From the Guidelines
Magnesium oxide (MgO) is the most studied and recommended form of magnesium for its beneficial effects on constipation-related symptoms, and a dosage of 500 mg/d to 1 g/d is often used in clinical practice for its potential benefits on sleep and overall health. When considering magnesium for sleep, it's essential to note that while MgO has been evaluated in clinical trials for constipation, its effects on sleep are not directly studied in the provided evidence 1. However, magnesium in general plays a crucial role in regulating neurotransmitters and melatonin, which are essential for sleep-wake cycles. Some key points to consider when choosing a magnesium supplement for sleep include:
- Bioavailability and minimal digestive side effects
- Potential laxative effects with certain forms like magnesium citrate
- Starting with a lower dose and gradually increasing as needed to avoid digestive discomfort
- Consistency in taking magnesium supplements to potentially correct deficiencies over time
- Consulting with a healthcare provider before starting magnesium supplementation, especially if taking other medications like antibiotics or blood pressure medications, to avoid potential interactions 1. Given the information available, magnesium oxide (MgO) at a dose of 500 mg/d to 1 g/d could be considered for its potential benefits on sleep and overall health, although it's crucial to weigh the potential benefits against the limitations and gaps in current research, particularly regarding its direct effects on sleep 1.
From the Research
Magnesium for Sleep
- The role of magnesium in sleep health has been studied, and results suggest an association between magnesium status and sleep quality 2.
- Observational studies have found a link between magnesium statuses and sleep quality, including daytime falling asleep, sleepiness, snoring, and sleep duration 2.
- However, randomized clinical trials have reported contradictory findings, and the association between magnesium supplementation and sleep disorders is uncertain 2.
Best Magnesium Compound for Sleep
- A study on the absorption profile of different magnesium compounds found that organic magnesium compounds have better absorption than inorganic compounds 3.
- Magnesium citrate and magnesium malate (organic acid-bounded compounds) and magnesium acetyl taurate and magnesium glycinate (amino acid-bounded compounds) were found to have different absorption profiles 3.
- Magnesium acetyl taurate was found to increase brain magnesium levels, while magnesium citrate increased muscle and brain magnesium levels in a dose-independent manner 3.
Dosage
- A study investigated the dose-dependent absorption profile of different magnesium compounds and found that dividing high doses of daily administered magnesium compounds did not sufficiently increase tissue magnesium levels 3.
- The study administered doses of 45,135, and 405 mg/70 kg elemental magnesium per orally to mice and found that brain magnesium levels were increased in all magnesium acetyl taurate administered subjects 3.
- However, the optimal dosage for magnesium supplementation for sleep is not clearly established, and further research is needed to determine the effective dose 2.