Magnesium for sleep: what it is and what the research says
Magnesium is a mineral your body uses every day, and it is one of the most searched ingredients for sleep. Magnesium supports restful sleep.*
What is magnesium glycinate?
Magnesium glycinate (also called magnesium bisglycinate) is magnesium bound to the amino acid glycine. It is one of several forms sold as supplements, alongside forms like magnesium citrate, oxide and L-threonate. Supplement labels list both the compound and the amount of elemental magnesium it provides, and the elemental number is the one to compare.
What does the research say about sleep?
- A 2025 double-blind, placebo-controlled trial gave 155 adults (ages 18 to 65) with self-reported poor sleep 250mg of elemental magnesium as bisglycinate daily for 8 weeks. Sleep questionnaire scores improved more than placebo at week 4, and the effect was small. [1]
- That study used more magnesium than Knocked contains (250mg vs 110mg elemental), so its results do not describe Knocked as sold.
- Research is still limited. Studies vary in form, dose and who took part, so more independent work is needed.
How much magnesium is in Knocked?
Knocked Sleep Support contains 110mg elemental magnesium (from magnesium glycinate) per 2-capsule serving.
Magnesium vs melatonin
Melatonin is a hormone. Magnesium is a mineral. They are different ingredients. If you'd rather skip melatonin, Knocked Sleep Support is the sleep supplement without the melatonin.
Why we pair it with L-theanine, GABA and apigenin
Knocked Sleep Support is the sleep supplement without the melatonin. Each 2-capsule serving contains:
| Ingredient | Amount |
|---|---|
| Magnesium (as magnesium glycinate) | 110mg elemental |
| L-theanine | 200mg |
| GABA | 100mg |
| Apigenin | 50mg |
FAQ
Can I take magnesium every night? Follow the label directions, and ask your doctor what's right for you.
Is Knocked melatonin-free? Yes. 100% melatonin-free.
Already taking magnesium on its own? See how the full formula compares in Knocked vs magnesium alone.
Glycinate or threonate? Read magnesium threonate or bisglycinate and are you getting enough magnesium?
More on the other ingredients: L-theanine for sleep and GABA for sleep. Comparing approaches? See Knocked vs melatonin. Watching your caffeine? Try the Caffeine Cutoff Calculator.
Sources
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Nat Sci Sleep. 2025;17:2027-2040. PMID 40918053. https://doi.org/10.2147/NSS.S524348 (250mg elemental magnesium as bisglycinate; Knocked contains 110mg)
*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.