Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
Magnesium glycerophosphate is the ideal form of magnesium to help boost sleep quality. It helps the body and brain relax by activating the parasympathetic nervous system. Magnesium also help boost the sleep hormone melatonin, which in turn binds to GABA (the neurotransmitter responsible for calming the nervous system).
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.
How long does it take for magnesium to work for sleep? The benefits of magnesium are often associated with long-term use, so it's important to take your supplement consistently. We recommend daily use for at least three months to see the full effects on sleep.
Magnesium glycinate can help with this type of insomnia as well by regulating Gamma-Aminobutyric acid (GABA). GABA is a neurotransmitter that essentially puts your brain into “sleep mode” at night. It quiets communication, powering systems down and easing you into sleep.
If you want to take magnesium for sleep, try a 350 mg supplement of magnesium glycinate.
Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Research has not identified a single type of magnesium that definitively treats anxiety. However, some forms are associated with tension relief and supporting brain balance. These are magnesium glycinate, magnesium threonate, and magnesium citrate.
Research suggests that certain dietary supplements may help reduce anxiety symptoms, including magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins.
However, some evidence shows that otherwise healthy people may benefit from low doses of oral magnesium supplements to help improve symptoms of insomnia. Research suggests doses of up to one gram of magnesium should be taken no more than three times daily.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
Other research from 2017, appearing in the journal PLoS One , found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
Liquids, powders, or some other forms of this product may contain sugar and/or aspartame. Liquid products may also contain alcohol. Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet.
Because it's combined with an additional sleep aid and amino acid, glycine, magnesium glycinate is one of the most common magnesium supplements used for achieving better sleep.
Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia. Yet, scientific evidence on these uses is limited, so more studies are needed ( 8 ). Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
Magnesium glycinate is considered safe for most people. As with any supplements, you should consult with your doctor before taking magnesium glycinate, particularly if you are on maintenance medication or have a kidney or heart condition. Buy your supplements only from trusted brands and sources.
Magnesium begins to take effect after one week of consistent supplementation.
Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.