From the Research
Magnesium L-threonate is the most effective form of magnesium for improving sleep, as it has been shown to improve sleep quality, deep sleep, and REM sleep, as well as daytime functioning, in a randomized controlled trial. This is based on the most recent and highest quality study available, which found that magnesium L-threonate supplementation significantly improved sleep quality and daytime functioning in adults with self-reported sleep problems 1. The study found that magnesium L-threonate improved deep sleep score, REM sleep score, light sleep time, and activity and readiness parameters, and also improved mood, energy, and daytime productivity.
Other forms of magnesium, such as magnesium glycinate, may also be beneficial for sleep, but the evidence is not as strong as it is for magnesium L-threonate. Magnesium glycinate is well-tolerated by the digestive system and may help promote sleep by regulating neurotransmitters and maintaining healthy levels of GABA, a neurotransmitter that promotes relaxation 2. However, the most recent and highest quality study available suggests that magnesium L-threonate is the most effective form of magnesium for improving sleep.
When taking magnesium L-threonate for sleep, it is recommended to start with a lower dose and increase gradually to avoid digestive discomfort. A typical recommended dosage is 1g per day, taken about an hour before bedtime. It is also important to consult with a healthcare provider before starting any supplement, especially if you have kidney problems or take medications.
Some studies have also investigated the effects of combining magnesium with other supplements, such as melatonin, on sleep quality. One study found that a melatonin-magnesium supplement improved sleep quality in otherwise healthy individuals with sleep disturbances, but the final sleep quality scores still indicated poor sleep quality on average 3. Another study found that magnesium, tart cherry, and kiwifruits have shown promising impacts on sleep in limited articles, but more research is needed to confirm these findings 4.
In terms of the potential benefits and risks of taking magnesium L-threonate for sleep, the evidence suggests that it is generally safe and well-tolerated. However, as with any supplement, there is a risk of digestive discomfort, and individuals with kidney problems or those taking certain medications should consult with a healthcare provider before starting magnesium L-threonate.
Overall, the evidence suggests that magnesium L-threonate is the most effective form of magnesium for improving sleep, and it is recommended to take 1g per day, about an hour before bedtime, under the guidance of a healthcare provider.