From the Research
Magnesium supplementation, specifically Magnesium-L-threonate, can significantly improve sleep quality, especially deep and REM sleep stages, as well as mood, energy, alertness, and daily activity and productivity, as evidenced by a recent randomized controlled trial 1.
Key Findings
- The study found that Magnesium-L-threonate supplementation improved sleep quality, daytime functioning, and mood in adults with self-reported sleep problems 1.
- The supplementation also increased deep sleep score, REM sleep score, and improved light sleep time, activity, and readiness parameters 1.
- Magnesium works by regulating neurotransmitters that calm the nervous system and by binding to gamma-aminobutyric acid (GABA) receptors, which helps quiet nerve activity 1.
Recommendations
- Consider taking 1g/day of Magnesium-L-threonate supplementation for 21 days to improve sleep quality and daytime functioning 1.
- Start with a lower dose and increase gradually if needed, as high doses may cause digestive issues like diarrhea.
- People with kidney disease should consult their doctor before taking magnesium supplements, as they may not be able to clear excess magnesium effectively.
Important Considerations
- While other studies have shown mixed results, the most recent and highest quality study suggests that Magnesium-L-threonate supplementation can be an effective treatment for improving sleep quality 1.
- Cognitive behavioral therapy (CBT) is also an effective treatment for insomnia, especially in patients with mental disorders and comorbid insomnia 2.
- A systematic review of available literature found an association between magnesium status and sleep quality, but the evidence is limited by the quality of the studies 3.