Magnesium Bisglycinate for Sleep
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment
Getting adequate sleep is important for good health and optimal productivity. Lack of sleep may hamper overall bodily functions and eventually affect the quality of life. Magnesium glycinate is a dietary supplement and a relatively new recommendation for improving a variety of sleep issues. The most important role of magnesium bisglycinate for sleep is that it can stimulate melatonin and GABA productivity, making it a great mediator in sleep regulation.
In this article, we’ll explore the benefits of magnesium bisglycinate for sleep along with how to use it and possible side effects. So, let’s get started.
Table of contents
- What is magnesium bisglycinate?
- Benefits of magnesium bisglycinate for sleep
- How to use magnesium bisglycinate
- Precautions and side effects
- Final words
What is magnesium bisglycinate?
Magnesium bisglycinate, also known as magnesium glycinate, is the most effective and popular form of magnesium supplements. It’s a combination of magnesium and glycine. Glycine is a non-essential amino acid that has significant calming, relaxing, and sleep-inducing properties.
Glycine is absorbed very well in the GI tract (gastrointestinal tract) even in people with a sensitive stomach, which is why magnesium glycinate is considered the best absorbing form of magnesium.
Studies suggest magnesium glycinate is capable of promoting healthy sleep patterns and improving overall sleep quality including sleep duration, sleep efficiency, sleep cycle, and restfulness.
Benefits of magnesium bisglycinate for sleep
Magnesium bisglycinate is considered a natural sleep aid. It can play a big role in sleep regulation. It can help sleep better in many ways.
The human body needs magnesium to maintain many different bodily functions. It helps the body to keep stress levels in check by regulating the level of cortisol (stress hormone). As a result, the body feels more relaxed, which is vital for better and longer sleep.
Therefore, the deficiency of this nutrient in the human body may lead to various sleep issues such as insomnia, difficulty sleeping, and frequent wakeups.
Let’s have a look at some common factors to understand how magnesium bisglycinate helps sleep better.
Helps to control restless legs syndrome (RLS)
Restless legs syndrome is one of the most common sleep issues in which a person has an irresistible urge to move his or her legs at night or whenever he or she wants to sleep. This restlessness can prevent a person from falling asleep or make him or her wake up frequently in the middle of his or her sleep. Magnesium bisglycinate can help reduce symptoms of restless legs syndrome and help enhance restfulness in sleep.
An open pilot study published in the Sleep in 1998 concluded that magnesium treatment may be an effective alternative therapy for insomnia associated with mild to moderate RLS (restless legs syndrome) with or without symptoms of PMLS (periodic limb movements during sleep).
Helps alleviate depressive symptoms
A large number of people do not sleep well due to depression and its associated symptoms. Moreover, magnesium deficiencies through dietary means may lead to a wide range of mood and mental conditions such as irritability, agitation, confusion, anxiety, and hyperexcitability where these conditions may severely disrupt a person’s sleep and quality of life. Taking magnesium might help regulate the neurotransmitters in the brain that lead to depression and anxiety and help improve sleep issues.
A 2006 case report published in the Medical Hypotheses suggested that using 125 mg to 300 mg of magnesium bisglycinate or taurinate with every meal and bedtime showed rapid recovery from major depression cases. This study has also suggested that magnesium is usually helpful in the treatment and prevention of depression and associated mental issues that may cause sleeplessness and insomnia along with other symptoms.
Promotes digestive health
Indigestion is another major factor that may prevent a person from getting a night of good sleep. Excess acidity may lead to various feelings of discomfort including heartburn, chest congestion, and suffocation and all of these things may significantly interfere with a person’s regular sleep schedule.
Magnesium bisglycinate has the potential to neutralize excess stomach acids and relax the muscles of the GI (gastrointestinal) tract, making it effective to promote digestive health as well as solving related sleep problems.
How to use magnesium bisglycinate
Magnesium supplements are only recommended when your diet cannot meet its sufficient amount through magnesium-containing foods such as fresh vegetables, whole grains, and fruits. Magnesium bisglycinate is considered one the best absorbing forms of magnesium supplements.
Dosages of magnesium bisglycinate for sleep may vary from person to person depending on the specific sleep issues and their underlying factors. However, the most common dosages range from 100 mg to 400 mg per day. These doses can be taken throughout the day into several divided doses or before bed. But make sure you take this supplement at least two hours before sleeping.
If you are under medical supervision and taking medications, keep a gap of two to three hours between the magnesium bisglycinate and other medications, and of course, first consult with your healthcare provider prior to using any supplements.
Precautions and side effects
While magnesium is generally safe and supports digestive health, excess magnesium may cause various gastrointestinal problems such as diarrhea, abdominal pain, and stomach cramps.
An extremely high dose may cause magnesium toxicity and interrupt heart and kidney functions. Experts say do not exceed a dose of 400 mg per day. But there is nothing to worry about if taken within the recommended doses. It’s strongly recommended to ask a certified medical practitioner to determine whether you need magnesium bisglycinate for sleep.
Sleep deprivation not only affects a person’s health but also impacts the quality of life. Taking magnesium bisglycinate for sleep might be the best solution for the sleep issues you have ever tried. However, consult a certified natural medicine practitioner or healthcare provider to determine the best dose and safety for you.
Here you can see Vorst’s Magnesium Bisglycinate 200 mg Vegan Capsules.