Magnesium Bisglycinate for Sleep Quality in Adults
Symptoms Studied
Difficulty falling asleep, poor sleep quality, non-restorative sleep, and daytime fatigue. Insomnia symptoms without underlying medical causes.
Research Hypothesis
Magnesium acts as a natural GABA agonist and NMDA antagonist, promoting relaxation. Glycine component may have additional calming effects on the nervous system.
Intervention Tested
Magnesium Bisglycinate (Glycinate)
250mg elemental magnesium daily (as magnesium bisglycinate/glycinate), taken in the evening
Study Results
Before Treatment
Healthy adults with self-reported poor sleep quality and insomnia symptoms as measured by ISI (Insomnia Severity Index).
After Treatment
Magnesium bisglycinate group showed significantly greater reduction in ISI scores compared to placebo (-3.9 vs -2.3, p=0.049). Sleep onset latency reduced by 17 minutes vs placebo in meta-analysis.
Timeline to Improvement
Improvements observed by week 4 of supplementation
Side Effects
Well-tolerated. Bisglycinate form has less laxative effect than other forms. Occasional mild GI symptoms.
Source
- Magnesium Bisglycinate for Sleep Quality in Adults
Gannon SC, et al. Nutrients. 2025;17(4):672
Conclusion
Magnesium bisglycinate supplementation produces modest but significant improvements in sleep quality and insomnia symptoms in adults reporting poor sleep.
Did this work for you?
Share your experience
Sign in to voteTry It Yourself
Create your own trial based on this study and share your results.
Replicate This TrialSimilar Trials
More trials for Insomnia coming soon.
Browse all Insomnia trials
Comments (0)