Magnesium Glycinate لـ الأرق
Aبناءً على 18 دراسة (1 meta-analysis, 4 RCTs) بمشاركة 3,276 مشاركًا إجمالاً. 12/18 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Magnesium glycinate is well-supported by research as a supplement that may help improve insomnia, particularly for people who may be magnesium-deficient.
- 12 out of 18 studies show positive effects, including 4 RCTs with Grade A evidence
- A 2024 RCT showed improved sleep quality and sleep hormone levels with magnesium
- Mendelian randomization studies suggest a causal link between magnesium and sleep quality
- Combining magnesium with apigenin may provide additional synergistic sleep benefits
Key Study Findings
review
Nutritional Supplements for Healthy Aging: A Critical Analysis Review.
Dose: None
مقابل: Placebo
التأثير: None
None
Other
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Dose: None
مقابل: None
Outcome: Causal association of nutrients with insomnia
التأثير: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
المجتمع المدروس: FinnGen insomnia GWAS population
review
[Nutrition in improving sleep quality and fighting insomnia].
Dose: tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral
مقابل: Placebo
التأثير: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
مقابل: Placebo
التأثير: Folate vs chronotype OR 1.09 (95% CI 1.01-1.17); Vitamin B6 vs chronotype OR 0.91 (95% CI 0.86-0.96)
Folate p=0.02; Vitamin B6 p=1.
in vitro study
Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction.
Dose: Withania somnifera (ashwagandha) root extract at various concentrations applied to MGO-injured fibro
مقابل: Placebo
التأثير: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
مقابل: Placebo
التأثير: None
None
Key Statistics
26
الدراسات
3275
المشاركون
↔
Mixed
A
التقييم
Referenced Papers
American journal of …
2025
6 اقتباسات
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Other
Medicine
2025
Brain and behavior
2025
Nutricion hospitalaria
2025
Psychiatry investigation
2024
24 اقتباسات
Journal of ethnopharmacology
2024
10 اقتباسات
Frontiers in endocrinology
2024
9 اقتباسات
Sleep medicine: X
2024
8 اقتباسات
Animal bioscience
2023
3 اقتباسات
Heliyon
2022
117 اقتباسات
CNS neuroscience & …
2022
17 اقتباسات
Nutrition and health
2021
13 اقتباسات
Nutrients
2021
4 اقتباسات
Trials
2021
2 اقتباسات
The lancet. Diabetes …
2020
2 اقتباسات
European journal of …
2017
106 اقتباسات
Nutrients
2017
27 اقتباسات
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 اقتباسات
Neurological sciences : …
2014
58 اقتباسات
Child and adolescent …
2014
42 اقتباسات
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 اقتباسات
Alcohol and alcoholism …
2011
40 اقتباسات
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 اقتباسات
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 اقتباسات
Seminars in thrombosis …
2000
194 اقتباسات
Zinc supplementation.
Other
Journal of the …
2000
52 اقتباسات
Sleep
1998
108 اقتباسات
The Journal of …
1983
Microbiology and immunology
1982
41 اقتباسات
Acta psychiatrica Scandinavica
1979
22 اقتباسات
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- general:
- 200-400 mg elemental Mg, before bed
الحد الأعلى: 350 mg/day (supplemental Mg)
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | -- | Mixed | -- |
| None | -- | Positive | -- |
| tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral | -- | Positive | -- |
| None | -- | Mixed | -- |
| Withania somnifera (ashwagandha) root extract at various concentrations applied to MGO-injured fibro | -- | Positive | -- |
| varies by supplement | -- | Positive | -- |
| T1: placebo; T2: magnesium; T3: potassium; T4: magnesium + potassium combination (doses not specifie | 8 weeks | Positive | 290 |
| 5 g | -- | Positive | -- |
أفضل وقت للتناول: 30-60 minutes before bed
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
التفاعلات المعروفة
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
الحد الأقصى المسموح به: 350 mg/day (supplemental Mg)
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does Magnesium Glycinate help with الأرق?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesium Glycinate may support الأرق management. Our evidence grade is A (Strong Evidence).
How much Magnesium Glycinate should I take for الأرق?
Studies have used various dosages. A commonly studied range is 200-400 mg elemental Mg, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Magnesium Glycinate?
Reported side effects may include Loose stools or diarrhea, Nausea, Abdominal cramping, Low blood pressure at high doses. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Magnesium Glycinate and الأرق?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 26 peer-reviewed studies with 3,275 total participants. The overall direction of effect is mixed.
Related Evidence
مكونات أخرى لـ الأرق
Magnesium Glycinate لحالات أخرى
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