Magnesium Glycinate for Sleep Deprivation

In a world full of constant struggles, the last thing we want to have is trouble falling asleep. Sleep is an essential part of everyday life, however, after a long day, it is not always possible to wind down and enjoy a good night's rest. Fortunately, we know that individuals are able to combat this through dietary supplementation with Magnesium.

Magnesium is a vital secondary macronutrient, which the body utilizes in over 300 reactions throughout various different processes. It boasts several benefits in areas such as:

Magnesium is found in many healthy foods such as leafy greens, however reaching the 300 – 400 mg/day recommendation is not always viable. The chelated form – Magnesium Glycinate can supplement this lack-of intake and is particularly advantageous when it comes to sleep.

This form is known to effectively help assist people reduce their time to fall asleep, create a better quality of sleep, and a longer duration of sleep as well. 

How it works

Sleep onset and during sleep

Magnesium works through acting on the GABA pathway, where the neurotransmitters known as GABA are responsible for slowing down the brain through blocking signals in the nervous system. Magnesium naturally modulates these GABA receptors, enhancing them to reduce neuron activity, allowing for the body to calm down and relax. It also leads to the production of GABA, which binds to the receptors to further maintain the body in a sleeping state.

As previously mentioned, this form of magnesium is different, in which there is a glycine molecule attached. Unlike the GABA pathway, the N-methyl-D-aspartate receptor (also known as the NMDA) pathway excites the body. Glycine binds to NMDA receptors to inhibit it, preventing overstimulation and assisting with sleep.

The next day

Now, you may be thinking that a potential drawback is that the body will continue to be sleepy the next day because the brain is still being signaled to be relax. However, once you wake up, your body will realise that time to sleep is over due to hormones such as cortisol allowing you to be ready for another productive day.

The right form of Magnesium

There are many available forms of magnesium, however, magnesium glycinate has a few reasons why the addition of glycine makes it considered to be better than others. Firstly, it has high bioavailability, meaning your body will absorb the magnesium easier resulting in higher magnesium levels (6). 

Secondly, many other forms will cause digestive issues, however, because of the nature of absorption, this is unlikely to happen with magnesium glycinate. Lastly, due interactions with glycine, your body will be more relaxed, and will be ready for a high quality sleep.  

Dosage

Not only does Magnesium have many advantages for the body, but also it is also easy for consumption. It is available in both tablet and powder form. The powder form can be mixed in with a drink allowing for a more pleasant experience.  

Final Thoughts

Sleep is crucial for living our lives to the fullest, and magnesium is a key nutrient that is important for various process in the body, in particular, to assist you in reaching the quality of sleep that you desire. 

Magnesium glycinate supplementation is an extremely effective method to increase magnesium intake and support your sleep and can be taken in different ways depending on your needs.Whether it be taken in a powder form with a drink before bed, or in tablet form, by keeping a consistent routine, you will be able to reap the maximum benefit.

Reference List

1. National Institutes for Health, n.d. Office of Dietary Supplements - Magnesium. [online] Ods.od.nih.gov. Available at: <https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%2C%20an%20abundant%20mineral%20in,such%20as%20antacids%20and%20laxatives>
2. Link, R. and Spritzler, F., 2022. 12 Magnesium Health Benefits. [online] Healthline. Available at: <https://www.healthline.com/nutrition/magnesium-benefits>
3. Cleveland Clinic (2022). Gamma-Aminobutyric Acid (GABA): What It Is, Function & Benefits. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba.
4. Chollet D, Franken P, Raffin Y, Malafosse A, Widmer J, Tafti M. Blood and brain magnesium in inbred mice and their correlation with sleep quality. Am J Physiol Regul Integr Comp Physiol. 2000;279:R2173–8.
5. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi: 10.1038/npp.2014.326. Epub 2014 Dec 23. PMID: 25533534; PMCID: PMC4397399.
6. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
7. Office of dietary supplements - magnesium (no date) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed: 12 July 2024).