Sleep Quality Enhancement (Staying Asleep)

Magnesium L-Threonate (Magtein) Every form of magnesium supports bone health — but most forms stop at the gut and the bloodstream. Magnesium L-Threonate is the exception. It is the only form clinically shown to cross the blood-brain barrier and raise magnesium levels in the central nervous system directly. Inside the brain, magnesium regulates NMDA receptors — the channels that control synaptic plasticity, memory consolidation, and the neurological transition into deep slow-wave sleep. A 2026 randomized controlled trial found that two grams of Magtein daily produced a 7.5-year reduction in cognitive age and significant improvements in working and episodic memory. For bone health specifically, deep slow-wave sleep is the window where growth hormone peaks and osteoblasts are most active. Getting your brain into that stage — and keeping it there — is what this form of magnesium is built for.

Thorne Glycine Glycine is the most abundant amino acid in collagen — which means it is already doing structural work in your bone matrix every day. But its role in sleep is distinct and underappreciated. Glycine lowers core body temperature when taken before bed — a well-established physiological trigger for slow-wave sleep onset. It also acts on inhibitory glycine receptors in the brainstem that quiet the arousal systems responsible for keeping people in light, fragmented sleep rather than descending into deeper, more restorative stages. Research shows glycine supplementation reduces daytime fatigue, improves subjective sleep quality, and supports memory consolidation — the cognitive process that happens primarily during deep sleep. Three grams before bed. One of the most evidence-supported, underutilized sleep interventions available.