Magnesium Bisglycinate as the secret to better sleep
If you’ve been tossing and turning at night, you’re definitely not alone. Many people struggle to get quality sleep, and while there are countless supplements out there promising a good night’s rest, magnesium bisglycinate is one that’s gaining a lot of attention. But what makes it so special for sleep? Let’s dig in and find out.
First off, magnesium itself is an essential mineral that plays a role in over 300 biochemical reactions in the body. That includes things like muscle function, nerve signalling, and—most importantly for our topic—regulating the nervous system to help you relax. When you’re low on magnesium, you might notice more anxiety, muscle cramps, or even trouble falling asleep.
magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body
Now, not all magnesium supplements are created equal. Magnesium Bisglycinate is unique because it’s magnesium bound to glycine, an amino acid known for its calming effects. This combination makes it highly absorbable (your body can actually use it) and gentle on the stomach, unlike some other forms that might cause digestive upset.
So, how does it work? Here are a few ways:
- Calms the Nervous System: Magnesium helps regulate neurotransmitters that send signals throughout the brain and nervous system. This can help quiet a racing mind at bedtime.
- Supports Muscle Relaxation: Ever get restless legs or muscle cramps at night? Magnesium plays a key role in muscle relaxation, making it easier to physically unwind.
- Glycine’s Added Benefit: Glycine itself has been shown to promote deeper, more restful sleep, so pairing it with magnesium is a win-win.
- Reduces Stress and Anxiety: By helping control cortisol (the stress hormone), magnesium may help you feel calmer and more ready to drift off.
But don't take our word for it - here are some of the top peer reviewed articles backing up why we chose this specific sleep aid for Full Moon:
- 1. The Role of Magnesium in Sleep Health: A Systematic Review of Available LiteratureSummary: This 2023 systematic review analyzed both observational and interventional studies on magnesium and sleep. It found that higher magnesium status is associated with better sleep quality, though randomized controlled trials (RCTs) showed mixed results. The review calls for more well-designed RCTs, especially with specific forms like bisglycinate.Read on PubMed ↗
- 2. The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical TrialSummary: This RCT found that magnesium supplementation (500 mg daily) significantly improved sleep time, sleep efficiency, and reduced insomnia severity in elderly participants. It also improved objective markers like melatonin and cortisol.Read on PMC ↗
- 3. Association of Magnesium Intake with Sleep Duration and Sleep Quality: Findings from the CARDIA StudySummary: This large cohort study (n=3,964) found that higher magnesium intake was associated with better sleep quality and longer sleep duration in young adults, even after adjusting for confounders.Read on Oxford Academic ↗
- 4. Using Magnesium for Better Sleep (Sleep Foundation Review)Summary: This medically reviewed article summarizes the evidence for magnesium’s role in sleep, highlighting that magnesium glycinate is a preferred form due to its high absorption and calming effects. It references several peer-reviewed studies and expert opinions.Read on Sleep Foundation ↗
- 5. Does Magnesium Glycinate Really Help You Sleep Better? (WebMD, Medically Reviewed)Summary: While not a peer-reviewed study itself, this article is medically reviewed and discusses the evidence for magnesium glycinate’s calming effects and its use for sleep, referencing expert opinions and available research.Read on WebMD ↗
If you’re considering adding magnesium bisglycinate to your nightly routine, it’s always a good idea to check with your healthcare provider, especially if you’re on medication or have existing health conditions. But for many people, this supplement is a gentle, effective way to support better sleep—without the grogginess that can come with some other sleep aids.
Start your sleep journey today with Full Moon!