Магния глицинат для Бессонница

Q: Does Магния глицинат help with Бессонница?

Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Магния глицинат may support Бессонница management. Our evidence grade is A (Strong Evidence).

Q: How much Магния глицинат should I take for Бессонница?

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.

Q: Are there side effects of Магния глицинат?

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.

Q: How strong is the evidence for Магния глицинат and Бессонница?

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.

На основе 18 исследований (1 meta-analysis, 4 RCTs) с участием 3,276 участников. 12/18 исследований показывают положительные эффекты.

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Итог

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 или: Placebo Эффект: None None

Other

Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.

Dose: None или: None Outcome: Causal association of nutrients with insomnia Эффект: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

Популяция: 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 или: Placebo Эффект: None None

Mendelian randomization

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.

Dose: None или: Placebo Эффект: 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 или: Placebo Эффект: None None

narrative review

Herbal and Natural Supplements for Improving Sleep: A Literature Review.

Dose: varies by supplement или: Placebo Эффект: None None

Key Statistics

Исследования

3275

Участники

↔

Mixed

Оценка

Referenced Papers

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 цитирований

Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. Other

Medicine 2025

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. Other

Brain and behavior 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 цитирований

Withania somnifera root extract inhibits MGO-induced skin fibroblast cells dysfunction via ECM-integrin interaction. Other

Journal of ethnopharmacology 2024 10 цитирований

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. RCT

Frontiers in endocrinology 2024 9 цитирований

Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Other

Sleep medicine: X 2024 8 цитирований

Dietary methionine supplementation to a low-protein diet improved hair follicle development of Angora rabbits. Other

Animal bioscience 2023 3 цитирований

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 цитирований

Metal ions in cerebrospinal fluid: Associations with anxiety, depression, and insomnia among cigarette smokers. Other

CNS neuroscience & … 2022 17 цитирований

Impact of a Nordic diet on psychological function in young students. Other

Nutrition and health 2021 13 цитирований

Use of Nutraceutical Ingredient Combinations in the Management of Tension-Type Headaches with or without Sleep Disorders. Review

Nutrients 2021 4 цитирований

Prevention of leg cramps by using compression stockings or magnesium supplements in the 50-84 age group: study protocol for a … Other

Trials 2021 2 цитирований

Iodine and folate-essential for mothers to be. Other

The lancet. Diabetes … 2020 2 цитирований

The adverse effects of an excessive folic acid intake. Review

European journal of … 2017 106 цитирований

Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Trial. RCT

Nutrients 2017 27 цитирований

Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? Review

Digestive diseases (Basel, … 2016 41 цитирований

Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. Other

Neurological sciences : … 2014 58 цитирований

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 цитирований

Nocturnal leg cramps. Review

American family physician 2012

The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled … RCT

Journal of the … 2011 138 цитирований

Pharmacological treatment of insomnia in alcohol recovery: a systematic review. Systematic Review

Alcohol and alcoholism … 2011 40 цитирований

Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Systematic Review

Nutrition journal 2010 187 цитирований

Soy isoflavones, lactobacilli, Magnolia bark extract, vitamin D3 and calcium. Controlled clinical study in menopause. RCT

Minerva ginecologica 2006

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

Chronopathological forms of magnesium depletion with hypofunction or with hyperfunction of the biological clock. Review

Magnesium research 2002 25 цитирований

Vitamin supplements and cardiovascular risk: review of the randomized trials of homocysteine-lowering vitamin supplements. Review

Seminars in thrombosis … 2000 194 цитирований

Zinc supplementation. Other

Journal of the … 2000 52 цитирований

Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Other

Sleep 1998 108 цитирований

Nutritional factors in the etiology of the premenstrual tension syndromes. Other

The Journal of … 1983

Carbohydrate fermentation by Clostridium difficile. Other

Microbiology and immunology 1982 41 цитирований

Depression or asthenia related to metabolic disturbances in obese patients after intestinal bypass surgery. Other

Acta psychiatrica Scandinavica 1979 22 цитирований

Effects of L-cysteine, L-cysteine derivatives and ascorbic acid on lead excretion in rats. Other

Research communications in … 1978

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Часто используемые дозировки

general:: 200-400 mg elemental Mg, before bed

Верхний предел: 350 mg/day (supplemental Mg)

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	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	--

Лучшее время приёма: 30-60 minutes before bed

Safety & Side Effects

Зарегистрированные побочные эффекты

⚠ Loose stools or diarrhea
⚠ Nausea
⚠ Abdominal cramping
⚠ Low blood pressure at high doses

Известные взаимодействия

● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
● Bisphosphonates — magnesium may decrease efficacy
● Blood pressure medications — additive hypotensive effects

Допустимый верхний уровень потребления: 350 mg/day (supplemental Mg)

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does Магния глицинат help with Бессонница?

Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Магния глицинат may support Бессонница management. Our evidence grade is A (Strong Evidence).

How much Магния глицинат should I take for Бессонница?

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 Магния глицинат?

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 Магния глицинат and Бессонница?

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

Другие ингредиенты для Бессонница

Melatonin A Корень валерианы A CBD A Омега-3 жирные кислоты A Триптофан A Витамин D A

Магния глицинат для других состояний

Трудности с засыпанием A Проблемы со сном при тревожности B Синдром беспокойных ног F

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

RCT (4)Meta (0)Other (22)

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