Magnesium Glycinate के लिए अनिद्रा
A18 अध्ययनों (1 meta-analysis, 4 RCTs) पर आधारित, में कुल 3,276 प्रतिभागियों के साथ। 12/18 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
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
बनाम: Placebo
प्रभाव: None
None
Other
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Dose: None
बनाम: None
Outcome: Causal association of nutrients with insomnia
प्रभाव: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
जनसंख्या: 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
बनाम: Placebo
प्रभाव: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
बनाम: Placebo
प्रभाव: 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
बनाम: Placebo
प्रभाव: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
बनाम: Placebo
प्रभाव: None
None
Key Statistics
26
अध्ययन
3275
प्रतिभागी
↔
Mixed
A
ग्रेड
Referenced Papers
American journal of …
2025
6 उद्धरण
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 उद्धरण
Journal of ethnopharmacology
2024
10 उद्धरण
Frontiers in endocrinology
2024
9 उद्धरण
Sleep medicine: X
2024
8 उद्धरण
Animal bioscience
2023
3 उद्धरण
Heliyon
2022
117 उद्धरण
CNS neuroscience & …
2022
17 उद्धरण
Nutrition and health
2021
13 उद्धरण
Nutrients
2021
4 उद्धरण
Trials
2021
2 उद्धरण
The lancet. Diabetes …
2020
2 उद्धरण
European journal of …
2017
106 उद्धरण
Nutrients
2017
27 उद्धरण
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 उद्धरण
Neurological sciences : …
2014
58 उद्धरण
Child and adolescent …
2014
42 उद्धरण
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 उद्धरण
Alcohol and alcoholism …
2011
40 उद्धरण
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 उद्धरण
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 उद्धरण
Seminars in thrombosis …
2000
194 उद्धरण
Zinc supplementation.
Other
Journal of the …
2000
52 उद्धरण
Sleep
1998
108 उद्धरण
The Journal of …
1983
Microbiology and immunology
1982
41 उद्धरण
Acta psychiatrica Scandinavica
1979
22 उद्धरण
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- general:
- 200-400 mg elemental Mg, before bed
अधिकतम सीमा: 350 mg/day (supplemental Mg)
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | 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 | -- |
सेवन का सर्वोत्तम समय: 30-60 minutes before bed
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
ज्ञात अंतःक्रियाएँ
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
सहनीय अधिकतम सेवन: 350 mg/day (supplemental Mg)
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does Magnesium Glycinate help with अनिद्रा?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesium Glycinate may support अनिद्रा management. Our evidence grade is A (Strong Evidence).
How much Magnesium Glycinate should I take for अनिद्रा?
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 अनिद्रा?
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
इसके लिए अन्य सामग्री अनिद्रा
Magnesium Glycinate अन्य स्वास्थ्य स्थितियों के लिए
FDA अस्वीकरण: इन कथनों का Food and Drug Administration द्वारा मूल्यांकन नहीं किया गया है। इस वेबसाइट पर उत्पादों और जानकारी का उद्देश्य किसी बीमारी का निदान, उपचार, इलाज या रोकथाम नहीं है। प्रस्तुत साक्ष्य ग्रेड प्रकाशित पीयर-रिव्यूड अनुसंधान के हमारे विश्लेषण पर आधारित हैं और चिकित्सा सलाह नहीं हैं। कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।