Magnesium glycinate and sleep quality
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Magnesium Glycinate and Sleep Quality: Research Overview
Magnesium Supplementation and Sleep Quality in Adults
Multiple studies have explored the relationship between magnesium intake and sleep quality. Observational research involving large populations has found that higher magnesium intake is associated with better self-reported sleep quality and a lower likelihood of short sleep duration, especially in individuals without depressive disorders 14. Similarly, low magnesium levels have been linked to shorter sleep duration and poorer sleep quality in elderly populations .
Clinical Trials on Magnesium and Insomnia
Randomized controlled trials (RCTs) and systematic reviews have examined the effects of magnesium supplementation, including magnesium glycinate, on sleep quality. Some RCTs in older adults with insomnia found that magnesium supplementation reduced the time it takes to fall asleep and showed a trend toward increased total sleep time, though the evidence quality was low and studies had a moderate-to-high risk of bias . Other systematic reviews of interventional trials found that about half of the studies reported improvements in sleep quality with magnesium supplementation, while others showed no effect or mixed results. The variability in results may be due to differences in dosage, formulation, and study populations 35.
Recent Trials and Supplementation Outcomes
Recent pilot trials and double-blind, placebo-controlled studies have shown that magnesium supplementation can significantly improve sleep quality, sleep duration, and reduce stress in adults with poor sleep quality or nonclinical insomnia symptoms 68. Objective measures, such as actigraphy and sleep diaries, confirmed these improvements. Importantly, these studies reported no significant adverse events, suggesting magnesium is a safe intervention for sleep support 68.
Magnesium and Sleep in Special Populations
In people with diabetes and insomnia, magnesium supplementation (alone or combined with potassium) significantly improved sleep duration and reduced insomnia severity, likely by influencing sleep-related hormones such as melatonin and cortisol . Additionally, studies combining magnesium with melatonin found improvements in sleep quality, though average sleep quality scores still indicated some ongoing sleep disturbances .
Limitations and Need for Further Research
While observational studies consistently show a link between higher magnesium status and better sleep, clinical trials have produced mixed results, often due to small sample sizes, short durations, and varying supplement formulations 235. Most studies agree that more well-designed, long-term trials are needed to clarify the specific benefits of magnesium glycinate and to determine optimal dosages and target populations 356.
Conclusion
Current evidence suggests that magnesium supplementation, including forms like magnesium glycinate, may improve sleep quality, reduce sleep onset latency, and support overall well-being, particularly in individuals with low magnesium status or poor sleep quality 12345678+2 MORE. However, the strength of evidence varies, and more robust clinical trials are needed to confirm these benefits and establish clear guidelines for use.
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