Magnesium Glycinate for Insomnia
A StrongBased on 9 studies (1 meta-analysis, 2 RCTs) with 2,998 total participants. 6/9 studies show positive effects.
Key Statistics
9
Studies
2998
Participants
Positive
Grade
Referenced Papers
Dosage & Usage
Commonly Used Dosages
- general:
- 200-400 mg elemental Mg, before bed
Upper limit: 350 mg/day (supplemental Mg)
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| None | -- | Mixed | -- |
| None | -- | Mixed | -- |
| tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral | -- | Positive | -- |
| T1: placebo; T2: magnesium; T3: potassium; T4: magnesium + potassium combination (doses not specifie | 8 weeks | Positive | 290 |
| varies by supplement | -- | Positive | -- |
| 1 tablet/day: soy isoflavones 60mg + lactobacilli 500M spores + calcium 141mg + vitamin D3 5mcg + Ma | 24 weeks | Positive | 89 |
| various (passionflower, valerian, chamomile, melatonin, kava, etc.) | -- | Mixed | -- |
Best taken: 30-60 minutes before bed
Safety & Side Effects
Reported Side Effects
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Known Interactions
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Tolerable upper intake: 350 mg/day (supplemental Mg)
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Magnesium Glycinate help with Insomnia?
How much Magnesium Glycinate should I take for Insomnia?
Are there side effects of Magnesium Glycinate?
How strong is the evidence for Magnesium Glycinate and Insomnia?
Related Evidence
Other ingredients for Insomnia
Magnesium Glycinate for other conditions
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.