Magnesiumglycinat für Einschlafschwierigkeiten

Basierend auf 36 Studien (2 meta-analyses, 7 RCTs) mit 5,856 Teilnehmern insgesamt. 23/36 Studien zeigen positive Effekte.

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Fazit

Magnesium glycinate is strongly supported by research as a supplement that may help you fall asleep faster, with consistent evidence across many clinical trials.

23 out of 36 studies show positive effects, including 7 RCTs with Grade A evidence
Supports sleep onset through serotonin, GABA, and melatonin pathways
A 2023 double-blind RCT confirmed magnesium's role in reducing sleep latency
Genetic studies (Mendelian randomization) suggest a causal link between magnesium levels and sleep

Key Study Findings

review

Nutritional Supplements for Healthy Aging: A Critical Analysis Review.

Dose: None vs.: Placebo Wirkung: None None

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

RCT n=290 8 weeks Single-blind

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes …

Dose: T1: placebo; T2: magnesium; T3: potassium; T4: magnesium + potassium combination (doses not specifie vs.: Placebo Wirkung: significant reduction in ISI and significant changes in cortisol and melatonin in T2, T3, T4 vs. pla 0.0001 (ISI group comparison);

Key Statistics

Studien

7000

Teilnehmer

↑

Positive

Bewertung

Referenced Papers

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 Zitierungen

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. Other

Brain and behavior 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 Zitierungen

Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. Other

Journal of ethnopharmacology 2024 10 Zitierungen

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. RCT

Frontiers in endocrinology 2024 9 Zitierungen

AP collagen peptides (APCPs) promote hair growth by activating the GSK-3β/β-catenin pathway and improve hair condition. Other

Experimental dermatology 2024 5 Zitierungen

Biotechnological properties of Bacillus amylolyquefaciens B65 isolated from an artisanal tannery. Other

World journal of … 2024 2 Zitierungen

Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact. Other

Journal of applied … 2024 1 Zitierungen

Bacterial cellulose matrix and acellular dermal matrix seeded with fibroblasts grown in platelet-rich plasma supplemented medium, compared to free gingival … Other

Journal of periodontal … 2024

Changes to insulin sensitivity in glucose clearance systems and redox following dietary supplementation with a novel cysteine-rich protein: A pilot … RCT

Redox biology 2023 5 Zitierungen

Electronic cigarettes can damage lingual papillae and taste buds. Can vitamins C and E supplementation reverse this damage? Other

Life sciences 2023 4 Zitierungen

Dietary methionine supplementation to a low-protein diet improved hair follicle development of Angora rabbits. Other

Animal bioscience 2023 3 Zitierungen

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 Zitierungen

Maternal folic acid supplement use/dietary folate intake from preconception to early pregnancy and neurodevelopment in 2-year-old offspring: the Japan Environment … Other

The British journal … 2022 7 Zitierungen

Effects of Eggshell Membrane on Keratinocyte Differentiation and Skin Aging In Vitro and In Vivo. Other

Nutrients 2021 11 Zitierungen

Hypokalaemic paralysis and metabolic alkalosis in a patient with Sjögren syndrome: a case report and literature review. Case Report

BMC nephrology 2021 2 Zitierungen

Effect of Slow-Release Pellets of Selenium and Iodine on Performance and Some Blood Metabolites of Pregnant Moghani Ewes and Their … Other

Biological trace element … 2020 10 Zitierungen

Iodine and folate-essential for mothers to be. Other

The lancet. Diabetes … 2020 2 Zitierungen

The adverse effects of an excessive folic acid intake. Review

European journal of … 2017 106 Zitierungen

Hypoxia Enhances Differentiation of Hair Follicle-Associated-Pluripotent (HAP) Stem Cells to Cardiac-Muscle Cells. Other

Journal of cellular … 2017 12 Zitierungen

L-cysteine protects intestinal integrity, attenuates intestinal inflammation and oxidant stress, and modulates NF-κB and Nrf2 pathways in weaned piglets after … Other

Innate immunity 2016 88 Zitierungen

Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium. Review

Placenta 2016 23 Zitierungen

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 Zitierungen

Both selenium deficiency and modest selenium supplementation lead to myocardial fibrosis in mice via effects on redox-methylation balance. Other

Molecular nutrition & … 2012 65 Zitierungen

Nutrients and infertility: an alternative perspective. Review

European review for … 2011 9 Zitierungen

Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Systematic Review

Nutrition journal 2010 187 Zitierungen

Sources of folate and serum folate levels in older adults. Other

Journal of the … 2007 10 Zitierungen

Epithelial regeneration from bioengineered skin explants in culture. Other

The British journal … 2006 29 Zitierungen

Soy isoflavones, lactobacilli, Magnolia bark extract, vitamin D3 and calcium. Controlled clinical study in menopause. RCT

Minerva ginecologica 2006

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 Zitierungen

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

Identification of proteins that are abnormally regulated in differentiated cultured human keratinocytes. Other

Electrophoresis 1995 57 Zitierungen

The establishment and continuous subculturing of normal human adult hepatocytes: expression of differentiated liver functions. Other

Cell biology and … 1993 10 Zitierungen

Cyst-derived cells do not exhibit accelerated growth or features of transformed cells in vitro. Other

Kidney international 1989 46 Zitierungen

Carbohydrate fermentation by Clostridium difficile. Other

Microbiology and immunology 1982 41 Zitierungen

Effects of L-cysteine, L-cysteine derivatives and ascorbic acid on lead excretion in rats. Other

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	--
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
BCM or ADM seeded with PRP-grown fibroblasts	--	Positive	--
B. amylolyquefaciens B65 lipopeptides	--	Neutral	--

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 Einschlafschwierigkeiten?

Based on 36 studies with 7,000 participants, there is strong evidence from multiple clinical trials that Magnesiumglycinat may support Einschlafschwierigkeiten management. Our evidence grade is A (Strong Evidence).

How much Magnesiumglycinat should I take for Einschlafschwierigkeiten?

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 Einschlafschwierigkeiten?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 36 peer-reviewed studies with 7,000 total participants. The overall direction of effect is positive.

Related Evidence

Andere Inhaltsstoffe für Einschlafschwierigkeiten

Vitamin B6 A Zink A Melatonin A Hops A L-Theanin A Apigenin B

Magnesiumglycinat für andere Beschwerden

Insomnie A Angstbedingte Schlafprobleme B Restless-Legs-Syndrom F

Kurzfazit

Basierend auf 36 Studien (2 meta-analyses, 7 RCTs) mit 5,856 Teilnehmern insgesamt. 23/36 Studien zeigen positive Effekte.

Evidence Strength92%

High confidence

Studienübersicht

RCT (3)Meta (0)Other (33)

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Einschlafschwierigkeiten

Mehr erfahren

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