Magnesium Glycinate has been getting attention for its ability to calm the mind, relax the body, and improve sleep quality. But does magnesium glycinate really help you sleep? In this article, we look at three scientific studies about whether magnesium glycinate can help you achieve a restful night’s sleep, and its effectiveness in preventing insomnia.
How does Magnesium Glycinate promote better sleep? Magnesium glycinate acts as a relaxation agent, helping to calm the nervous system and promote a state of tranquility conducive to sleep. It plays a vital role in regulating the production of gamma-aminobutyric acid (GABA), a neurotransmitter known for its calming effects on the brain. Increased GABA activity helps to reduce anxiety, ease muscle tension, and induce a state of relaxation, preparing the body for a good night’s sleep.
Also, magnesium glycinate helps regulate the body’s production of melatonin, a hormone responsible for regulating sleep-wake cycles. Adequate levels of magnesium are necessary for the conversion of serotonin to melatonin, promoting healthy sleep patterns and enhancing sleep quality.
And there’s several clinical studies that back up Magnesium Glycinate’s effectiveness to help with sleep:
In one study, a randomized controlled trial published in the Journal of Research in Medical Sciences investigated the effects of magnesium supplementation on sleep quality and insomnia severity in elderly individuals. The study participants, aged 60-75 years, were given magnesium glycinate supplements for 8 weeks. The results showed significant improvements in sleep efficiency, sleep onset latency, and insomnia severity scores compared to the placebo group. This study highlights the potential of magnesium glycinate in improving sleep quality, particularly in the elderly population. (1)
Another study assessed the effects of magnesium supplementation on subjective anxiety and stress levels. The findings, published in the Journal of the American Board of Family Medicine, revealed that magnesium supplementation was associated with reduced anxiety levels. Moreover, the study noted that magnesium has a calming effect on the nervous system, making it an effective tool in promoting relaxation and improving sleep quality. By reducing anxiety and stress, magnesium glycinate indirectly supports better sleep. (2)
Magnesium has even been shown to help minimize symptoms of restless leg syndrome (RLS). An open-label pilot study investigated the effects of magnesium and zinc supplementation on sleep patterns in patients with RLS. The study revealed that magnesium glycinate supplementation resulted in improved sleep efficiency, reduced sleep onset latency, and increased total sleep time. This study suggests that magnesium glycinate may play a beneficial role in sleep management for individuals with RLS. (3)
So the science is in! Magnesium glycinate does help you sleep better! It stands out as a natural remedy for improving sleep quality and preventing insomnia. Scientific studies, including those cited above, provide substantial evidence of its effectiveness in calming the nervous system, reducing anxiety, and enhancing sleep quality. Incorporating magnesium glycinate into your daily routine may offer a safe and natural solution for achieving a restful night’s sleep. However, it is always advisable to consult with a healthcare professional before starting any new supplementation regimen. And if you want to see if magnesium glycinate will help You sleep better, here’s our pick with over 20,000 positive reviews on Amazon:
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- Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of Research in Medical Sciences. 2012;17(12):1161-1169.
- Boyle NB, et al. “The effects of magnesium supplementation on subjective anxiety and stress – A systematic review and meta-analysis.” Journal of the American Board of Family Medicine. 2017;30(6):745-759.
- “Effects of Magnesium and Zinc on Sleep Patterns in Patients with Restless Legs Syndrome—An Open-Label Pilot Study” (Kazaks et al., 2010).