Магния глицинат для Трудности с засыпанием

На основе 36 исследований (2 meta-analyses, 7 RCTs) с участием 5,856 участников. 23/36 исследований показывают положительные эффекты.

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Итог

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

review

Nutritional Supplements for Healthy Aging: A Critical Analysis Review.

Dose: None или: Placebo Эффект: None None

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

RCT n=290 8 weeks Single-blind

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes …

Dose: T1: placebo; T2: magnesium; T3: potassium; T4: magnesium + potassium combination (doses not specifie или: Placebo Эффект: significant reduction in ISI and significant changes in cortisol and melatonin in T2, T3, T4 vs. pla 0.0001 (ISI group comparison);

Key Statistics

Исследования

7000

Участники

↑

Positive

Оценка

Referenced Papers

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

American journal of … 2025 6 цитирований

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

AP collagen peptides (APCPs) promote hair growth by activating the GSK-3β/β-catenin pathway and improve hair condition. Other

Experimental dermatology 2024 5 цитирований

Biotechnological properties of Bacillus amylolyquefaciens B65 isolated from an artisanal tannery. Other

World journal of … 2024 2 цитирований

Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact. Other

Journal of applied … 2024 1 цитирований

Bacterial cellulose matrix and acellular dermal matrix seeded with fibroblasts grown in platelet-rich plasma supplemented medium, compared to free gingival … Other

Journal of periodontal … 2024

Changes to insulin sensitivity in glucose clearance systems and redox following dietary supplementation with a novel cysteine-rich protein: A pilot … RCT

Redox biology 2023 5 цитирований

Electronic cigarettes can damage lingual papillae and taste buds. Can vitamins C and E supplementation reverse this damage? Other

Life sciences 2023 4 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

Maternal folic acid supplement use/dietary folate intake from preconception to early pregnancy and neurodevelopment in 2-year-old offspring: the Japan Environment … Other

The British journal … 2022 7 цитирований

Effects of Eggshell Membrane on Keratinocyte Differentiation and Skin Aging In Vitro and In Vivo. Other

Nutrients 2021 11 цитирований

Hypokalaemic paralysis and metabolic alkalosis in a patient with Sjögren syndrome: a case report and literature review. Case Report

BMC nephrology 2021 2 цитирований

Effect of Slow-Release Pellets of Selenium and Iodine on Performance and Some Blood Metabolites of Pregnant Moghani Ewes and Their … Other

Biological trace element … 2020 10 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

Hypoxia Enhances Differentiation of Hair Follicle-Associated-Pluripotent (HAP) Stem Cells to Cardiac-Muscle Cells. Other

Journal of cellular … 2017 12 цитирований

L-cysteine protects intestinal integrity, attenuates intestinal inflammation and oxidant stress, and modulates NF-κB and Nrf2 pathways in weaned piglets after … Other

Innate immunity 2016 88 цитирований

Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium. Review

Placenta 2016 23 цитирований

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 цитирований

Both selenium deficiency and modest selenium supplementation lead to myocardial fibrosis in mice via effects on redox-methylation balance. Other

Molecular nutrition & … 2012 65 цитирований

Nutrients and infertility: an alternative perspective. Review

European review for … 2011 9 цитирований

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

Nutrition journal 2010 187 цитирований

Sources of folate and serum folate levels in older adults. Other

Journal of the … 2007 10 цитирований

Epithelial regeneration from bioengineered skin explants in culture. Other

The British journal … 2006 29 цитирований

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

Minerva ginecologica 2006

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 цитирований

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

Journal of clinical … 2005

Identification of proteins that are abnormally regulated in differentiated cultured human keratinocytes. Other

Electrophoresis 1995 57 цитирований

The establishment and continuous subculturing of normal human adult hepatocytes: expression of differentiated liver functions. Other

Cell biology and … 1993 10 цитирований

Cyst-derived cells do not exhibit accelerated growth or features of transformed cells in vitro. Other

Kidney international 1989 46 цитирований

Carbohydrate fermentation by Clostridium difficile. Other

Microbiology and immunology 1982 41 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	--
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	--

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 Трудности с засыпанием?

Based on 36 studies with 7,000 participants, there is strong evidence from multiple clinical trials that Магния глицинат may support Трудности с засыпанием management. Our evidence grade is A (Strong Evidence).

How much Магния глицинат should I take for Трудности с засыпанием?

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 Трудности с засыпанием?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 36 peer-reviewed studies with 7,000 total participants. The overall direction of effect is positive.

Related Evidence

Другие ингредиенты для Трудности с засыпанием

Витамин B6 A Цинк A Melatonin A Hops A L-Theanine A Apigenin B

Магния глицинат для других состояний

Бессонница A Проблемы со сном при тревожности B Синдром беспокойных ног F

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

RCT (3)Meta (0)Other (33)

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