From the Research
Magnesium preparation is effective for improving sleep quality, particularly in individuals with magnesium deficiency, as evidenced by the most recent and highest quality study. The study published in 2024 1 found that magnesium L-threonate supplementation improved sleep quality and daytime functioning in adults with self-reported sleep problems. This study used a randomized controlled trial design and found significant improvements in deep sleep score, REM sleep score, and other sleep parameters.
The recommended dose of magnesium supplementation for sleep improvement is typically in the range of 200-400mg daily, taken 1-2 hours before bedtime. Magnesium glycinate, citrate, and threonate are generally well-tolerated forms of magnesium. The mechanism of magnesium's effect on sleep involves its ability to bind to GABA receptors in the brain, which helps quiet neural activity, and its regulation of melatonin, the hormone that controls sleep-wake cycles.
Some key points to consider when using magnesium supplements for sleep improvement include:
- Increasing dietary magnesium through foods like leafy greens, nuts, seeds, and whole grains before starting supplementation
- Consulting a healthcare provider before taking magnesium supplements, especially for individuals with kidney disease
- Being aware of potential side effects, primarily digestive issues at higher doses
Overall, the evidence suggests that magnesium supplementation can be a useful adjunct for improving sleep quality, particularly in individuals with magnesium deficiency. However, it is essential to consult with a healthcare provider before starting any new supplement regimen.