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Exploring Alternatives to Magnesium Glycinate for Improved Sleep Quality

A user discusses experiencing insomnia from magnesium glycinate. The assistant suggests supplements like L-theanine, melatonin, and valerian root for better sleep, with references to scientific studies supporting their efficacy.

  • Magnesium Glycinate alternative to sleep?

    I have tried two different brands Of Glycinate and both give me insomnia.

  • If magnesium glycinate isn't working for you and is causing insomnia, there are a few alternative supplements that have been researched for their potential benefits in improving sleep quality:

    1. L-Theanine: Found naturally in tea leaves, L-theanine is known to promote relaxation without causing drowsiness. It works by enhancing GABA levels and increasing the expression of dopamine and serotonin in the brain. L-theanine has been shown to help improve sleep quality through anxiolysis rather than sedation1.

    2. Melatonin: This is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplementing with melatonin can help improve sleep quality and reduce the time needed to fall asleep. It is particularly helpful for people with sleep disorders stemming from disturbed sleep-wake cycles2.

    3. Magnesium combined with Melatonin and Vitamin B: A combination of magnesium, melatonin, and vitamin B6 and B12 has been shown to help with insomnia symptoms. This combination can improve both the quality and duration of sleep. A study found significant improvements in sleep quality for individuals taking this combination compared to a control group3.

    4. GABA (Gamma-Aminobutyric Acid): GABA is a neurotransmitter in the brain that inhibits the activity of neurons, leading to a calming effect. GABA supplements have been shown to help relax the nervous system, reduce anxiety, and improve sleep quality4.

    5. Valerian Root: This herbal supplement is often used to treat sleep disorders such as insomnia. It works by increasing the levels of GABA in the brain, which can help reduce the time needed to fall asleep and improve sleep quality5.

    If you would like to search for products containing any specific supplements mentioned above, please let me know!

    Footnotes

    1. Dasdelen, M. F. "A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity." PMC, 2022. ↩

    2. Djokic, G., et al. "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia." PMC, 2019. ↩

    3. Djokic, G., et al. "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia." PMC, 2019. ↩

    4. Mah, J. "Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis." PubMed, 2021. ↩

    5. Guadagna, S. "Plant Extracts for Sleep Disturbances: A Systematic Review." PMC, 2021. ↩

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