Magnesium and sleep disturbances
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Magnesium Intake and Sleep Disturbances: Population and Observational Studies
Several large-scale studies have found a link between magnesium intake and sleep quality. Higher dietary magnesium intake is associated with a lower likelihood of daytime falling asleep in women, though not in men, and does not appear to affect daytime sleepiness or snoring in either gender . Observational studies consistently suggest that low magnesium status is related to poorer sleep quality, including issues like daytime sleepiness and shorter sleep duration . Additionally, a study using data from the U.S. NHANES survey found that a higher magnesium depletion score (MDS), which indicates lower magnesium status, is associated with more sleep troubles and sleep disorders, especially sleep apnea. This association is stronger in middle-aged, male, obese, and depressed individuals, and those with low magnesium intake . Another study found that lower daily magnesium intake is linked to self-reported short sleep duration, but not necessarily to self-reported sleep disorders .
Magnesium Supplementation and Sleep Quality: Clinical Trials and Meta-Analyses
Randomized controlled trials (RCTs) and meta-analyses provide mixed but generally positive evidence for magnesium supplementation improving sleep. Several RCTs in older adults show that magnesium supplementation can reduce the time it takes to fall asleep (sleep onset latency) and may slightly increase total sleep time, though the overall quality of evidence is low to very low . Another clinical trial in elderly participants found that magnesium supplementation significantly improved sleep quality, as well as related biomarkers like melatonin and cortisol, without side effects . In healthy adults, magnesium supplementation has been shown to significantly improve sleep quality, increase sleep duration, and reduce stress compared to placebo .
Magnesium and Specific Sleep Disorders
Magnesium supplementation may also help with specific sleep disorders. In a small open-label study, oral magnesium therapy reduced periodic limb movements during sleep (PLMS) and improved sleep efficiency in patients with PLMS-related insomnia or mild-to-moderate restless legs syndrome (RLS) . However, larger and more rigorous studies are needed to confirm these findings.
Magnesium L-Threonate and Sleep Architecture
A recent randomized controlled trial found that magnesium L-threonate, a form of magnesium with high brain bioavailability, improved both subjective and objective measures of sleep quality in adults with self-reported sleep problems. This included improvements in deep and REM sleep stages, mood, energy, and daytime functioning, with no safety concerns reported .
Systematic Reviews and the Need for Further Research
Systematic reviews highlight that while observational studies support a link between magnesium status and better sleep quality, RCTs show inconsistent results. The evidence suggests potential benefits, but more well-designed, long-term clinical trials are needed to clarify the relationship between magnesium supplementation and sleep health 58.
Conclusion
Overall, current research suggests that adequate magnesium intake and supplementation may help improve sleep quality, reduce sleep onset latency, and support better daytime functioning, especially in certain populations such as older adults and those with low magnesium status. However, the strength of evidence varies, and more high-quality studies are needed to confirm these benefits and determine optimal dosing and forms of magnesium for sleep disturbances.
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