마그네슘 글리시네이트 관련 불면증
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 3,276명의 참여자를 대상으로 한 18건의 연구(메타분석 1건, RCT 4건)에 근거합니다. 18건 중 12건의 연구에서 긍정적인 효과가 나타났습니다.
결론
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
대상 집단: FinnGen insomnia GWAS population
Key Statistics
26
연구
3275
참여자
Mixed
등급
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- general:
- 200-400 mg elemental Mg, before bed
상한량: 350 mg/day (supplemental Mg)
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
알려진 상호작용
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
일일 최대 섭취 허용량: 350 mg/day (supplemental Mg)
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 마그네슘 글리시네이트 help with 불면증?
How much 마그네슘 글리시네이트 should I take for 불면증?
Are there side effects of 마그네슘 글리시네이트?
How strong is the evidence for 마그네슘 글리시네이트 and 불면증?
Related Evidence
마그네슘 글리시네이트 다른 건강 상태에 대한 근거
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
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