Getting enough quality sleep is important for optimal health and well-being, but many people have trouble doing it on a regular basis. As sleep problems become more common, people are increasingly interested in supplements that might help. Magnesium glycinate is one of the supplements that has gained popularity, often due to claims that it improves sleep quality. But does it really work? What do you need to know before you try it?
What Magnesium Glycinate Is
Magnesium glycinate is made up of 2 important elements: magnesium and glycine.
Magnesium is a mineral that the body needs for hundreds of biochemical reactions. It helps muscles and nerves work properly, keeps blood pressure in check, and keeps the heart beating in a healthy way. Magnesium is also crucial for making energy and keeping bones healthy. Magnesium is present in many foods, such as nuts, seeds, beans, leafy green vegetables, and whole grains. However, processing these foods can greatly lower their magnesium content, which is why magnesium deficiencies are more common than most people think.
Glycine is an amino acid that is non-essential. This means the body can make it, but it can also be found in protein-rich foods. Glycine is an antioxidant and anti-inflammatory substance that helps the body in many ways, such as by supporting the nervous system and making proteins.
When you mix these two things together, you get magnesium glycinate, a supplement that many people choose because it may help them relax and is easier on the stomach than other types of magnesium.
How Magnesium Glycinate Could Help You Get More Sleep
Magnesium is very important for controlling neurotransmitters, which are chemicals that send messages through the nervous system. It makes the parasympathetic nervous system, which is in charge of making you feel calm and relaxed, work better. This method can be very helpful for getting the body and mind ready to sleep.
The amino acid glycine can help you relax and may also help lower your core body temperature. This benefit is connected to falling asleep faster and having longer periods of deep sleep.
People think that magnesium glycinate can help you relax and relieve muscle tension, which may help you fall asleep and stay asleep all night. Some people also take magnesium glycinate to help with anxiety, which is a common problem that can keep you from sleeping.
What Do the Studies Say?
There is a lot of evidence that magnesium glycinate can help with sleep, but there isn't much scientific research on this form of magnesium and how it affects sleep. A lot of research on how magnesium affects sleep doesn't say which type of magnesium was used, which makes it hard to come to strong conclusions about magnesium glycinate in particular. (Systematic Review, 2022).
But the research that is out there does show some positive signs. Studies have looked at magnesium supplements in people with insomnia, anxiety, depression, and restless legs syndrome, all of which can make it challenging to sleep. Some studies suggest that magnesium may facilitate quicker onset of sleep, reduce nocturnal awakenings, and enhance overall sleep quality. (BMC Complementary Medicine Review, 2021)
However, it's important to remember that everyone reacts differently. Some people say that their sleep gets better within a few days of starting magnesium glycinate, while others say it takes weeks or even longer, or they don't notice any big changes at all. Also, part of the supplement's effect may be due to the placebo effect, which is the improvement that comes from just believing that a treatment will work.
Is Magnesium Glycinate a Miracle Cure for Sleep?
Some people, especially those with low magnesium levels or sleep problems related to anxiety, may find that magnesium glycinate helps them. However, it should not be considered a miracle cure. Many things affect sleep, such as lifestyle, stress, diet, medical conditions, and the environment.
Magnesium glycinate may help with sleep when used with a full approach, but it is unlikely to solve all sleep problems on its own.
Taking too much magnesium, whether from supplements or a mix of supplements and food, can also make your stomach hurt or give you diarrhea. If you have kidney disease or take certain medications, consult your doctor before taking magnesium glycinate.
Putting Food Sources First
Experts often say that you should get magnesium from food sources before taking supplements. Adding more foods that are high in magnesium to your diet is a safe and effective way to improve your health and maybe even sleep better. You can find them in a lot of great places, such as:
- Fish such as salmon and halibut
- Nuts such as almonds and cashews
- Whole grains and legumes
- Leafy green vegetables such as spinach and Swiss chard
- Seeds like pumpkin seeds and others
If changing your diet isn't enough and you're thinking about taking a supplement, you should talk to a doctor first to make sure it's safe and good for your health.
The End
Most people can take magnesium glycinate without any problems. It could help some people fall asleep faster and stay asleep longer. People like it because it relaxes the muscles and nervous system and works gently on the digestive system. But it won't work for everyone, and it's not a one-size-fits-all solution.
Getting enough sleep, eating a balanced diet high in magnesium, and carefully using supplements with your doctor's help are still the best ways to stay healthy. For the best results in any health intervention, care should be tailored to each person, and their needs should be regularly checked.
