Magnesium Glycinate for Sleep: Key Benefits and Potential Side Effects

Magnesium is essential for blood pressure regulation and other functions. People with magnesium deficiency may experience heart issues, bone health problems, nausea and vomiting, migraines, and more. To overcome this deficiency, one needs to make changes in one's diet to increase magnesium intake. However, that is often not possible solely through foods, which is where magnesium supplements come into play. 

Magnesium glycinate is deemed one of the best magnesium supplements because of its high bioavailability, which makes it less likely to cause digestive upset. Magnesium glycinate is also known as magnesium diglycinate and magnesium bis-glycinate. In addition to supporting the production of proteins, bones, and DNA, magnesium glycinate also has calming effects that help relieve anxiety and aid sleep. 

This blog explains more about magnesium glycinate for sleep, including its benefits, possible side effects, and how much a person should take.

Table of Contents

1. What Is Magnesium Glycinate?
2. Magnesium Glycinate For Sleep and Anxiety: 6 Benefits for Better Sleep Quality
3. Potential Magnesium Glycinate Side Effects
4. Recommended Dosages Of Magnesium Glycinate: RDA For All
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 
    

What Is Magnesium Glycinate?

Magnesium glycinate is a dietary supplement that is used to increase magnesium levels in the body. Magnesium helps build bone strength and several other functions. Magnesium glycinate is made by combining elemental magnesium with glycine, an amino acid. This makes magnesium glycinate highly bioavailable, meaning it is easily absorbed through the small intestine. 

Magnesium glycinate may act as a sleep aid. It has a calming effect on the nervous system, which may help individuals fall asleep faster and experience more restful sleep. It is particularly helpful for people struggling with anxiety, as sleep disorders often worsen feelings of restlessness. Although some have noted that it helps them achieve a better quality of sleep, this may not always be the case for everyone who takes it.

Apart from magnesium glycinate, ToneOp Care’s Bone 360 is a well-formulated magnesium supplement that has the benefits of calcium, vitamin D3, zinc, and alfalfa. This supplement is ideal to maintain your bone and muscle health and prevent osteoporosis and arthritis. 

Also Read: Top 9 Benefits Of Magnesium Supplements For Heart, Brain, Bones And More With Per Day Intake Guideline!

Magnesium Glycinate For Sleep and Anxiety: 6 Benefits for Better Sleep Quality

Nearly 30% of adults suffer from insomnia. If you’re one of them, you might benefit from magnesium glycinate, a supplement gaining popularity as a natural sleep supplement. 

Insomnia is one of the most common sleep disorders, which involves difficulty falling asleep, staying asleep, or waking up too early. There are many causes of insomnia, including ageing, stress and anxiety, and depression. Older people are more prone to insomnia and sleep disorders, with nearly 30% to 50% of older adults reporting experiencing insomnia symptoms regularly.

Many studies have investigated the effects of magnesium glycinate on sleep and found that it is an effective treatment for insomnia. One clinical study found that supplementing with magnesium helped with sleep problems associated with ageing. Another study from 2012  found similar results, reporting that magnesium effectively reduced insomnia in older adults and that they slept longer and had improved sleep quality. 

Others may find that their sleep problems are caused by stress or anxiety. Magnesium glycinate can also help with this type of insomnia by regulating gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that puts the brain in “sleep mode” at night. It calms neural activity, shuts down excessive excitatory signals, and makes it easier to fall asleep. 

Taking magnesium glycinate will ensure that your body has enough GABA to calm your mind and help you fall asleep. Studies show that magnesium supplements can be an effective natural treatment for anxiety by balancing the parasympathetic and sympathetic nervous systems. 

Mood disorders such as depression can also cause insomnia.  A study performed in 2015 found that magnesium supplements can reduce symptoms of depression, especially in young people. As depression decreases, sleep may improve.

The health benefits of magnesium glycinate may help in getting better sleep by doing the following:

1. Calm Your Nervous System 

Magnesium plays a vital role in regulating your nervous system by balancing the activity of chemical messengers (neurotransmitters) that send signals to your nervous system and brain. Magnesium binds to and activates gamma-aminobutyric acid (GABA) receptors, increasing GABA levels in the brain, which slows down brain activity and promotes relaxation. 

Magnesium also helps regulate melatonin, a hormone that maintains your circadian rhythm (your sleep-wake cycle). By enhancing the activity of GABA, magnesium may help calm the mind, relieve anxiety, and promote a good night's sleep. 

Also Read: 5 Best Natural Supplements For Anxiety, Depression And Stress

2. Reduces Insomnia 

Some studies show that magnesium deficiency can cause sleep problems like insomnia. Magnesium glycinate supplements help restore magnesium levels and promote healthier sleep. A recent review of three small studies found that magnesium supplements may help promote natural melatonin production and help older adults with insomnia. It may help them fall asleep faster for longer and wake up less frequently during the night.

3. Relieves Anxiety and Depression

Anxiety and depression are connected to an increased risk of insomnia and poor sleep quality. Some studies show that magnesium supplements can improve symptoms of depression and reduce anxiety, which would improve sleep quality. 

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home

4. Restless Legs Syndrome (RLS) 

Restless legs syndrome (RLS) is a neurological condition characterised by discomfort in the legs and an irresistible urge to move them. People with RLS often have trouble falling asleep or staying asleep for long due to the discomfort in their legs. Studies have shown that magnesium supplements may help relieve symptoms of RLS by relaxing the muscles, which can alleviate discomfort and reduce the urge to move the legs while sleeping.

5. Regulates Cortisol Levels

Magnesium glycinate has been shown to help balance cortisol levels, one of the body's stress hormones. Cortisol is very important during acute stress, but when stress becomes chronic, elevated cortisol levels can worsen symptoms of depression and anxiety. Magnesium can combat excessive anxiety by reducing or blocking the neuroendocrine pathways that send cortisol to the brain. This calms the brain, reduces anxiety, and helps you sleep. 

6. Balances Neurotransmitters

Magnesium glycinate can also help regulate overloaded neurotransmitters in the brain. Neurotransmitters are the brain’s on-and-off switches. When you’re stressed or anxious, they turn on, and when you’re calm, they turn off. If too many switches are on, your nerves become overstimulated, making you anxious, which may hinder sleep. Magnesium glycinate regulates these switches and reduces the ‘on’ switches. 

Also Read: Blue Light Effects On Sleep And Brain! 12 Ways To Prevent Screen Time From Disturbing Your Sleep Cycle 

Potential Magnesium Glycinate Side Effects

Taking large or frequent doses of magnesium supplements, including magnesium glycinate, can cause magnesium toxicity with the following side effects: 

• Nausea 
• Abdominal cramps 
• Diarrhoea (Take Isab Go+ sachets to find relief)
• Irregular heartbeat 
• Muscle weakness 
• Shortness of breath 
• Severely low blood pressure (hypotension) 
• Heart failure (in severe cases)

However, a 2013 study found that magnesium glycinate is less likely to cause diarrhoea than other magnesium supplements. 

Magnesium glycinate and other supplements can also interfere with or interact with some medications, such as bisphosphonates and antibiotics. Your doctor can advise you on how much magnesium to take, especially if you’re on any medication.

Also Read: 9 Best Supplements to Reduce Blood Pressure And A Comprehensive List of Foods to Keep It In Check

Recommended Dosages Of Magnesium Glycinate: RDA For All

The amount of magnesium glycinate a person needs can vary. The Indian Council of Medical Research recommends a daily allowance (RDA) for magnesium and a tolerable upper intake level for supplemental magnesium:

• Men: 420 mg
• Women: 320
• Pregnant women: 350-400 mg
• Lactating women: 310-360 mg
• Tolerable upper intake (TOI): 350 mg

The tolerable upper intake (TOI) represents the maximum amount of supplemental magnesium that an individual can take without risk of serious side effects.

Also Read: Melatonin For Sleep: Know the Role Of This Sleep Hormone

Dietitian’s Recommendation

Magnesium is an essential mineral that helps your body function properly. It particularly helps your muscular system, bones and nervous system. You can get most of the recommended amount of magnesium from your diet by including various types of green leafy vegetables, beans, lentils, seeds and nuts as often as possible. It's important to ensure your body gets all the magnesium it needs to function optimally through your diet and sometimes through supplements. We recommend that you consult your doctor before taking magnesium glycinate. 

Dt. Lavina Chauhan

The Final Say

Magnesium glycinate supplement improves sleep and supports the nervous system. Not only will it improve the quality of your sleep, but it will reduce anxiety, maintain a normal heart rhythm, reduce pain, promote bone health, and lower blood sugar in diabetics. Taking two capsules before bed gives you 350 mg of magnesium, so you can get all the above benefits. But if you have any chronic health problems, consult your doctor before starting anything on your own.

FAQs

1. Does magnesium glycinate really help with sleep?

Yes, magnesium glycinate can act as a sleep aid. However, there is not much scientific evidence to support this notion. Although some people have noted that it helps them achieve a better quality of sleep, this may not always be the case for everyone.

2. How much magnesium glycinate should you take for sleep?

Taking two capsules before bed gives you 350 mg of magnesium glycinate, which is good for sleep. 

3. Which magnesium is best for sleep?

Magnesium glycinate is often considered the best form for sleep due to its high absorption and calming effects.

4. Is it safe to take magnesium glycinate every day?

Daily magnesium supplements are safe for most people. However, check with your doctor to ensure no interactions with other supplements or medications.

5. What is the downside of magnesium glycinate?

The downside of magnesium glycinate may include potential digestive upset in some individuals and the risk of magnesium toxicity with excessive doses.
 

References 

• https://wisemindnutrition.com/blog/magnesium-sleep-and-anxiety
• https://www.medicalnewstoday.com/articles/315372#sources
• https://health.clevelandclinic.org/magnesium-for-anxiety
• https://www.verywellmind.com/magnesium-glycinate-and-sleep-6745875
• https://www.verywellmind.com/magnesium-glycinate-and-sleep-6745875
• https://www.healthline.com/health/magnesium-glycinate#faq
• https://www.verywellhealth.com/magnesium-for-sleep-750151
• https://www.medicalnewstoday.com/articles/315372#dosage
• https://www.pinetales.com/blogs/pillows-bedroom-sleep-health-lifestyle/magnesium-glycinate-the-magnificent-mineral-for-better-sleep?srsltid=AfmBOooj33TRI_CZCsXhyc04tyFU-cCfacOLLj3iKMjSl4rSXY9AXSCM

About ToneOp Care 

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