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Using magnesium glycinate to help with your sleep (insomnia).


Magnesium glycinate is a dietary supplement that combines magnesium and glycine, an amino acid that helps regulate your mood and sleep. Magnesium is an essential mineral that supports many functions in your body, including muscle and nerve activity, blood pressure and blood sugar control, bone health, and DNA synthesis. Magnesium also plays a role in regulating neurotransmitters, the chemical messengers that communicate between your brain and body. Some of these neurotransmitters are directly related to sleep, such as gamma-aminobutyric acid (GABA), which helps you relax and wind down before bedtime.


Many people do not get enough magnesium from their diet, especially if they eat processed foods, drink alcohol, or have certain medical conditions. A magnesium deficiency can cause symptoms such as fatigue, nausea, muscle cramps, and insomnia. Taking magnesium glycinate may help boost your magnesium levels and improve your sleep quality, as well as other benefits such as reducing migraines, lowering blood pressure, enhancing mood, and easing restless legs syndrome.


Several studies have shown that magnesium supplements can improve subjective measures of insomnia, such as the time it takes to fall asleep, the duration and quality of sleep, and daytime functioning. Magnesium glycinate may be particularly effective for sleep because it has high bioavailability, meaning it is well absorbed by your body, and it does not cause gastrointestinal side effects like some other forms of magnesium. Magnesium glycinate may also have a synergistic effect with glycine, which can increase serotonin levels, a hormone that influences your sleep cycle.


If you want to try magnesium glycinate for sleep, you can find it in stores or online as a dietary supplement. The recommended dosage is 200 milligrams per day, taken about 30 minutes before bedtime. You do not need a prescription for magnesium glycinate.   Magnesium glycinate is generally safe and well tolerated, but it may cause mild side effects such as drowsiness, headache, or diarrhea.


Magnesium glycinate is not a magic pill that will cure your insomnia, but it may help you get a better night's rest by supporting your body's natural sleep mechanisms. Along with taking magnesium glycinate, you should also practice good sleep hygiene habits, such as avoiding caffeine and alcohol in the evening, sticking to a regular sleep schedule, creating a comfortable and dark sleeping environment, and relaxing before bed. By combining these strategies, you may be able to enjoy the benefits of magnesium glycinate for sleep and wake up feeling refreshed and energized.


Complete Healthcare for Women - Obstetrics and Gynecology


Richard Lorenzo, D.O.

Kortney Jones ARNP

Kortney Jones, ARNP Kortney Jones, ARNP Kortney Jones is board certified by the American Academy of Nurse Practitioners. She provides ob-gyn services including birth control, pregnancy and prenatal care, and infertility as well as gynecological services such as women’s health and wellness, abnormal uterine bleeding, endometriosis, pellet hormone therapy, and menopause.

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