From the Research
Magnesium L-threonate is the most effective form of magnesium for improving sleep quality, as it has been shown to significantly improve deep sleep score, REM sleep score, and daytime functioning in adults with self-reported sleep problems. This is based on a recent study published in 2024, which found that MgT supplementation improved sleep quality and daily function in adults with self-assessed sleep problems 1. The study demonstrated that MgT maintained good sleep quality and daytime functioning, while the placebo group declined.
The mechanisms by which MgT improves sleep quality are not fully understood, but it is thought to be related to its ability to cross the blood-brain barrier and affect neuronal function. MgT has been shown to improve cognitive function, memory, and mood, which may also contribute to its sleep-promoting effects.
In terms of dosage, the study used 1g/day of MgT for 21 days, which was well-tolerated and effective in improving sleep quality. However, it is essential to consult with a healthcare provider before starting any supplement regimen, especially if you have any underlying medical conditions or are taking medications.
Other forms of magnesium, such as magnesium glycinate, have also been suggested to improve sleep quality, but the evidence is less robust compared to MgT. A study published in 2010 found that magnesium supplementation improved indicators of low magnesium status and inflammatory stress in adults with poor sleep quality, but the study used magnesium citrate, not MgT 2.
Overall, based on the most recent and highest-quality evidence, MgT is the recommended form of magnesium for improving sleep quality, due to its ability to improve deep sleep score, REM sleep score, and daytime functioning in adults with self-reported sleep problems.