Magnesium Glycinate için Uykusuzluk
A18 çalışmaya (1 meta-analysis, 4 RCTs), toplam 3,276 katılımcıyla dayanmaktadır. 12/18 çalışma olumlu etkiler göstermektedir.
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A
Sonuç
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
Etki: 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
Etki: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Popülasyon: 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
Etki: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
Etki: 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
Etki: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Etki: None
None
Key Statistics
26
Çalışmalar
3275
Katılımcılar
↔
Mixed
A
Derece
Referenced Papers
American journal of …
2025
6 atıf
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 atıf
Journal of ethnopharmacology
2024
10 atıf
Frontiers in endocrinology
2024
9 atıf
Sleep medicine: X
2024
8 atıf
Animal bioscience
2023
3 atıf
Heliyon
2022
117 atıf
CNS neuroscience & …
2022
17 atıf
Nutrition and health
2021
13 atıf
Nutrients
2021
4 atıf
Trials
2021
2 atıf
The lancet. Diabetes …
2020
2 atıf
European journal of …
2017
106 atıf
Nutrients
2017
27 atıf
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 atıf
Neurological sciences : …
2014
58 atıf
Child and adolescent …
2014
42 atıf
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 atıf
Alcohol and alcoholism …
2011
40 atıf
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 atıf
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 atıf
Seminars in thrombosis …
2000
194 atıf
Zinc supplementation.
Other
Journal of the …
2000
52 atıf
Sleep
1998
108 atıf
The Journal of …
1983
Microbiology and immunology
1982
41 atıf
Acta psychiatrica Scandinavica
1979
22 atıf
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Yaygın Kullanılan Dozajlar
- general:
- 200-400 mg elemental Mg, before bed
Üst sınır: 350 mg/day (supplemental Mg)
Araştırmalarda İncelenen Dozajlar
| Dozaj | Süre | Etki | 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 | -- |
En iyi alım zamanı: 30-60 minutes before bed
Safety & Side Effects
Bildirilen Yan Etkiler
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
Bilinen Etkileşimler
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
Tolere edilebilir üst alım: 350 mg/day (supplemental Mg)
Herhangi bir takviye kullanmaya başlamadan önce mutlaka sağlık uzmanınıza danışın.Herhangi bir takviye başlatmadan önce her zaman sağlık uzmanınıza danışın.
Frequently Asked Questions
Does Magnesium Glycinate help with Uykusuzluk?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that Magnesium Glycinate may support Uykusuzluk management. Our evidence grade is A (Strong Evidence).
How much Magnesium Glycinate should I take for Uykusuzluk?
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 Uykusuzluk?
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
Şu durum için diğer içerikler: Uykusuzluk
Magnesium Glycinate diğer sağlık durumları için
FDA Sorumluluk Reddi: Bu ifadeler Gıda ve İlaç Dairesi (FDA) tarafından değerlendirilmemiştir. Bu web sitesindeki ürünler ve bilgiler herhangi bir hastalığı teşhis etmek, tedavi etmek, iyileştirmek veya önlemek amacıyla tasarlanmamıştır. Sunulan kanıt dereceleri, yayımlanmış hakemli araştırmalarımızın analizine dayanmaktadır ve tıbbi tavsiye niteliği taşımamaktadır. Herhangi bir takviye rejimine başlamadan önce her zaman sağlık uzmanınıza danışın.