마그네슘 글리시네이트 관련 불면증
A총 3,276명의 참여자를 대상으로 한 18건의 연구(메타분석 1건, RCT 4건)에 근거합니다. 18건 중 12건의 연구에서 긍정적인 효과가 나타났습니다.
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A
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
review
Nutritional Supplements for Healthy Aging: A Critical Analysis Review.
Dose: None
vs: Placebo
효과: 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
효과: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
대상 집단: 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
효과: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
효과: 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
효과: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
효과: None
None
Key Statistics
26
연구
3275
참여자
↔
Mixed
A
등급
Referenced Papers
American journal of …
2025
6 인용
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 인용
Journal of ethnopharmacology
2024
10 인용
Frontiers in endocrinology
2024
9 인용
Sleep medicine: X
2024
8 인용
Animal bioscience
2023
3 인용
Heliyon
2022
117 인용
CNS neuroscience & …
2022
17 인용
Nutrition and health
2021
13 인용
Nutrients
2021
4 인용
Trials
2021
2 인용
The lancet. Diabetes …
2020
2 인용
European journal of …
2017
106 인용
Nutrients
2017
27 인용
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 인용
Neurological sciences : …
2014
58 인용
Child and adolescent …
2014
42 인용
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 인용
Alcohol and alcoholism …
2011
40 인용
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 인용
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 인용
Seminars in thrombosis …
2000
194 인용
Zinc supplementation.
Other
Journal of the …
2000
52 인용
Sleep
1998
108 인용
The Journal of …
1983
Microbiology and immunology
1982
41 인용
Acta psychiatrica Scandinavica
1979
22 인용
Research communications in …
1978
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?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that 마그네슘 글리시네이트 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much 마그네슘 글리시네이트 should I take for 불면증?
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 마그네슘 글리시네이트?
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 마그네슘 글리시네이트 and 불면증?
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
마그네슘 글리시네이트 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.