Magnesium Glycinate para Insônia
A Evidências Vários grandes ensaios clínicos mostram de forma consistente benefícios significativos.Baseado em 18 estudos (1 meta-analysis, 4 RCTs) com 3,276 participantes no total. 12/18 estudos mostram efeitos positivos.
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A
Conclusão
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
Efeito: 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
Efeito: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
População: 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
Efeito: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
Efeito: 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
Efeito: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Efeito: None
None
Key Statistics
26
Estudos
3275
Participantes
↔
Mixed
A
Nota
Referenced Papers
American journal of …
2025
6 citações
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 citações
Journal of ethnopharmacology
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10 citações
Frontiers in endocrinology
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9 citações
Sleep medicine: X
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8 citações
Animal bioscience
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3 citações
Heliyon
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117 citações
CNS neuroscience & …
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17 citações
Nutrition and health
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13 citações
Nutrients
2021
4 citações
Trials
2021
2 citações
The lancet. Diabetes …
2020
2 citações
European journal of …
2017
106 citações
Nutrients
2017
27 citações
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citações
Neurological sciences : …
2014
58 citações
Child and adolescent …
2014
42 citações
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 citações
Alcohol and alcoholism …
2011
40 citações
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 citações
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 citações
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2000
194 citações
Zinc supplementation.
Other
Journal of the …
2000
52 citações
Sleep
1998
108 citações
The Journal of …
1983
Microbiology and immunology
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41 citações
Acta psychiatrica Scandinavica
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22 citações
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosagens Comumente Utilizadas
- general:
- 200-400 mg elemental Mg, before bed
Limite superior: 350 mg/day (supplemental Mg)
Dosagens Estudadas em Pesquisas
| Dosagem | Duração | Efeito | 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 | -- |
Melhor horário: 30-60 minutes before bed
Safety & Side Effects
Efeitos Colaterais Relatados
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Interações Conhecidas
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Ingestão máxima tolerável: 350 mg/day (supplemental Mg)
Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.
Frequently Asked Questions
Does Magnesium Glycinate help with Insônia?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesium Glycinate may support Insônia management. Our evidence grade is A (Strong Evidence).
How much Magnesium Glycinate should I take for Insônia?
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 Magnesium Glycinate?
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 Magnesium Glycinate and Insônia?
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
Outros ingredientes para Insônia
Magnesium Glycinate para outras condições
References
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Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.