Magnesium threonate for sleep
Pro Research Analysisby 
Searched over 200M research papers
The Impact of Magnesium Threonate on Sleep Quality
Introduction to Magnesium Threonate and Sleep
Magnesium threonate, a form of magnesium supplement, has garnered attention for its potential benefits on sleep quality. This article synthesizes findings from various studies to evaluate the effectiveness of magnesium threonate in improving sleep, particularly in older adults.
Magnesium Supplementation and Sleep Quality in Older Adults
Systematic Review and Meta-Analysis Findings
A systematic review and meta-analysis assessed the impact of oral magnesium supplementation on sleep in older adults with insomnia. The analysis included three randomized control trials (RCTs) involving 151 participants. The results indicated that magnesium supplementation reduced sleep onset latency by approximately 17.36 minutes compared to placebo, although the improvement in total sleep time was not statistically significant. Despite these findings, the studies were noted to have a moderate-to-high risk of bias, and the quality of evidence was low to very low1.
Neuroendocrine Effects and Sleep Architecture
Another study focused on the elderly population (ages 60-80) and examined the effects of magnesium on sleep-related neuroendocrine functions. The double-blind, randomized, placebo-controlled crossover study found that magnesium supplementation significantly increased slow-wave sleep and enhanced delta and sigma spectral power in the sleep EEG. Additionally, the study observed lower cortisol levels and higher renin and aldosterone levels during the night, suggesting that magnesium may counteract some age-related changes in sleep architecture and neuroendocrine function2.
Magnesium Threonate and Cognitive Function
Cognitive Benefits in Healthy Adults
Magnesium L-threonate (Magtein®) has been shown to effectively raise magnesium levels in the brain and neurons. A double-blind, placebo-controlled study involving 109 healthy Chinese adults demonstrated that supplementation with Magtein® significantly improved memory and cognitive functions. While this study did not directly measure sleep outcomes, the cognitive benefits observed suggest potential indirect improvements in sleep quality, as better cognitive function is often associated with improved sleep4.
Magnesium Threonate and Pain Management
Post-Mastectomy Pain and Sleep Quality
A study investigating the effects of magnesium L-threonate on persistent pain after breast cancer surgery found no significant differences in pain relief, mood, sleep disorder, or cognitive function between the magnesium-treated group and the placebo group. This suggests that while magnesium L-threonate may have cognitive benefits, its impact on sleep quality in the context of pain management remains inconclusive3.
Conclusion
The current body of research indicates that magnesium supplementation, including magnesium threonate, may have some benefits for sleep quality, particularly in older adults. However, the evidence is mixed and often of low quality. While magnesium threonate shows promise in improving cognitive function, its direct effects on sleep require further investigation. Future studies with more rigorous designs are needed to provide clearer recommendations for the use of magnesium threonate as a sleep aid.
Sources and full results
Most relevant research papers on this topic
Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis
Oral magnesium supplementation may improve sleep onset latency time in older adults with insomnia, but the quality of evidence is substandard for making well-informed recommendations.
Meta-Analysis
Rigorous JournalShould we use oral magnesium supplementation to improve sleep in the elderly
Oral magnesium supplementation may improve slow-wave sleep and nocturnal hormones in elderly individuals, but does not significantly change total sleep time or wake time.
RCTA Randomized, Double-Blind, Placebo-Controlled Trial to Evaluate the Therapeutic Effect of Magnesium-L-Threonate Supplementation for Persistent Pain After Breast Cancer Surgery
Magnesium-L-threonate supplementation did not effectively prevent persistent pain in breast cancer survivors or provide sufficient pain relief over placebo.
RCTA Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Magtein®PS, a magnesium L-threonate-based formula with vitamins C and D, significantly improves memory and cognition in healthy Chinese adults aged 18-65 years.
RCT
Very Rigorous JournalMagnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up
Higher dietary magnesium intake may reduce the likelihood of daytime falling asleep in women, but not in men.
Observational StudyVery Rigorous JournalTherapeutic Effect of Magnesium Supplementation in Improving Quality of Life among Elderly Insomniac Participants
Magnesium supplementation significantly improves insomnia and sleep quality in elderly individuals without showing side effects.
RCTAssociation of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.
Magnesium intake is associated with better sleep quality and less short sleep duration in this longitudinal study.
Observational StudyVery Rigorous JournalThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Magnesium supplementation improves insomnia symptoms in elderly individuals, reducing insomnia severity and promoting better sleep quality.
RCTVery Rigorous Journal
Highly CitedOral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis
Oral magnesium supplementation shows weak evidence supporting improved sleep parameters in older adults with insomnia, but it is inexpensive and widely available.
Meta-AnalysisA randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps
Magnesium oxide monohydrate (MOMH) effectively reduces nocturnal leg cramp episodes and improves sleep quality, making it a safe and well-tolerated treatment option.
RCTVery Rigorous Journal