Magnesium Glycinate vs ZMA for sleep
Short answer: For sleep, users rate them about the same: 83% report improvement with Magnesium Glycinate (668 reports) and 87% with ZMA (116 reports).
Magnesium Glycinate has 82 meta-analyses and 210 randomized trials on PubMed; ZMA has 3 and 1.
Based on 1,693 reports about Magnesium Glycinate and 321 about ZMA. Not medical advice.
| Magnesium Glycinate Supplement | ZMA Supplement | |
|---|---|---|
| Users say it helped | 68%helped965 reports · high confidence | 64%helped151 reports · high confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | BResearch: Moderate |
| Meta-analyses / RCTs | 82 / 210 | 3 / 1 |
| Mainly used for | ||
| Sleep % reporting improvement | 83% (668) | 87% (116) |
| Anxiety % reporting improvement | 81% (336) | 100% (2) |
| Mood % reporting improvement | 74% (103) | 57% (7) |
| Energy % reporting improvement | 66% (56) | 55% (11) |
| Focus % reporting improvement | 69% (54) | — |
| Common side effects | drowsiness, fatigue, vivid dreams, brain fog | vivid dreams, drowsiness, stomach issues, depression |
| Typical dose reported | 200 mg / occasionally | 30 mg zinc, 450 mg magnesium, 10.5 mg B6 / nightly |
This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. However, given that oral magnesium is very cheap and widely available, RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.
BMC Complement Med Ther, 2021 ↗“The brain fog started lifting. The constant low-grade anxiety that I had accepted as "normal" started to ease.”
IOI improved the adequacy of the procedure and led to a better postoperative appearance, especially for patients with variable ZMA fractures. Furthermore, the use of IOI avoided the risk of secondary surgery. In future studies, researchers should standardize the scale and outcomes to facilitate the intuitive evaluation of reduction adequacy.
J Oral Maxillofac Surg, 2023 ↗“The only thing that is affordable and has seemed to help me is ZMA. I only have the anecdote that ZMA seemed to improve sex drive, sleep, dreams, erectile quality when I first t began taking it at age 18.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate