Magnesium supplementation and sleep quality
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Magnesium Supplementation and Sleep Quality: Evidence from Clinical Trials and Reviews
Effects of Magnesium Supplementation on Sleep Quality in Adults
Recent clinical trials have shown that magnesium supplementation can significantly improve sleep quality in adults. In a double-blind, randomized, placebo-controlled study, adults who took 80 mg of Food-Grown® magnesium daily for eight weeks reported a 32% improvement in sleep quality compared to 16% in the placebo group. This group also experienced reduced stress levels, suggesting that magnesium may benefit both sleep and overall well-being . Another randomized crossover trial found that 1 g/day of magnesium supplementation for two weeks led to significant improvements in sleep quality, mood, sleep duration, deep sleep, and sleep efficiency compared to placebo, with no adverse events reported .
A study using magnesium-L-threonate (MgT), a form with high brain bioavailability, demonstrated that 1 g/day for 21 days improved deep and REM sleep, mood, energy, alertness, and daily productivity in adults with self-reported sleep problems . These findings suggest that magnesium supplementation, especially in bioavailable forms, may enhance both subjective and objective measures of sleep quality.
Magnesium and Sleep in Older Adults and Special Populations
Research focusing on older adults with insomnia has shown mixed but generally positive results. A systematic review and meta-analysis of randomized controlled trials found that magnesium supplementation reduced sleep onset latency by about 17 minutes compared to placebo, although improvements in total sleep time were not statistically significant. The quality of evidence was rated as low to very low, indicating a need for more robust studies . Another clinical trial in elderly insomniac participants found that 500 mg of magnesium daily for eight weeks significantly improved sleep quality and related hormonal markers without side effects .
In patients recovering from open-heart surgery, short-term magnesium supplementation (500 mg/day for five days) improved sleep quality and reduced anxiety and depression compared to standard care . These results suggest that magnesium may be particularly beneficial for sleep in older adults and those experiencing acute stress or illness.
Observational Studies and Systematic Reviews on Magnesium and Sleep
Large observational studies have found associations between higher magnesium intake and better sleep outcomes. For example, data from the CARDIA study showed that individuals with higher magnesium intake were less likely to experience short sleep duration and had borderline better sleep quality, especially among those without depressive disorders .
A systematic review of the literature found that observational studies generally support a link between magnesium status and sleep quality, including factors like sleep duration and daytime sleepiness. However, randomized controlled trials have produced inconsistent results, highlighting the need for larger and longer-term studies to clarify the relationship . Another meta-analysis of dietary supplements for sleep noted that while amino acids, vitamin D, and melatonin had clear benefits, the evidence for magnesium was promising but insufficient for firm conclusions, warranting further research .
Mechanisms and Additional Health Benefits
Some studies suggest that magnesium’s positive effects on sleep may be related to its role in reducing chronic inflammatory stress, as indicated by lower C-reactive protein levels in individuals with low magnesium status who received supplementation . Improvements in mood, stress, and anxiety observed in several trials may also contribute to better sleep quality 1239.
Conclusion
Overall, current research indicates that magnesium supplementation can improve sleep quality, particularly in adults with poor sleep, older adults, and those under stress. Benefits include reduced sleep onset latency, improved sleep duration and efficiency, and better mood and stress levels. However, the quality of evidence varies, and more large-scale, long-term randomized trials are needed to confirm these effects and determine optimal dosing strategies. Magnesium appears to be a safe, accessible option for those seeking to enhance sleep quality, but individual responses may vary.
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