Magnesio glicinato per Insonnia
A Evidenze Più grandi trial clinici mostrano in modo costante benefici significativi.Basato su 18 studi (1 meta-analysis, 4 RCTs) con 3,276 partecipanti totali. 12/18 studi mostrano effetti positivi.
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A
In sintesi
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
Effetto: 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
Effetto: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Popolazione: 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
Effetto: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
Effetto: 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
Effetto: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Effetto: None
None
Key Statistics
26
Studi
3275
Partecipanti
↔
Mixed
A
Grado
Referenced Papers
American journal of …
2025
6 citazioni
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 citazioni
Journal of ethnopharmacology
2024
10 citazioni
Frontiers in endocrinology
2024
9 citazioni
Sleep medicine: X
2024
8 citazioni
Animal bioscience
2023
3 citazioni
Heliyon
2022
117 citazioni
CNS neuroscience & …
2022
17 citazioni
Nutrition and health
2021
13 citazioni
Nutrients
2021
4 citazioni
Trials
2021
2 citazioni
The lancet. Diabetes …
2020
2 citazioni
European journal of …
2017
106 citazioni
Nutrients
2017
27 citazioni
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citazioni
Neurological sciences : …
2014
58 citazioni
Child and adolescent …
2014
42 citazioni
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 citazioni
Alcohol and alcoholism …
2011
40 citazioni
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 citazioni
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 citazioni
Seminars in thrombosis …
2000
194 citazioni
Zinc supplementation.
Other
Journal of the …
2000
52 citazioni
Sleep
1998
108 citazioni
The Journal of …
1983
Microbiology and immunology
1982
41 citazioni
Acta psychiatrica Scandinavica
1979
22 citazioni
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosaggi di uso comune
- general:
- 200-400 mg elemental Mg, before bed
Limite massimo: 350 mg/day (supplemental Mg)
Dosaggi studiati nella ricerca
| Dosaggio | Durata | Effetto | 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 | -- |
Momento migliore per l'assunzione: 30-60 minutes before bed
Safety & Side Effects
Effetti collaterali segnalati
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Interazioni note
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Livello di assunzione massimo tollerabile: 350 mg/day (supplemental Mg)
Consultare sempre il proprio medico prima di iniziare qualsiasi integratore.Consultate sempre il vostro medico prima di iniziare qualsiasi integratore.
Frequently Asked Questions
Does Magnesio glicinato help with Insonnia?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesio glicinato may support Insonnia management. Our evidence grade is A (Strong Evidence).
How much Magnesio glicinato should I take for Insonnia?
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 Magnesio glicinato?
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 Magnesio glicinato and Insonnia?
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
Altri ingredienti per Insonnia
Magnesio glicinato per altre condizioni
References
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