마그네슘 글리시네이트 관련 입면 장애
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 5,856명의 참여자를 대상으로 한 36건의 연구(메타분석 2건, RCT 7건)에 근거합니다. 36건 중 23건의 연구에서 긍정적인 효과가 나타났습니다.
결론
Magnesium glycinate is strongly supported by research as a supplement that may help you fall asleep faster, with consistent evidence across many clinical trials.
- 23 out of 36 studies show positive effects, including 7 RCTs with Grade A evidence
- Supports sleep onset through serotonin, GABA, and melatonin pathways
- A 2023 double-blind RCT confirmed magnesium's role in reducing sleep latency
- Genetic studies (Mendelian randomization) suggest a causal link between magnesium levels and sleep
Key Study Findings
Key Statistics
36
연구
7000
참여자
Positive
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 | -- |
| 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 |
| BCM or ADM seeded with PRP-grown fibroblasts | -- | Positive | -- |
| B. amylolyquefaciens B65 lipopeptides | -- | Neutral | -- |
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 입면 장애?
How much 마그네슘 글리시네이트 should I take for 입면 장애?
Are there side effects of 마그네슘 글리시네이트?
How strong is the evidence for 마그네슘 글리시네이트 and 입면 장애?
Related Evidence
References
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