From the Guidelines
Magnesium chews may help improve sleep quality for some people, particularly those with magnesium deficiency, by regulating neurotransmitters and binding to GABA receptors, but the evidence is limited and not directly related to sleep. The most recent study provided is from 2023 1, which discusses the use of magnesium in treating erythromelalgia, but does not directly address its effect on sleep. However, it does mention that magnesium can be administered in various forms, including liquid or dissolvable products, which may be better tolerated than pills. Other studies provided, such as 1, 1, 1, 1, and 1, focus on the management of chronic insomnia disorder in adults, but do not specifically discuss the use of magnesium chews for sleep. Given the limited evidence, it is recommended to start with a lower dose of magnesium (around 200mg) and increase gradually if needed, while also considering other established treatments for insomnia, such as cognitive behavioral therapy for insomnia (CBT-I) and pharmacologic therapy. It is also important to consult a healthcare provider before taking magnesium supplements, especially for those with kidney problems or taking medications that may interact with magnesium. Some key points to consider when using magnesium for sleep include:
- Magnesium glycinate, citrate, and threonate are common forms used for sleep support
- Typical doses range from 200-400mg taken about an hour before bedtime
- Magnesium can cause digestive issues like diarrhea at higher doses
- Results may vary based on individual magnesium levels and sleep issues
- Other treatments for insomnia, such as CBT-I and pharmacologic therapy, may be more effective and should be considered in conjunction with or instead of magnesium supplements.
From the Research
Magnesium Chews and Sleep
- Magnesium is one of the dietary supplements commonly used to improve sleep quality, with some studies suggesting a potential impact on sleep patterns 2, 3.
- A systematic review of available literature found an association between magnesium status and sleep quality, but randomized clinical trials reported contradictory findings 3.
- Another systematic review and meta-analysis found that amino acids, vitamin D, and melatonin supplements were significantly beneficial in improving sleep quality, but the evidence for magnesium supplementation was limited 4.
Studies on Magnesium Supplementation
- A study on the effects of magnesium-melatonin-vitamin B complex supplementation in the treatment of insomnia found a significant improvement in sleep quality after 3 months of supplementation 5.
- A systematic review and meta-analysis of oral magnesium supplementation for insomnia in older adults found that magnesium supplementation was associated with a reduction in sleep onset latency time, but the quality of evidence was low to very low 6.
Key Findings
- The current evidence on the effectiveness of magnesium chews for sleep is limited and inconsistent 2, 3, 4.
- Some studies suggest that magnesium supplementation may have a beneficial effect on sleep quality, but more research is needed to confirm these findings 5, 6.
- The quality of evidence for magnesium supplementation and sleep is generally low to very low, making it difficult to make well-informed recommendations 3, 6.