Does magnesium glycinate help you sleep
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The Impact of Magnesium Glycinate on Sleep Quality
Introduction to Magnesium Glycinate and Sleep
Magnesium glycinate, a compound combining magnesium with glycine, is often recommended for its potential benefits in improving sleep quality. Magnesium plays a crucial role in regulating various bodily functions, including sleep, by influencing neurotransmitters that promote relaxation and sleep.
Magnesium Supplementation and Sleep Quality in Older Adults
Several studies have investigated the effects of magnesium supplementation on sleep, particularly in older adults. A systematic review and meta-analysis of three randomized control trials (RCTs) involving 151 older adults found that magnesium supplementation significantly reduced sleep onset latency by 17.36 minutes compared to placebo, although the improvement in total sleep time was not statistically significant1. Another double-blind, placebo-controlled clinical trial with 46 elderly participants reported that magnesium supplementation significantly increased sleep time, sleep efficiency, and serum melatonin levels while reducing sleep onset latency and serum cortisol levels5.
Mechanisms of Action: Neuroendocrine and Sleep Architecture
Magnesium's impact on sleep may be attributed to its effects on neuroendocrine functions and sleep architecture. A study involving healthy elderly subjects demonstrated that magnesium supplementation increased slow-wave sleep and spectral power in the delta and sigma frequency ranges, which are associated with deep sleep stages. Additionally, the study found that magnesium supplementation led to lower nocturnal cortisol levels and higher renin and aldosterone levels, suggesting a reversal of age-related changes in these hormones2.
Longitudinal Studies on Dietary Magnesium and Sleep Disorders
Longitudinal studies have also explored the relationship between dietary magnesium intake and sleep disorders. The Jiangsu Nutrition Study found that higher dietary magnesium intake was associated with a decreased likelihood of daytime falling asleep in women, although no significant associations were observed for daytime sleepiness or night snoring3. Similarly, the CARDIA study reported that higher magnesium intake was borderline associated with better sleep quality and significantly associated with a lower likelihood of short sleep duration (<7 hours)4.
Therapeutic Effects and Quality of Life
Magnesium supplementation has shown promising results in improving the quality of life among elderly individuals with insomnia. A double-blind randomized clinical trial involving elderly participants found that magnesium supplementation significantly improved various sleep parameters, including the Leeds Sleep Evaluation Questionnaire (LSEQ) scores, serum magnesium, melatonin, cortisol, and renin levels, without any notable side effects7.
Conclusion
While the evidence supporting magnesium glycinate's effectiveness in improving sleep is still emerging, several studies suggest that magnesium supplementation can positively impact sleep quality, particularly in older adults. The improvements in sleep onset latency, sleep efficiency, and neuroendocrine functions highlight magnesium's potential as a beneficial supplement for those struggling with sleep disorders. However, further high-quality research is needed to establish definitive recommendations.
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Most relevant research papers on this topic
Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis
Oral magnesium supplementation may improve sleep onset latency time in older adults with insomnia, but the quality of evidence is substandard for making well-informed recommendations.
Meta-Analysis
Rigorous JournalShould we use oral magnesium supplementation to improve sleep in the elderly
Oral magnesium supplementation may improve slow-wave sleep and nocturnal hormones in elderly individuals, but does not significantly change total sleep time or wake time.
RCTMagnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up
Higher dietary magnesium intake may reduce the likelihood of daytime falling asleep in women, but not in men.
Observational Study
Very Rigorous JournalAssociation of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.
Magnesium intake is associated with better sleep quality and less short sleep duration in this longitudinal study.
Observational StudyVery Rigorous JournalThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Magnesium supplementation improves insomnia symptoms in elderly individuals, reducing insomnia severity and promoting better sleep quality.
RCTVery Rigorous Journal
Highly CitedOral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis
Oral magnesium supplementation shows weak evidence supporting improved sleep parameters in older adults with insomnia, but it is inexpensive and widely available.
Meta-AnalysisTherapeutic Effect of Magnesium Supplementation in Improving Quality of Life among Elderly Insomniac Participants
Magnesium supplementation significantly improves insomnia and sleep quality in elderly individuals without showing side effects.
RCTMagnesium and Affective Disorders
Magnesium may have therapeutic potential in affective disorders by affecting the limbic-hypothalamus-pituitary-adrenocortical axis, suppressing hippocampal kindling, and influencing endocrine systems involved in depression.
Highly CitedA randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps
Magnesium oxide monohydrate (MOMH) effectively reduces nocturnal leg cramp episodes and improves sleep quality, making it a safe and well-tolerated treatment option.
RCTVery Rigorous JournalA Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity
Mg-L-theanine compounds improve sleep quality by regulating brain electrical activity, increasing neurotransmitter and GABA receptor levels, and enhancing antioxidant enzyme activity.
Non-RCT
Animal Study