Magnesium Glycinate para Insomnio
A Evidencia Múltiples ensayos clínicos de gran tamaño muestran de forma consistente beneficios significativos.Basado en 18 estudios (1 meta-analysis, 4 RCTs) con 3,276 participantes en total. 12/18 estudios muestran efectos positivos.
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A
Conclusión
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
Efecto: 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
Efecto: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Población: 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
Efecto: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
Efecto: 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
Efecto: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Efecto: None
None
Key Statistics
26
Estudios
3275
Participantes
↔
Mixed
A
Calificación
Referenced Papers
American journal of …
2025
6 citas
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 citas
Journal of ethnopharmacology
2024
10 citas
Frontiers in endocrinology
2024
9 citas
Sleep medicine: X
2024
8 citas
Animal bioscience
2023
3 citas
Heliyon
2022
117 citas
CNS neuroscience & …
2022
17 citas
Nutrition and health
2021
13 citas
Nutrients
2021
4 citas
Trials
2021
2 citas
The lancet. Diabetes …
2020
2 citas
European journal of …
2017
106 citas
Nutrients
2017
27 citas
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citas
Neurological sciences : …
2014
58 citas
Child and adolescent …
2014
42 citas
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 citas
Alcohol and alcoholism …
2011
40 citas
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 citas
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 citas
Seminars in thrombosis …
2000
194 citas
Zinc supplementation.
Other
Journal of the …
2000
52 citas
Sleep
1998
108 citas
The Journal of …
1983
Microbiology and immunology
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41 citas
Acta psychiatrica Scandinavica
1979
22 citas
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosificaciones de uso común
- general:
- 200-400 mg elemental Mg, before bed
Límite superior: 350 mg/day (supplemental Mg)
Dosificaciones estudiadas en la investigación
| Dosificación | Duración | Efecto | 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 | -- |
Mejor momento para tomar: 30-60 minutes before bed
Safety & Side Effects
Efectos secundarios reportados
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Interacciones conocidas
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Ingesta máxima tolerable: 350 mg/day (supplemental Mg)
Consulte siempre a su profesional de salud antes de comenzar cualquier suplemento.Siempre consulte a su profesional de salud antes de comenzar cualquier suplemento.
Frequently Asked Questions
Does Magnesium Glycinate help with Insomnio?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesium Glycinate may support Insomnio management. Our evidence grade is A (Strong Evidence).
How much Magnesium Glycinate should I take for Insomnio?
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 Insomnio?
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
Otros ingredientes para Insomnio
Magnesium Glycinate para otras condiciones
References
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Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.