甘氨酸镁用于入睡困难

基于36项研究（2项荟萃分析、7项RCT），共5,856名参与者。23/36项研究显示积极效果。

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结论

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 vs: Placebo 效果: 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 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

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 vs: Placebo 效果: significant reduction in ISI and significant changes in cortisol and melatonin in T2, T3, T4 vs. pla 0.0001 (ISI group comparison);

Key Statistics

研究数量

7000

受试者

↑

Positive

等级

Referenced Papers

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

American journal of … 2025 6 次引用

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 次引用

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

Journal of ethnopharmacology 2024 10 次引用

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

Frontiers in endocrinology 2024 9 次引用

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

Experimental dermatology 2024 5 次引用

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

World journal of … 2024 2 次引用

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

Journal of applied … 2024 1 次引用

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 次引用

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

Life sciences 2023 4 次引用

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

Animal bioscience 2023 3 次引用

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

Heliyon 2022 117 次引用

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 次引用

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

Nutrients 2021 11 次引用

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

BMC nephrology 2021 2 次引用

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 次引用

Iodine and folate-essential for mothers to be. Other

The lancet. Diabetes … 2020 2 次引用

The adverse effects of an excessive folic acid intake. Review

European journal of … 2017 106 次引用

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

Journal of cellular … 2017 12 次引用

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 次引用

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

Placenta 2016 23 次引用

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 次引用

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

Molecular nutrition & … 2012 65 次引用

Nutrients and infertility: an alternative perspective. Review

European review for … 2011 9 次引用

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

Nutrition journal 2010 187 次引用

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

Journal of the … 2007 10 次引用

Epithelial regeneration from bioengineered skin explants in culture. Other

The British journal … 2006 29 次引用

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 次引用

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 次引用

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

Cell biology and … 1993 10 次引用

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

Kidney international 1989 46 次引用

Carbohydrate fermentation by Clostridium difficile. Other

Microbiology and immunology 1982 41 次引用

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

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	--
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	--

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 入睡困难?

Based on 36 studies with 7,000 participants, there is strong evidence from multiple clinical trials that 甘氨酸镁 may support 入睡困难 management. Our evidence grade is A (Strong Evidence).

How much 甘氨酸镁 should I take for 入睡困难?

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 入睡困难?

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

其他成分用于入睡困难

维生素 B6 A 锌 A 褪黑素（Melatonin） A Hops A L-茶氨酸（L-Theanine） A 芹菜素（Apigenin） B

甘氨酸镁用于其他健康状况

失眠 A 焦虑相关性睡眠问题 B 不宁腿综合征 F

快速结论

基于36项研究（2项荟萃分析、7项RCT），共5,856名参与者。23/36项研究显示积极效果。

Evidence Strength92%

High confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于入睡困难

了解更多

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