Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
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.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
What Else Can Magnesium Glycinate Help With? Aside from helping you sleep, magnesium glycinate can also aid in treating restless leg syndrome, stress, and anxiety.
From muscle strength to metabolism, magnesium plays an important role. When it comes to relaxing for the evening, magnesium can help soothe and calm an agitated nervous system. Less stress leads to better sleep and a brain that works for you instead of against you.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
How long does it take for magnesium to reduce anxiety? In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
People who have kidney issues should consult a doctor before taking magnesium glycinate. Kidney problems can cause difficulties in excreting the excess magnesium.
Reduced symptoms of insomnia and anxiety: Magnesium Glycinate has been found to reduce symptoms of insomnia and anxiety, which are often major contributors to sleep issues. It works by promoting relaxation and calmness in the body, which can help individuals fall asleep more easily and stay asleep throughout the night.
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.
In general, magnesium seems to have minimal side effects, and taking low doses is unlikely to cause much harm. According to the Institute of Medicine, healthy adults can safely take up to 350 milligrams of supplemental magnesium daily. Anything at or below that level is unlikely to cause any adverse health effects.
“Magnesium may help regulate neurotransmitters that are directly related to sleep,” Dr. Umeda says. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body. (It's important to note that magnesium plays only a supporting role in their function.)
Potential magnesium glycinate side effects may include diarrhea, cramping and digestive upset. Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
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.
Can magnesium cause insomnia? Magnesium does not cause insomnia. A magnesium deficiency, however, can. As discussed above in this article, we recommend healthy doses of magnesium through diet or supplements to help combat insomnia.
Magnesium citrate is one of the most absorbable types of magnesium, and that's why we use it in our Natural Calm® supplements. The magnesium in Natural Calm® is sourced from deep in the sea, and we combine it with natural citric acid from sugar beets to create a powder that dissolves easily in liquid.
Magnesium oxide and magnesium glycinate are common supplements of magnesium. Magnesium oxide has more magnesium per unit volume while magnesium glycinate has less amount of magnesium per unit volume; however, magnesium glycinate is better absorbed by the body than magnesium oxide.