Trouble Sleeping? Magnesium Glycinate May Help

Consistently getting a good night’s sleep is one of the best things you can do for your overall health. But sometimes, it can be difficult to catch the ZZZs you want. When you’re having trouble sleeping, it’s more than just frustrating — it can potentially impact your health. But the good news is, magnesium glycinate may help.

Keep reading to learn more about magnesium glycinate, including what it is, how it may help you sleep, side effects of taking it and who would benefit most.

What You Need to Know About Magnesium

Magnesium is a mineral that’s naturally found in the body and is a cofactor (a helper molecule enzymes need to work properly) in more than 300 enzyme systems. Magnesium helps to regulate protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation and supports a healthy immune system and strong bones. Our bodies don’t produce magnesium, so the main way we get this necessary mineral is through food. Foods naturally high in magnesium include:

• Beans and legumes (lentils and chickpeas)
• Dairy products (milk, cheese and yogurt)
• Dark leafy greens (kale, spinach and Swiss chard)
• Fruits (avocados, bananas and dried apricots)
• Grains (brown rice, quinoa and oats)
• Nuts and seeds (almonds, cashews and pumpkin seeds)
• Vegetables (potatoes, broccoli and peas)

Outside of your diet, you can get magnesium through supplements. But it’s important to note that there are various forms of magnesium available, including magnesium glycinate, magnesium citrate and many others. To support better sleep, magnesium glycinate is a better choice.

Can Magnesium Glycinate Help You Sleep?

Research tells us that magnesium helps to boost our overall health in many ways. But what are the benefits of magnesium glycinate, and how can it help you sleep?

Calming Your Nervous System

One of magnesium glycinate’s primary roles is to help regulate the balance of neurotransmitters. Neurotransmitters can either work as stimulants or depressants. So, if you struggle with racing thoughts at night, magnesium can help your body find a balance between these two effects, allowing you to drift off to sleep more easily. Magnesium does this by binding to and activating gamma-aminobutyric acid (GABA) receptors. When GABA levels are increased, it helps to slow down your brain and promote relaxation.

Regulating Melatonin

Magnesium also plays a role in the production of melatonin, which is often referred to as the sleep hormone. Magnesium helps support specific enzymes that convert serotonin to melatonin and decreases other hormones like cortisol.

Helping With Restless Leg Syndrome

Restless leg syndrome (RLS) is a neurological condition characterized by a strong urge to move your legs, particularly when at rest, and is often accompanied by pain and other uncomfortable sensations. Magnesium also helps to regulate calcium. If calcium levels are too high, it can activate nerves in the muscles and cause contractions. Since magnesium helps regulate calcium, it may help alleviate symptoms of RLS.

Magnesium can also help you fall asleep more easily, improve your quality of sleep and reduce sleepiness throughout the day.

Side Effects of Taking Magnesium Glycinate Supplements

The good news is that magnesium is safe for most people. But it’s possible to experience side effects, especially if taken in large quantities. Possible side effects of taking magnesium supplements include:

• Diarrhea
• Drowsiness
• Low blood pressure
• Muscle weakness
• Nausea
• Stomach cramping

If you or a loved one is experiencing any of these symptoms while taking magnesium supplements, stop taking them and consult your primary care provider (PCP) for further guidance.

Who Benefits Most From Taking Magnesium?

Certain individuals may find a greater benefit from taking magnesium supplements. These people include:

• Older adults
• People with alcohol use disorder
• People with anxiety or depression
• People with insomnia
• Those with gastrointestinal disorders
• Those with Type 2 diabetes
• Those who are magnesium-deficient

Before starting any new supplement, talk to your PCP to ensure it’s safe for you and your health goals.

Helping You Feel Your Best

At AdventHealth, we’re dedicated to caring for all of you, in body, mind and spirit. If you’re having trouble falling or staying asleep, magnesium may be a good option for you. Talk to your PCP about your best next steps, or visit us here if you don’t have a PCP. You deserve to feel whole.