimes more depending on how much caffeine I have later at night) and have had great results falling asleep and staying asleep throughout the night. I'm still working on my B12 deficiency. M which also helps with sleep. . If you don’t get the usual effects from your magnesium supplements, maybe try a bit of thiamine with it. Magnesium can help you sleep longer, get better quality sleep, and feel less tired. . Note there may be very rare situations where someone is deficient in magnesium, and it could help. Glycinate has worked best for sleep and is more cost effective. I’m 10 months off a benzodiazepine dependency and looking for more natural ways to fall asleep and stay asleep so I’ve been experimenting with this magnesium route. Umeda recommends taking the supplement about 30 minutes And for the mag L-Threonate it was 4 capsules when 3 are 144mg or 2000mg from magtein or mag L-threonate. Vitamin D requires magnesium. For tots and above I recommend either the zen cream or the Serenity cream. Experts recommend taking no more than 350 milligrams of magnesium for sleep. ( i used to remember them and write them all down. Yesterday I took my magnesium supplements and fell asleep without my sleeping pill. The stuff made specifically for RLS doesn’t do the trick like magnesium does. Does a great job at helping chill out and relax, which helps me get ready for sleep. Given the substantial size of a recommended effective dose for glycine when taken for sleep, you may do better by supplementing it separately. 247 votes, 164 comments. He has recently been gaining popularity for his podcast on sleep, stress, and performance. Magnesium Malate worked its magic (for a while) For 1 ½ months I’ve been taking Magnesium Malate in the late afternoon / evening, unintentionally ruin my quality of sleep and energy levels throughout the day (darn bottle only said to take it 3x a day). Vitamins wake you up, but magnesium relaxes you so it is usually adviced to take it before going to sleep. I am so done. Sleep became much sounder wish I could remember my dreams. I attributed this to seasonal depression, since my mood has always been sensitive Discussion of nootropics and cognitive enhancers. Magnesium competes with zinc for uptake so I take that in the morning. 1dad1kid. Magnesium Threonate works well for both! Citrate 400mg. Hour before bed. We have an 8 year old boy and twin 4 year old girls. I would get sleep scores in the low 70s, if I wasn't drinking alcohol. jesse_good. Sorry dude, Research. I started taking zinc with magnesium (before only magnesium) for better sleep and now every morning at 5 AM i wake up with a long lasting morning wood. You can take magnesium anytime of the day with or without food. When you say 1000mg of magnesium glycinate then you are getting about 140mg of magnesium and 860mg of glycine. sucrosomial magnesium is my fav by far. Glycine helps most people with sleep, so that's why mag glycinate is generally seen as the best option for sleep. Mag taurate is another good option that may be a little bit cheaper. I think that the magnesium oil probably helps the most with sleep as Mg is not easily absorbed via the digestive system. This is from his tweet thread on sleep: You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin 100-400mg Theanine Mar 21, 2023 · It Helps Regulate Sleep Quality. Its also directly involved with the thyroid and hormone balance. 5 hours a night. All three have been bad sleepers for their entire lives. g. Drowsy from magnesium? I’ve stated to take magnesium to help with sleep and it’s working. But putting it in perspective- I’m still sleeping terribly overall. Calm seems to use Magnesium Carbonate. And also, The proper way To find out About Mineral deficiencies is Hair testing, Actually not Blood, Incorrect. Then, around a month ago, I picked up 400 mg of magnesium (which is a lot It's a placebo. I keep bottles of 500s and 200s for fine-tuning. I also take magnesium malate in the morning, and it doesn't make me sleepy like the glycinate does. Magnesium and glycine can also decrease glutamate (NMDA) signaling, another cause of insomnia. Zinc and magnesium before sleep. Recently, I started drinking 4 oz of tart cherry juice about 30 or so minutes before bed and it’s been helping to CMan344. Excess calcium in blood will be moved back to bones by vitamin k2. L-theanine feels like it had the least effect of these I never had luck with just magnesium. What really changed sleep patterns for me was milk kefir at bedtime. I want to know which one I should order next for supplements to help me sleep. Reply reply. Award. Glycine is an amino acid that is a supplement in its own right, with anti-inflammatory and sleep boosting effects. I’m often shattered. I tried alternating between Glycinate and L-Threonate some nights but don’t really feel any noticeable difference. • 6 yr. It definitely works, but he is very sensitive to melatonin (there is melatonin in the powder too, as well as magnesium). You have to make sure that you’re taking enough of it and definitely going to bed and waking up at the same time every night helps to build better sleep habits. So yes, magnesium WILL help you sleep (do not take magnesium citrate unless you're constipated) but don't take more than the dose recommended on whatever product you choose. Avoid magnesium oxide, which is a stool softener and probably much less helpful for your insomnia. Just be aware that magnesium will loosen your bowels so plan to be near a bathroom the first few times you take it 🤠. It will increase sensitivity to glutamate which can cause a lot of problems. Good sleep is essential for our health and happiness. It’s been a miracle for our family. Ashwagandha + Magnesium extremely relaxing, almost like a benzo. It helps me with my sleep and migraines, just like magnesium does. Try ZMA 30 minutes prior to bedtime. Theoretically and form is going to help if you have a deficiency. Spreading misinformation. I would guess that magnesium helps relax the muscles and that is why it helps before sleep. I’ve previously supplemented with magnesium for several reasons, including to have deeper and longer sleep, as a muscle and body relaxer, due to supplementing with Vitamin D3 (50k iu/week), and other benefits. Magnesium is a mineral that's essential for controlling your blood sugar, maintaining a steady heartbeat, strengthening your bones, and more. Yeah, and with it your cognitive function and memory. Former_Ad8643. • 2 yr. If L-phenylalanine doesn't work, try taking sarcosine/trimethylglycine/glycine before bed. Magnesium Glycinate can cause anxiety and insomnia. Either it takes me a few hours to fall asleep, or I wake up a few hours early. Calcium deficiency also causes anxiety, even though one reason people take magnesium for anxiety is to inhibit calcium ions. At first it really helped me sleep. This form of taking Magnesium (through the skin, transdermal) is obviously the best. Ambien, melatonin, chamomile tea, magnesium glycinate, ashwaganda, Benadryl, etc. I find it stimulating, so morning time is best. Medical_Narwhal_3407. Poop in the morning after drinking a bottle of water. Moreover, don't expect it to have the strong effects of a sleeping tablet. I take 150mg of B1 in the early afternoon w some magnesium then a Magnesium isn’t supposed to put you to sleep though, it aids sleep by relaxing your muscles but it won’t make you sleepy. Been taking Mag Glycinate and L Theanine for about a month now and have never gotten more restful and charging sleep. Yes, it can work, but only via the placebo effect. • My body is permanently running a sodium deficit. It has frankincense, cedarwood, and lavender. I would take about 1,300 MG (2 Capsules) which was the recommended dose before bed. Same here, woke up once last night, remember dreams more, deep sleep. In very serious cases of hypermagnesemia respiratory depression and cardiac arrest are possible. Magnesium is a great supplement for multiple reasons and it is known to help with sleep. Like maybe 2 or 3 hours instead of my common 90 minutes or so. Take D3+K2 in the A. Have been taking magnesium citrate for decades and no such problems. As for effects, i definitely notice a relaxing effect and better sleep. A Reddit post asks if magnesium glycinate helps with sleep and insomnia. No. But, I think I like taurate the best. Magnesium glycinate is the one that helps with relaxation the most. It calms muscle spasms and contractions. I take a Magnesium, Calcium and Vit D3 supplement and also apply magnesium oil to my legs. Even if you’re recommending THC and going down that path, CBN is a better call. In one study, older adults were given 500 I started taking magnesium glycinate and also developed insomnia + heart palpitations and neuropathy. If you were already taking a multivitamin, it could be placebo. I find it very physically relaxing and anxiolytic. Try either Magnesium glycinate or ND’s MicroMag. Recently I've been taking 100mg magnesium and 25mg of zinc about an hour before bed. It stopped the night wakings too. Note that some people sleep worse with magnesium supplements, especially magnesium glycinate. Also magnesium helps regulate calcium as it displaces calcium. Both nights I fell asleep almost immediately and had very vivid dreams (very different from the kind of vivid dreams I get with citrate as in they are much more rich in detail, interesting and pleasant), but both nights I woke up Liberated051816. Experience. Without the usual interruption of sleep after four or five hours. Neither are a magic bullet for me. ai chat using Huberman Lab podcast: There are several forms of magnesium that can be beneficial for sleep, but the best form may vary depending on individual preferences and tolerances. I just started taking magneisum glycinate and holy shit, I'm finally sleeping like a normal person. Find and strengthen your best habits and help others… From my understanding so far the ratio of calcium to magnesium in the cell is what induces the deficiency opposed to primarily the individual amount of each. I use glycinate form. I think if someone isn’t eating a magnesium rich diet or feels as if they have a deficiency, 200mg can make a big difference from sleep, anxiety and neurosis. I've tried taking Ionic magnesium at 100mg and 200mg I've tried taking it right before sleep, afternoon, and even right in the morning. Magnesium that can be absorbed through skin. I would also try to take it 2 to 3 hours before bed, it depends on the person but I feel 1 hr is not enough for it to be fully absorbed. Magnesium citrate is The Best Absorbable form of Magnesium, Or Chelate form, Yes. Brompy. I will admit I have terrible sleep habits. After a week I felt like it started to help with relaxation. Try melatonin to make you sleepy. Not related to magnesium, but for sleep + foods, a lot of foods are high in melatonin precursors. [deleted] Hi! I’ve started taking magnesium L-threonate two days ago and it has messed up with my sleeping pattern a bit. Dr. 1. Thiamine is HIGHLY UNDERRATED. 😁. Use the Magnesium threonate in the morning and get some Glycine for the sleep issue, and take Magnesium glycinate positively impacts my sleep quality and time-to-sleep. This usually happens in the later stages of adrenal fatigue after long periods of stress (low aldosterone/sodium). ago. All the doses and timing really F*CKED up my sleep I'd have super vivid, intense, exhausting nightmares in marathons, even experiencing a lucid dream within a lucid dream my first time ever. A subreddit Which means about seven hours. Magnesium changed our lives! It completely eradicated the resistance to going to sleep. Other way round for me, generally speaking I found magnesium (citrate) to improve my speel but then I think that's mainly because it helped the issues I was having with my gut and muscle cramps which were what was affecting my sleep. Zinc and Magnesium have both been shown to improve sleep, but the effect of the dreams and deeper sleep is often a product of correcting an existing deficiency of either mineral (which is quite common). 347K subscribers in the Supplements community. MicroMag is a patented, highly Also, taking mag threonate in the morning is nice, too. 🙆‍♀️. So my answer is to try it but if it doesn't work just try a regular citrate or chelate. ADMIN MOD. You need to find the right dose for you, like if you take 800 mg and got We give it about 35 minutes before bed, before brushing teeth etc. M and magnesium glycinate in P. Haven't tried it on my baby, but I've definitely taken magnesium before bed to help myself unwind. Magnesium glycinate for sleep, magnesium citrate for poop. Ashamed-Status-9668. Magnesium has to be in balance with calcium, and magnesium alone imbalances calcium levels. Compared to when I only took gabapentin alone, I am now falling asleep quicker, staying asleep, and getting more deep sleep with the added mag and theanine. Unfortunately, magnesium causes me insomnia. Unfortunately though, magnesium glycinate will disturb my sleep, if taken just before I go to bed. Magnesium Threonate seems to be recommended a lot for helping with sleep. Magnesium changed everything! Guys, I have finally found the answer to the years of insomnia I've gone through. It's a bit easier to obtain from the diet (unhulled/sprouted grains). DMT1 is also important in the absorption and transport of manganese Something that comes to mind first is an imbalance with other electrolytes particularly sodium. A subreddit designed for discussion of supplements and nutraceuticals; for…. I mean, theyre literally chemists. I settled on Triple Calm (Magnesium Taurate, Glycinate, and Malate combo), 150mg morning and night. Magnesium combined with glycine. I have noticed a big, big difference in my sleep. I don't know why because so many seem to have a good expierence with it. So much about better sleep. Even the best drugs for sleep architecture, ie VGCCs Pregabalin, Gabapentin and Phenibut will significantly improve your deep sleep but come with the same impairments - brain fog, poor memory, cognitive function. They will not be dangerous, but they will all increase the relaxing/sedating effect. A match made in heaven. This is Completely false information, actually. 3. Everyone should take magnesium, PCOS or not. • 7 yr. None of them sleep past 6am no matter…. We use powder Mag Citrate about 20-30min before sleep time (after a bath, while we’re reading stories). I have suffered from insomnia since about the time I was 14. Some evidence suggests taking Yes it helps been taking it for years. magnesium citrate. My 18ish years of insomnia cured by a simple supplement. 15. Citrate doesn't cause problems for me. Magnesium is a calcium-channel blocker. For little littles I recommend the Zen (unscented) magnesium cream. Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products. I alternate each day between trader joes 200 mg magnesium mixture and a 125 mg citrate. The perfect salt form for improved sleep, it also helps reduce stress, anxiety and Magnesium glycine is best to take at night or in smaller doses throughout the day if you don't have "bathroom issues". Typically, the recommended dose is 200 - 400 mg / serving. I started with 1 120 mg dose and that was nice at first. Since my sleep doc recommended it for treating restless legs, I don't think it has any negative effect on apnea. Magnesium Taurate had the bioavailability of threonate, providers good sleep (for me) and lessens the mud-butt problem some Magnesium, B1 (thiamine), and sleep. om qd tm va oj bv rn mx do wm