Magnesium and Sleep Quality: A Systematic Review
Mah J, Pitre T
BMC Complementary Medicine and Therapies • September 2022
Plain Language Summary
This review of clinical studies found that magnesium supplements can improve sleep quality, especially in older adults. Taking 320-500mg daily helped people fall asleep faster and improved overall sleep quality scores. Magnesium glycinate and citrate appear to be the best forms for sleep. This may be because magnesium helps calm the nervous system and regulates sleep-related neurotransmitters.
Key Findings
- 1Magnesium supplementation significantly improved sleep quality scores
- 2Benefits most pronounced in older adults (>65 years)
- 3Sleep onset latency (time to fall asleep) reduced
- 4Doses of 320-500mg showed consistent benefits
- 5Glycinate and citrate forms appeared most effective for sleep
Abstract
This systematic review examined randomized controlled trials investigating the effect of magnesium supplementation on subjective sleep outcomes. The review included studies using validated sleep quality instruments like the Pittsburgh Sleep Quality Index (PSQI).
Study Limitations
- Most studies had small sample sizes
- Subjective sleep measures used
- Limited studies with objective sleep measurement (polysomnography)
- Heterogeneous populations