From the Guidelines
Magnesium glycinate is the most recommended magnesium supplement for aiding with somnolence (sleep) due to its calming properties and ability to regulate neurotransmitters and melatonin levels. This form of magnesium combines with the amino acid glycine, which has a calming effect on the nervous system, making it beneficial for sleep [@1@]. Although the provided evidence does not directly discuss the use of magnesium supplements for sleep, the general properties of magnesium and its effects on the body can be applied to this context.
Key Considerations for Magnesium Supplementation
- A typical dose of magnesium glycinate for sleep ranges from 200-400mg of elemental magnesium taken about an hour before bedtime.
- Magnesium helps promote sleep by regulating neurotransmitters that calm the nervous system and by binding to gamma-aminobutyric acid (GABA) receptors in the brain, which reduces nerve activity.
- It also helps regulate melatonin, the hormone responsible for sleep-wake cycles.
- Other forms like magnesium citrate can also help with sleep but may cause digestive issues in some people.
Important Precautions
- When starting a magnesium supplement, it's best to begin with a lower dose and gradually increase to avoid potential side effects like loose stools.
- For optimal absorption, take magnesium with food.
- Be aware that magnesium may interact with certain medications, including antibiotics and diuretics, so consult with a healthcare provider before beginning supplementation, especially if you have kidney problems or take other medications [@2@, @3@].
From the Research
Magnesium Supplements and Somnolence
- Magnesium-L-threonate has been shown to improve sleep quality and daytime functioning in adults with self-reported sleep problems 1.
- Magnesium supplementation has been found to improve indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep 2.
- A systematic review of available literature suggests an association between magnesium status and sleep quality, although randomized clinical trials have reported contradictory findings 3.
- A combination of melatonin, magnesium, and zinc has been found to improve primary insomnia in long-term care facility residents 4.
- However, zinc monomethionine aspartate and magnesium aspartate (ZMA) supplementation has been found to have no beneficial effect on sleep or next-day morning performance in recreationally trained males 5.
Types of Magnesium Supplements
- Magnesium-L-threonate (MgT) has been shown to be effective in improving sleep quality and daytime functioning 1.
- Magnesium citrate has been used in studies to improve indicators of low magnesium status and inflammatory stress in adults with poor quality sleep 2.
- A combination of magnesium with other nutrients such as melatonin and zinc has also been found to be effective in improving sleep quality 4.