グリシン酸マグネシウム ： 不眠症
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。合計3,276名の参加者を対象とした18件の研究（メタアナリシス1件、RCT 4件を含む）に基づく。18件中12件の研究で肯定的な効果が示されている。
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A
結論
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
効果: 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
効果: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
対象集団: 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
効果: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
効果: 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
効果: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
効果: None
None
Key Statistics
26
研究数
3275
参加者数
↔
Mixed
A
グレード
Referenced Papers
American journal of …
2025
6 件の引用
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 件の引用
Journal of ethnopharmacology
2024
10 件の引用
Frontiers in endocrinology
2024
9 件の引用
Sleep medicine: X
2024
8 件の引用
Animal bioscience
2023
3 件の引用
Heliyon
2022
117 件の引用
CNS neuroscience & …
2022
17 件の引用
Nutrition and health
2021
13 件の引用
Nutrients
2021
4 件の引用
Trials
2021
2 件の引用
The lancet. Diabetes …
2020
2 件の引用
European journal of …
2017
106 件の引用
Nutrients
2017
27 件の引用
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 件の引用
Neurological sciences : …
2014
58 件の引用
Child and adolescent …
2014
42 件の引用
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 件の引用
Alcohol and alcoholism …
2011
40 件の引用
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 件の引用
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 件の引用
Seminars in thrombosis …
2000
194 件の引用
Zinc supplementation.
Other
Journal of the …
2000
52 件の引用
Sleep
1998
108 件の引用
The Journal of …
1983
Microbiology and immunology
1982
41 件の引用
Acta psychiatrica Scandinavica
1979
22 件の引用
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- general:
- 200-400 mg elemental Mg, before bed
上限量： 350 mg/day (supplemental Mg)
研究で検討された用量
| 用量 | 期間 | 効果 | 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 | -- |
推奨摂取タイミング： 30-60 minutes before bed
Safety & Side Effects
報告されている副作用
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
既知の相互作用
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
耐容上限摂取量： 350 mg/day (supplemental Mg)
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does グリシン酸マグネシウム help with 不眠症?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that グリシン酸マグネシウム may support 不眠症 management. Our evidence grade is A (Strong Evidence).
How much グリシン酸マグネシウム should I take for 不眠症?
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 グリシン酸マグネシウム?
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 グリシン酸マグネシウム and 不眠症?
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
グリシン酸マグネシウム 他の症状・状態について
References
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- [2] Lei Luo et al.. Medicine (Baltimore). 2025. Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. doi:10.1097/MD.0000000000046075 PubMed
- [3] Ruijie Zhang et al.. Brain Behav. 2025. Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. doi:10.1002/brb3.70237 PubMed
- [4] Rosa M Ortega et al.. Nutr Hosp. 2025. [Nutrition in improving sleep quality and fighting insomnia]. doi:10.20960/nh.06090 PubMed
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