Feeling Wired But Tired? 5 Signs Your Body Needs This Type Of Magnesium

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As far as supplements go, magnesium wears many hats. From citrate to malate, though the term is often used interchangeably, each is unique in its function and benefit – meaning not all supplements are created equal. Recently, however, it’s magnesium glycinate that’s taking over the conversation, amassing over one billion views on TikTok.

On the social media platform, it’s at the forefront of stress remedies as well as the viral ‘sleepy girl mocktail’, not to mention it’s being touted within the realm of nervous regulation and as a veritable sleep aid that leaves you feeling recharged and rested the following day.

Ahead, leading experts break down the science, the signs of deficiency, and how to harness it effectively.

A quick science lesson: magnesium glycinate (often referred to as magnesium bisglycinate) is elemental magnesium chemically bound to two molecules of glycine – an amino acid that functions as an inhibitory neurotransmitter in the brain.

‘Magnesium supports fundamental biological processes including energy production, nerve signalling, and muscle contraction,’ explains Dr Anna Persaud, CEO of This Works. ‘Magnesium glycinate is simply a form of the mineral attached to glycine.’

According to UK dietary guidelines, adult women (aged 19–64) require 270mg of elemental magnesium daily, while men require 300mg. ‘Ideally, this intake should come directly from foods such as nuts, seeds, pulses, whole grains, and leafy greens,’ Dr Persaud notes.

‘The main difference between magnesium supplements is the compound attached to it, which influences absorption and gastrointestinal tolerance,’ explains April Morgan, head of nutrition at ARTAH. ‘For example, magnesium citrate is relatively well-absorbed but can have a mild laxative effect, making it useful for those who also experience sluggish digestion. Magnesium oxide contains a high proportion of elemental magnesium by weight, but tends to be poorly absorbed and is far more likely to trigger stomach distress.’

By contrast, magnesium glycinate is bound to an amino acid that the gut can absorb. ‘It is often preferred by people with sensitive digestion,’ adds Morgan. Glycine also has its own calming properties to central nervous system pathways and can aid with deeper sleep.

Feeling physically exhausted yet mentally hyper-vigilant are hallmarks of modern stress. ‘The phrase describes a state where someone feels physically spent but mentally alert, restless, or unable to switch off,’ says Morgan. ‘Although often attributed purely to elevated cortisol, magnesium plays a crucial role in nervous system regulation and normal energy metabolism. While it is not a formal medical diagnosis of deficiency, an inadequate magnesium status can exacerbate the physical inability to down-shift into rest.’

‘Magnesium is essential for normal muscle contraction and relaxation,’ explains Morgan. ‘Low baseline levels contribute to neuromuscular irritability, which frequently manifests as sudden nocturnal leg cramps or uncomfortable muscular tightness after light exercise.’

Notice a subtle, persistent twitch in your eyelid or facial muscles? ‘Deficiency can affect overall nerve and muscle excitability, sometimes triggering minor tremors or involuntary muscular contractions,’ Morgan notes. ‘These subtle nerve twitches serve as an early sign that your neuromuscular system is struggling to balance excitation and inhibition.’

Because magnesium is key when it comes to generating ATP (adenosine triphosphate) – the body’s cellular energy currency – low levels can cause significant fatigue. ‘Deficiency can significantly impair your body’s capacity to produce and utilise cellular energy, resulting in ongoing fatigue and physical weakness,’ says Morgan.

‘Loss of appetite and low-grade nausea are recognised early, albeit non-specific, indicators of declining magnesium levels,’ Morgan highlights.

First, there are benefits when it comes to the nervous system. ‘Magnesium influences NMDA receptors in the brain, helping to regulate the balance between stimulating and calming nerve activity,’ explains Morgan. ‘This biochemical modulation supports the body’s natural wind-down process.’ Since it plays a role in regulating neurotransmitters, it can aid with feelings of restlessness and anxiety. I can personally vouch for this; I take magnesium glycinate every night, and have done for at least six months, and it leaves me feeling well rested, energised, but calmer during the day.

The data is stacking up when it comes to sleep, too. ‘One of the most interesting developments is a 2025 randomised, double-blind, placebo-controlled trial involving 155 adults reporting poor sleep,’ Morgan highlights. ‘Researchers found that taking 250mg of elemental magnesium as magnesium bisglycinate daily for four weeks produced a statistically significant improvement in self-reported insomnia symptoms compared to placebo.’

Both experts also urge the importance of regular sleep schedules, morning daylight, and proper stress management, as well as rich dietary sources (such as pumpkin seeds, chia seeds, almonds, spinach and black beans) alongside supplementation.

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