Magnesium Glycinate: Why It's in Your HOP Box
The Mineral Most Women Are Missing
Magnesium is involved in over 300 enzymatic reactions in your body, including energy production, DNA repair, muscle function, nerve signaling, and bone formation. Despite this, an estimated 50% of Americans consume less magnesium than they need, and the deficiency is even more common in women over 40.
Not all magnesium supplements are equal. Many cheap forms (magnesium oxide, citrate) have poor absorption and cause GI distress. Magnesium glycinate is chelated with the amino acid glycine, which dramatically improves absorption and provides its own calming benefits. Glycine itself supports sleep, collagen production, and neurotransmitter balance.
In HOP Box, magnesium glycinate is part of the Hourglass Tipper blend, supporting the cellular energy and repair processes that drive longevity.
What the Research Shows
Sleep quality
Poor sleep is one of the most common complaints during perimenopause and menopause, and it accelerates every aspect of aging. Magnesium has a direct role in regulating sleep.
Key study: A 2025 randomized, placebo-controlled trial of 155 adults with self-reported poor sleep found that 250 mg elemental magnesium as bisglycinate significantly reduced Insomnia Severity Index scores within 14 days, with most improvement occurring in the first 2 weeks. The supplement was well tolerated with fewer side effects than placebo.
Schuster J, Cycelskij I, Lopresti A, Hahn A. "Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial." Nature and Science of Sleep. 2025;17:2027-2040.
A separate trial in 46 elderly adults found that magnesium supplementation (500 mg/day for 8 weeks) significantly increased serum melatonin and decreased cortisol (stress hormone) levels while improving sleep time and efficiency.
Abbasi B, Kimiagar M, Sadeghniiat K, et al. "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences. 2012;17(12):1161-1169.
Anxiety and stress
Magnesium modulates the HPA axis (your stress response system) and GABA receptors. Low magnesium is associated with heightened anxiety, which is particularly relevant during hormonal transitions.
Key study: A crossover trial of 126 adults with mild-to-moderate depression found that 248 mg/day of elemental magnesium for 6 weeks produced clinically significant improvements in both depression scores (PHQ-9 improvement of -6.0 points) and anxiety scores (GAD-7 improvement of -4.5 points). Effects were similar regardless of age, gender, or use of antidepressants.
Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. "Role of magnesium supplementation in the treatment of depression: a randomized clinical trial." PLoS ONE. 2017;12(6):e0180067.
Bone density
Magnesium is essential for calcium metabolism and bone formation. Roughly 60% of your body's magnesium is stored in bone, and deficiency contributes to osteoporosis risk.
Key study: The Women's Health Initiative observational study (over 73,000 postmenopausal women) found that women with higher magnesium intake had significantly greater hip and whole-body bone mineral density. Each 100 mg/day increase in magnesium intake was associated with a 2% increase in whole-body bone density.
Orchard TS, Larson JC, Alghothani N, et al. "Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study." American Journal of Clinical Nutrition. 2014;99(4):926-933.
Muscle cramps and physical function
Nocturnal leg cramps and muscle spasms become more common with age and are often a sign of magnesium insufficiency.
Key study: A meta-analysis found that magnesium supplementation reduced the frequency and intensity of muscle cramps in adults, with the greatest benefit seen in pregnant women and older adults experiencing nocturnal leg cramps.
Garrison SR, Allan GM, Sekhon RK, et al. "Magnesium for skeletal muscle cramps." Cochrane Database of Systematic Reviews. 2012;(9):CD009402.
Why It's in HOP Box
Dr. Amy Killen included magnesium glycinate in HOP Box because magnesium deficiency is essentially universal in older women and undermines virtually every longevity pathway. You cannot optimize cellular energy production, maintain bone density, regulate stress hormones, or get restorative sleep without adequate magnesium.
The glycinate form was specifically chosen for its superior absorption and the added benefits of glycine for sleep and collagen synthesis. Unlike cheaper magnesium forms, glycinate rarely causes digestive upset.
The HOP Box Difference
- Glycinate form for maximum absorption and minimal GI side effects
- Glycine bonus for sleep support and collagen production
- Part of the Hourglass Tipper blend with NR, spermidine, CaAKG, and hyaluronic acid
- Doctor-formulated by Amy Killen, MD, a longevity medicine specialist
- Convenient daily packs for consistent daily magnesium support
Ready to restore the magnesium your body needs for sleep, bones, and energy?
This page is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting any supplement regimen.
Sources cited are peer-reviewed human clinical studies. HOP Box is formulated by Amy Killen, MD.
