甘氨酸镁 用于 失眠
A 证据 多项大型临床试验一致显示出显著的益处。基于18项研究（1项荟萃分析、4项RCT），共3,276名参与者。12/18项研究显示积极效果。
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A
结论
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
效果: 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
效果: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
研究人群: 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
效果: None
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
vs: Placebo
效果: 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
效果: None
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
效果: None
None
Key Statistics
26
研究数量
3275
受试者
↔
Mixed
A
等级
Referenced Papers
American journal of …
2025
6 次引用
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 次引用
Journal of ethnopharmacology
2024
10 次引用
Frontiers in endocrinology
2024
9 次引用
Sleep medicine: X
2024
8 次引用
Animal bioscience
2023
3 次引用
Heliyon
2022
117 次引用
CNS neuroscience & …
2022
17 次引用
Nutrition and health
2021
13 次引用
Nutrients
2021
4 次引用
Trials
2021
2 次引用
The lancet. Diabetes …
2020
2 次引用
European journal of …
2017
106 次引用
Nutrients
2017
27 次引用
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 次引用
Neurological sciences : …
2014
58 次引用
Child and adolescent …
2014
42 次引用
Nocturnal leg cramps.
Review
American family physician
2012
Journal of the …
2011
138 次引用
Alcohol and alcoholism …
2011
40 次引用
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
Systematic Review
Nutrition journal
2010
187 次引用
Minerva ginecologica
2006
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Magnesium research
2002
25 次引用
Seminars in thrombosis …
2000
194 次引用
Zinc supplementation.
Other
Journal of the …
2000
52 次引用
Sleep
1998
108 次引用
The Journal of …
1983
Microbiology and immunology
1982
41 次引用
Acta psychiatrica Scandinavica
1979
22 次引用
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- general:
- 200-400 mg elemental Mg, before bed
上限： 350 mg/day (supplemental Mg)
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 30-60 minutes before bed
Safety & Side Effects
已报告的副作用
- ⚠ Loose stools or diarrhea
- ⚠ Nausea
- ⚠ Abdominal cramping
- ⚠ Low blood pressure at high doses
已知相互作用
- ● Antibiotics (tetracyclines, fluoroquinolones) — may reduce absorption
- ● Bisphosphonates — magnesium may decrease efficacy
- ● Blood pressure medications — additive hypotensive effects
可耐受最高摄入量： 350 mg/day (supplemental Mg)
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 甘氨酸镁 help with 失眠?
Based on 26 studies with 3,275 participants, there is strong evidence from multiple clinical trials that 甘氨酸镁 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 甘氨酸镁 should I take for 失眠?
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 甘氨酸镁?
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 甘氨酸镁 and 失眠?
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
甘氨酸镁 用于其他健康状况
References
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