Better Sleep

Magnesium is an NMDA receptor antagonist and GABA-A receptor agonist, which together promote nervous system relaxation. The glycinate form (magnesium bound to glycine) is among the most bioavailable and least likely to cause loose stools at sleep-relevant doses. Trial evidence in older adults with primary insomnia found magnesium supplementation improved sleep efficiency and subjective sleep quality versus placebo.^{[1, 2, 3]}

Glycine is an inhibitory amino acid that lowers core body temperature — a key signal for sleep onset — by increasing peripheral blood flow. Small randomized trials in adults with subjective sleep complaints found 3 g of glycine before bed reduced sleep latency, improved sleep efficiency, and reduced next-day fatigue compared with placebo. Particularly useful if you wake during the night.^{[6, 7, 8]}

L-theanine is an amino acid from green tea that increases alpha-wave brain activity associated with a relaxed-but-alert state. The strongest evidence is for reducing acute stress and anxiety rather than for sleep onset directly, but the wind-down effect makes it a useful add-on if racing thoughts or anxiety are what's keeping you up. Non-sedating — safe to combine with magnesium.^{[4, 5]}

Apigenin is a flavonoid concentrated in chamomile flowers. In vitro and rodent studies show binding affinity for the benzodiazepine site of GABA-A receptors — the same site benzodiazepines act on — which is the proposed mechanism for chamomile tea's calming effect. Human supplementation data is emerging but limited; treat this as the most speculative item in the stack.^{[9, 10]}