How Magnesium Helps You Sleep

Sleep problems are frustratingly common in Americans.

One in three adults gets less regular quality sleep than the recommended amount.¹

If this sounds familiar, magnesium might help.

This essential mineral supports relaxation, enhances sleep quality and duration,^2-4 and promotes more restorative sleep^5,6 and daytime performance.^2,7

In a clinical study, elderly adults with insomnia taking 500 mg of elemental magnesium reported increased overall sleep time and sleep efficiency (the percentage of time spent asleep while in bed) and decreased time to fall asleep and insomnia severity.²

In another clinical study, adults with sleep problems who took 1,000 mg of magnesium-L-threonate had better sleep quality than those taking a placebo, and reported improved energy, mood, mental alertness, and daytime productivity.

Other forms of magnesium may work similarly.

The Importance of Sleep

Getting enough high-quality sleep is essential for maintaining overall health and well-being.

Chronic sleep deprivation doesn’t just leave people feeling fatigued, it’s also linked to a higher risk of serious health issues. Regular sleep duration of less than six hours has been associated with:

• Cognitive decline,⁸
• Increased risk of falls in the elderly,⁹
• Chronic diseases including type 2 diabetes, high blood pressure, and cardiovascular disease,^3,8
• Depression and anxiety,⁹ and
• Overall mortality.⁸

In an observational study of community-dwelling older adults followed for nine years, elderly men experiencing both insomnia and daytime sleepiness had up to a three times greater risk of death from any cause, compared to those without these symptoms.¹⁰

Insomnia is characterized by persistent problems with sleep. This may include difficulty falling asleep, difficulty staying asleep, or early awakening.

Age-related sleep changes can also harm sleep quality, with reductions in deep sleep and REM sleep.¹¹

Magnesium and Healthy Sleep

Magnesium is an essential nutrient that is required for the healthy functioning of neurons in the brain and hundreds of enzymes in the body.¹²

In animals, magnesium has been shown to play a role in cellular timekeeping.¹³

In the brain, magnesium is essential for maintaining a healthy balance of excitatory and inhibitory neurotransmission.

It acts as a natural inhibitor of NMDA channels, one of the most abundant excitatory receptors in the nervous system. And it boosts the activity of the neurotransmitter GABA, the most abundant relaxation-associated hormones in the brain.⁴

Together, these effects may help reduce anxiety and promote a feeling of calm, which may help support sleep.

More Magnesium, Better Sleep

Magnesium deficiency can negatively impact sleep, especially in older adults. It may lead to disorganized sleep patterns and disrupted sleep-wake cycles.¹⁴ Chronic insomnia, in turn, may affect mood and contribute to depression and anxiety.^15,16

One possible explanation is that magnesium deficiency negatively affects hormones that regulate sleep. For example, studies in rodents show that low magnesium levels decrease melatonin—a "sleep hormone"³ and increase secretion of cortisol, the "stress hormone."¹⁶

These changes can have a drastic negative impact on sleep.

In an observational study of nearly 4,000 adults, those with the greatest intake of magnesium had better sleep quality and were more likely to sleep at least seven hours a night compared to those with the lowest intake.³

A systematic review of multiple human studies found that low magnesium levels are associated with increased rates of daytime drowsiness, snoring, and shorter sleep duration.⁴

In older adults, magnesium supplementation helps improve sleep quality and helps regulate sleep-related hormones by increasing melatonin and reducing cortisol levels.²

What Clinical Studies Show

The majority of older adults have lower than the recommended daily intake of magnesium.^17,18

The benefits of magnesium have been shown in additional clinical trials.

In one clinical trial, elderly adults with insomnia took either 500 mg of elemental magnesium in the form of magnesium oxide or a placebo daily for eight weeks. Those taking magnesium had the following results:2

• Higher melatonin levels,
• Lower cortisol levels,
• Increased overall sleep time,
• Improved sleep efficiency,
• Reduced time to fall asleep, and
• Lower insomnia severity index score.

In this randomized controlled trial of 43 older adults with sleep difficulties, participants who took 500 mg of elemental magnesium daily (administered as two doses of magnesium oxide) for eight weeks, showed increased blood melatonin levels, reduced cortisol concentrations, and also reported improvements in total sleep time, sleep efficiency, and sleep onset latency.²

A recent study assessed magnesium-L-threonate intake in 80 adults aged between 35 to 55 years with self-assessed sleep problems.^5,6 This form of magnesium has been shown to effectively deliver magnesium into the brain.¹⁹

In the clinical trial, subjects received either 1,000 mg of magnesium-L-threonate (providing 72 mg of elemental magnesium) or a placebo daily for 21 days. At the end of the study, compared to the placebo, those receiving magnesium showed improved sleep quality, including more time spent in restorative deep and REM sleep and less time in light sleep.⁵

What You Need To Know

A Better Night’s Sleep with Magnesium

• Getting enough high-quality sleep is essential to health and quality of life.
• Sleep problems like insomnia are common, affecting up to 50% of older adults.
• The mineral magnesium plays a critical role in sleep regulation, maintaining healthy levels of hormones that impact sleep such as melatonin and cortisol.
• In clinical trials, magnesium intake increased sleep time, reduced the time it takes to fall asleep, decreased insomnia severity, and improved energy, mood, mental alertness, and daytime productivity.

Those taking magnesium also reported improved energy, mood, mental alertness, and daytime productivity.

In another study focusing on patients recovering from open-heart surgery, those receiving 500 mg of magnesium oxide daily had improved sleep quality and lower levels of anxiety and depression, compared to patients receiving standard care without magnesium.²⁰

Summary

Sleep problems like insomnia are very common in adults.

Magnesium is critical to healthy sleep, helping to regulate sleep-wake cycles and balance hormones that affect sleep like melatonin and cortisol.

In clinical trials, magnesium intake improved sleep quantity and quality, leading to more energy and alertness during the day.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

Forms of Magnesium

Life Extension has long emphasized to its readers the importance of this key mineral. While all forms of magnesium are absorbed well, maintaining healthy blood levels depends on consistent intake rather than relying on a single form. The goal should be to ensure daily replenishment through both diet and supplementation.

Magnesium supplements are available in various forms, each offering distinct properties. When selecting a magnesium supplement, the choice depends on individual preference, tolerance, cost, quality brand, and health goals. Oral magnesium comes in a variety of different formulations which are commonly included but are not limited to:

• Magnesium glycinate is a well absorbed form of magnesium to support whole- body health.²¹ It combines magnesium with the amino acid glycine.²² Individuals who tend to experience occasional gastrointestinal discomforts when using magnesium supplements prefer magnesium glycinate over others.
• Magnesium citrate is another well absorbed form of magnesium.²³ This affordable form is also a good choice for those who experience occasional gastrointestinal discomfort when taking other magnesium supplements.
• Magnesium oxide offers a higher percentage of elemental magnesium per single dose. It is often found in multi-ingredient products as it delivers a greater concentration of elemental magnesium without increasing the number of capsules.²⁴
• Magnesium-L-threonate is a formulation developed by a team of scientists at the Massachusetts Institute of Technology (MIT). It has been shown to effectively deliver magnesium into the body.²⁵ It is a better option if you are looking for brain health benefits. It has been clinically studied to support quick thinking and working memory, and it promotes overall cognitive health.¹⁹
• Magnesium Acetyl-Taurate combines magnesium with the acetylated form of the amino acid taurine. Preliminary evidence suggests it may help support relaxation and manage occasional anxiety.²⁶

References

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