magnesium is arguably the most important mineral when it comes to sleep (and a bunch of other things). while magnesium glycinate is typically one of the best forms of magnesium for sleep, i’ve heard of many people starting to take a magnesium supplement and then report insomnia symptoms. summaryif magnesium glycinate causes sleep issues, switching to a different type of magnesium supplement can often work. it improves sleep quality in most, but there are going to be some people who experience more of a stimulating reaction to it than others (6, 7). and when it comes to platforms like amazon, it’s really easy to buy fake 5 star reviews. while there are no studies on magnesium supplements in particular, there are some on a related sleep supplement – melatonin.
instead, there could easily be other ingredients in a particular brand that could cause problems. supplements typically have up to a few hundred grams of elemental magnesium, and considering that some have more than is claimed on the label, it’s easy to see how you might accidentally go over the upper limit. it’s extremely difficult to get too much magnesium from just food, but when you add supplements on top of it, particularly ones that absorb well (e.g. it’s easy to consume too much and suffer health issues other than just sleep trouble. summaryone of the main reasons that supplements always come with a warning to only take with doctor supervision (even though they’re sold over the counter, which is silly), is because they can interact with each other and cause unexpected side effects. the best course of action for anyone having sleep issues while taking a magnesium glycinate supplement is to see a doctor, and likely get a blood test to check magnesium levels.
magnesium citrate is among the most popular forms of magnesium supplements (magnesium glycinate is a higher quality alternative). however, some people find that magnesium citrate makes their sleep worse. magnesium citrate has a similar bioavailability to magnesium glycinate, which is about 4 times higher than magnesium oxide (the cheapest kind) (2). however, despite this high bioavailability, magnesium citrate is known to cause stomach issues. it’s sometimes used medicinally as a laxative prior to surgery (3). taking too much magnesium citrate, especially for an extended time period can cause more serious side effects (weakness, mood changes, irregular heartbeat, and more). summarymagnesium citrate absorbs well, but is known to have a laxative effect when taken in significant amounts.
not only may your magnesium supplement not contain as much magnesium as it should, it may actually contain other substances that cause sleep issues. summarymany supplements have poor quality control and the nutritional claims on labels do not come close to matching the actual product. we touched on it a bit earlier, but having too much magnesium is likely to cause a variety of digestive issues, and can cause mood issues (which could affect sleep). now typically the symptoms are going to be really obvious, but in the rare case of mood changes alone, too much magnesium could cause depression and insomnia. magnesium supplements can interact with certain medications that someone might be taking and cause a wide variety of side effects. however, there are anecdotal reports of magnesium citrate actually causing insomnia. other potential solutions include taking the supplement early on in the day, taking less of it (or every other day), and trying a different form of magnesium for sleep improvement.
just as low magnesium levels can lead to health problems like insomnia, having too much magnesium is also a problem. the tolerable upper intake for people with a magnesium deficiency, taking a magnesium supplement like magnesium citrate will improve sleep. however, there are anecdotal it is probable that too much magnesium causes insomnia – and the reason is because it starts the body ‘detoxing’ and this causes all sorts, magnesium causing insomnia reddit, magnesium causing insomnia reddit, can magnesium citrate cause insomnia, how to remove excess magnesium from body, magnesium overdose treatment.
research shows that magnesium may help improve insomnia symptoms. in a study of elderly patients with insomnia, taking 500 mg of magnesium daily for eight weeks improved many subjective and objective measures of insomnia. the patients: fell asleep faster and slept longer. magnesium does not cause insomnia. a magnesium deficiency, however, can. as discussed above in this article, we recommend healthy doses of magnesium through diet or supplements to help combat insomnia. occasionally, a high dosage of magnesium from supplements or medications can cause mild symptoms of an overdose, including diarrhea, nausea, and stomach cramps. magnesium can activate the parasympathetic nervous system – which helps you calm down and relax. it activates this system by regulating not having enough of it interferes with sleep not having enough magnesium in your system can cause troubled sleep and even insomnia ( 10, magnesium opposite effect, magnesium glycinate gives me insomnia reddit, can too much magnesium hurt you, too much magnesium symptoms reddit, how much magnesium glycinate for sleep, which magnesium is best for sleep and anxiety, magnesium glycinate sleep reviews, how much magnesium per day, magnesium glycinate causing insomnia reddit, magnesium for sleep and anxiety.
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