Magnesiumglycinat für Insomnie
ABasierend auf 18 Studien (1 meta-analysis, 4 RCTs) mit 3,276 Teilnehmern insgesamt. 12/18 Studien zeigen positive Effekte.
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A
Fazit
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
vs.: Placebo
Wirkung: None
None
Other
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Dose: None
vs.: None
Outcome: Causal association of nutrients with insomnia
Wirkung: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Population: 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
vs.: Placebo
Wirkung: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs.: Placebo
Wirkung: 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
vs.: Placebo
Wirkung: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs.: Placebo
Wirkung: None
None
Key Statistics
26
Studien
3275
Teilnehmer
↔
Mixed
A
Bewertung
Referenced Papers
American journal of …
2025
6 Zitierungen
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 Zitierungen
Journal of ethnopharmacology
2024
10 Zitierungen
Frontiers in endocrinology
2024
9 Zitierungen
Sleep medicine: X
2024
8 Zitierungen
Animal bioscience
2023
3 Zitierungen
Heliyon
2022
117 Zitierungen
CNS neuroscience & …
2022
17 Zitierungen
Nutrition and health
2021
13 Zitierungen
Nutrients
2021
4 Zitierungen
Trials
2021
2 Zitierungen
The lancet. Diabetes …
2020
2 Zitierungen
European journal of …
2017
106 Zitierungen
Nutrients
2017
27 Zitierungen
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 Zitierungen
Neurological sciences : …
2014
58 Zitierungen
Child and adolescent …
2014
42 Zitierungen
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 Zitierungen
Alcohol and alcoholism …
2011
40 Zitierungen
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 Zitierungen
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 Zitierungen
Seminars in thrombosis …
2000
194 Zitierungen
Zinc supplementation.
Other
Journal of the …
2000
52 Zitierungen
Sleep
1998
108 Zitierungen
The Journal of …
1983
Microbiology and immunology
1982
41 Zitierungen
Acta psychiatrica Scandinavica
1979
22 Zitierungen
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Übliche Dosierungen
- general:
- 200-400 mg elemental Mg, before bed
Obergrenze: 350 mg/day (supplemental Mg)
In der Forschung untersuchte Dosierungen
| Dosierung | Dauer | Wirkung | N |
|---|---|---|---|
| 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 | -- |
Beste Einnahmezeit: 30-60 minutes before bed
Safety & Side Effects
Gemeldete Nebenwirkungen
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Bekannte Wechselwirkungen
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Tolerierbare Höchstaufnahmemenge: 350 mg/day (supplemental Mg)
Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
Frequently Asked Questions
Does Magnesiumglycinat help with Insomnie?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesiumglycinat may support Insomnie management. Our evidence grade is A (Strong Evidence).
How much Magnesiumglycinat should I take for Insomnie?
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 Magnesiumglycinat?
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 Magnesiumglycinat and Insomnie?
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
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Magnesiumglycinat für andere Beschwerden
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