Can Magnesium Glycinate Help You Sleep?

Research says, it's possible.

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Updated on June 16, 2023

Medically reviewed by

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Magnesium glycinate is a dietary supplement used to boost magnesium levels in the body. Magnesium helps to maintain bone health and several other functions.

Moreover, you may have heard that magnesium glycinate can act as a sleep aid. However, there's not a lot of scientific evidence to support this notion. Although some people have noted that it helps them achieve better sleep quality, this may not always be the case for everyone who takes it.

You can read on to learn more about this compound, how to get it and take it, its benefits, and how it affects your sleep.

What Is Magnesium Glycinate?

Magnesium glycinate is a supplement made from magnesium and an amino acid called glycine.

Why You Need Magnesium

Your body needs magnesium to regulate nerve and muscle function and keep your blood sugar and blood pressure at optimal levels. When your body doesn't have enough magnesium, you may experience nausea, fatigue, vomiting, and loss of appetite.

Benefits of Taking Magnesium Glycinate

Research shows that supplements to boost your magnesium levels may offer many benefits including:

Reducing the frequency of migraines
Lowering your blood pressure
Maintaining healthy bones
Boosting your mood
Improving your sleep

Do You Need a Prescription to Take Magnesium Glycinate?

No. You do not need a prescription for magnesium glycinate. You can find it in stores or online as a dietary supplement.

Your doctor may, however, recommend that you purchase magnesium glycinate if you have a magnesium deficiency.

Can Magnesium Glycinate Help You Sleep Better?

Research into how magnesium glycinate helps regulate your sleep is relatively new. While there has been some data to suggest magnesium supplements can help you relax and boost your mood, current research suggests that they may also help people with insomnia.

What the Research Says

In a 2012 study on how magnesium supplements could help improve insomnia symptoms in older adults, researchers found that magnesium supplements significantly improve certain subjective measures of insomnia including the quality and length of your sleep.

One way magnesium may help you sleep better is by regulating your gamma-aminobutyric acid (GABA) levels. GABA is an amino acid that plays a crucial role in sleep.

When you are about to go to bed, the amino acid helps to signal your brain to begin to wind down. It gradually slows your brain's activity, thus aiding in sleep. Magnesium helps your body to maintain healthy GABA levels.

What Else Can Magnesium Glycinate Help With?

Aside from helping you sleep, magnesium glycinate may also aid restless leg syndrome, stress, and anxiety.

Magnesium for Restless Leg Syndrome

Restless leg syndrome is a condition that affects the quality of your sleep. It causes unpleasant, uncomfortable sensations in the legs, along with a sudden urge to move them.

Symptoms commonly get worse at night, making falling and staying asleep difficult for people with the condition.

Research into treatments for restless leg syndrome is still ongoing, but some studies suggest that magnesium could reduce its symptoms, making for a better night's rest.

Magnesium for Stress and Anxiety

Getting a good night's sleep can be difficult when you are stressed or anxious. In a 2016 study to determine the effects of magnesium on stress and anxiety, researchers found that certain measures of stress benefited from taking magnesium.

Other Benefits of Magnesium Glycinate

Some of the established benefits of taking magnesium supplements include:

Prevents migraines: Low magnesium levels have been linked to frequent headaches and migraine episodes.
Promotes bone health: Your body requires magnesium to keep bones healthy and prevent conditions that affect bone health, such as osteoporosis.
Boosts cardiovascular health: Some research suggests that magnesium may help reduce the risk of stroke and other cardiovascular conditions.
Improves gut health: Magnesium may help regulate gut health. People with constipation and cramping have been shown to benefit from taking magnesium.

How Much Magnesium Should You Take?

Before taking magnesium or other supplements, you should consult your doctor to ensure that it won't interfere with any other medications you may be on.

According to the National Institute of Health, the recommended daily magnesium intake for an adult woman is between 310 to 320 milligrams (mg) and 400 to 420 mg for an adult man.

The Recommended Daily Magnesium Intake

Adult Women: Between 310 and 320 mg per day
Adult Men: Between 400 and 420 mg per day

Your body doesn't create magnesium naturally but needs it to optimize many processes. This is why eating magnesium-rich foods and potentially taking supplements to ensure you have healthy magnesium levels is crucial.

Magnesium naturally occurs in foods like brown rice, green leafy vegetables, cashew nuts, and almonds.

How to Take Magnesium Glycinate

It's may be recommended that you take magnesium along with a vitamin B12 to potentially boost the absorption of magnesium in your system.

What Happens When You Take Magnesium in Excess?

Like with many supplements taking magnesium in excess can lead to medical complications. This is why it's recommended you consult with your healthcare provider before taking any supplements.

Taking too much magnesium could result in symptoms such as nausea, vomiting, irregular heartbeat, cramping, and diarrhea.

How Long Does Magnesium Stay in Your Body?

The kidneys usually excrete magnesium via your urine. A magnesium supplement may stay in your body for about a period of 24 hours.

A Word From Verywell

It's crucial to ensure your body gets all the magnesium it needs for optimal functioning through your diet and sometimes through supplements. It's recommended to consult your doctor before you begin taking magnesium glycinate. Do not give magnesium to children before talking with a doctor.

10 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Cleveland Clinic. Does Magnesium Help You Sleep?
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Harvard School of Public Health. Magnesium.
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Marshall NS, Serinel Y, Killick R, et al. Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review. Sleep Med Rev. 2019;48:101218.
Wienecke E, Nolden C. Long-term HRV analysis shows stress reduction through magnesium intake. Fortschritte der Medizin. 2016;158(S6):12-16.
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By Toketemu Ohwovoriole
Toketemu has been multimedia storyteller for the last four years. Her expertise focuses primarily on mental wellness and women’s health topics.

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