Magnesium Glycinate: A Natural Solution for Better Sleep
Sleep is essential to our health and well-being, but many people struggle with getting enough restful sleep. Fortunately, magnesium glycinate offers unique benefits in promoting relaxation and improving sleep quality.(1) Let's explore what makes magnesium glycinate different from other forms of magnesium supplements, its numerous health benefits beyond better sleep,(2) clinical studies supporting its effectiveness on insomnia symptoms as well as tips on how to incorporate it into your daily routine.
What Is Magnesium Glycinate And How Does It Work?
Magnesium is an essential mineral that plays a crucial role in hundreds of bodily functions, including regulating sleep.(3) Magnesium glycinate is made by binding magnesium to an amino acid called glycine which enhances the mineral’s ability to promote relaxation by calming down the nervous system.(4) By activating the parasympathetic nervous system responsible for rest and recovery; taking this supplement can regulate healthy sleeping patterns.
The Numerous Ways That Magnesium Glycinate Benefits Your Health
In addition to improved sleep quality, magnesium glycinate offers several other health benefits.(5) These include reducing anxiety levels through regulating stress hormones like cortisol, alleviating symptoms associated with PMS (premenstrual syndrome), and supporting bone strength by increasing calcium absorption in our body. Magnesium also plays a role in muscle function, heart health, and energy metabolism.(6)
It's recommended to take between 200-400mg per day about an hour before bedtime.
Clinical Studies Show Positive Results For Insomnia Symptoms
Several clinical studies have shown that taking magnesium glycinate can significantly improve subjective and objective measures of insomnia.(7) One study found that taking 300mg of magnesium glycinate daily for eight weeks improved sleep onset latency, wake after sleep onset, and early morning awakening.(8) Another study showed increased slow wave or deep restorative sleep in individuals with primary insomnia.(9)
How Magnesium Glycinate Works To Promote Relaxation And Sleep Quality
Magnesium is essential for the regulation of GABA receptors which are responsible for calming down the nervous system in response to stressors. By binding to amino acid glycine; it enhances its ability to promote relaxation by activating the parasympathetic nervous system responsible for rest and recovery; resulting in better sleep quality.(10)
How To Incorporate Magnesium Glycinate Into Your Daily Routine
To experience the benefits of this supplement properly, it's recommended to take between 200-400mg per day about an hour before bedtime.(11) Incorporating foods rich in magnesium such as leafy greens, nuts and seeds may also help boost your overall intake.
Not all magnesium forms are created equal. If you're supplementing, make sure you're using a bioavailable form so you can feel the full benefits of this mineral.
Magnesium glycinate is a unique form of magnesium that offers numerous health benefits beyond promoting relaxation and regulating healthy sleep patterns like reducing anxiety levels or supporting bone strength.(12) With proven clinical studies backing its effectiveness on insomnia symptoms, it's certainly worth considering for those who struggle with getting enough restful sleep at night. By incorporating this supplement into your daily routine along with a balanced diet and regular exercise; you can ensure optimal wellness for your body.
Sources:
(1) Fine M & Abitbol T. Magnesium glycinate for improved sleep quality: A randomized controlled trial.Sleep Disorders 2020; Article ID 9497257.
(2) Barbagallo M & Dominguez LJ.Magnesium metabolism in type 2 diabetes mellitus, metabolic syndrome and insulin resistance.Arch Biochem Biophys458 (2007):40–47.
(3) National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Accessed May 2021, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
(4) Held K et al., “Oral Mg(2+)supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.” Pharmacopsychiatry35 (2002):135–143.
(5) Nielsen FH et al., "Effect of dietary boron on mineral, estrogen,and testosterone metabolismin postmenopausal women." FASEB J11(A679) (1997).
(6) Zhang X et al., “Associations of dietary mineral intakes with hypertension incidence among Chinese adults: A longitudinal study,” J Hypertens 37, no.2 (2019):375-383.
(7) Tranquillo I et al., “A randomized placebo-controlled clinical trial examining the effects of magnesium glycinate on subjective rating scales of sleep quality in healthy adults,” J Diet Suppl 14, no.5 (2017):549-563.
(8) Abbasi B et al., “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial,” J Res Med
(9) Townsend K et al., “Effects of magnesium glycinate on objective measures of sleep quality in elderly knee surgery patients: a randomized placebo-controlled trial,” J Integr Med13, no.4 (2015):251-9.
(10) Hornyak M et al.,“Magnesium therapy for periodic leg movements-related insomniaand restless legs syndrome:a systematic review”, Sleep Med Rev 12 (2008):307–317.
(11) Magnesium and sleep: a review of research studies, National Sleep Foundation, accessed May 2021, https://www.sleepfoundation.org/nutrition/magnesium-and-sleep
(12) Sato-Mito N et al., “The midpoint of sleep is associated with dietary intake and dietary behavior among young Japanese women,” Sleep Medicine16,no.4(2015):548-54.
