From the Research
Magnesium supplementation is likely useful in the treatment of mild insomnia, particularly in those with low magnesium status at baseline, as evidenced by the most recent and highest quality study 1. The use of magnesium for sleep disorders has been studied in various trials, with some showing improvement in sleep quality and duration.
- A systematic review of available literature found an association between magnesium status and sleep quality, although the evidence was limited by heterogeneity and small sample sizes 2.
- Another study found that oral magnesium supplementation improved sleep onset latency in older adults with insomnia, although the quality of evidence was low to very low 3.
- A longitudinal analysis of the CARDIA study found that magnesium intake was associated with better sleep quality and longer sleep duration, particularly in participants without depressive disorders 4.
- The most recent study, a systematic review published in 2024, found that supplemental magnesium is likely useful in the treatment of mild anxiety and insomnia, particularly in those with low magnesium status at baseline 1. It is essential to note that the dosages, formulations, and durations of magnesium interventions used in these studies differed, and larger, randomized clinical trials are needed to confirm efficacy and establish the most effective forms and dosages of magnesium for the treatment of insomnia.
- Magnesium works by regulating neurotransmitters that calm the nervous system and by binding to gamma-aminobutyric acid (GABA) receptors, which helps quiet nerve activity.
- It also regulates melatonin, the hormone that guides sleep-wake cycles.
- For best results, take magnesium supplements consistently about 1-2 hours before bedtime, and consider food sources rich in magnesium, such as dark leafy greens, nuts, seeds, and whole grains.
- While generally safe, high doses may cause digestive issues like diarrhea, and individuals taking medications or with kidney problems should consult with a healthcare provider before starting supplementation, as magnesium can interact with certain medications and may not be appropriate for everyone.