Can Magnesium Help You Sleep?

Can Magnesium Help You Sleep?

Sleep is essential for health, yet many people struggle to get enough of it. Insomnia, restless nights, or simply waking up unrefreshed are common complaints in my clinic. Among natural remedies, magnesium supplements have gained attention as a potential sleep aid. But what does the science say? Can magnesium help you sleep, and if so, which forms work best?

In this article, we’ll dive into research to explore magnesium’s role in sleep. We’ll cover how it works, the evidence from clinical trials, and the types of magnesium that may be most effective.

Let’s start but bringing to our awareness research demonstrating that magnesium is a very common nutrient to be deficient in (source). Many therefore see it as a ‘maintenance supplement’ – one of the few things the majority of us might need to supplement with long term.

Why Magnesium Matters for Sleep

Magnesium is a vital mineral involved in more than 300 biochemical reactions in the body. It regulates muscle function, energy production, blood sugar, and nervous system balance. But it also plays a key role in sleep regulation.

Magnesium affects sleep in several ways:

• It supports the activity of GABA, the brain’s main calming neurotransmitter. This reduces neuronal excitability and promotes relaxation.

• It influences melatonin production, the hormone that controls circadian rhythm.

• It helps regulate cortisol, the body’s main stress hormone, which can disrupt sleep if elevated at night.

• It stabilises nerve and muscle function, which may reduce night-time leg cramps or restless legs.

With these mechanisms, it’s no surprise that magnesium deficiency has been linked to poor sleep, anxiety, and fatigue. But what happens when people supplement with magnesium?

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What Clinical Trials Say About Magnesium and Sleep

Early Evidence: Magnesium and Age-Related Sleep Changes

One of the first studies on magnesium and sleep was published in Pharmacopsychiatry (2002). Researchers found that oral magnesium supplementation reversed age-related changes in sleep EEG patterns in older adults. The participants had more slow-wave sleep, suggesting magnesium may restore deeper, restorative sleep as we age.

Magnesium for Older Adults With Poor Sleep

A trial in Magnesium Research (2010) studied adults over 51 years who had poor-quality sleep and signs of low magnesium. Supplementation improved sleep quality and also reduced markers of inflammation, which are often linked to insomnia.

Magnesium-L-Threonate and Sleep Problems

A recent randomised controlled trial in 2024 tested magnesium-L-threonate in adults with self-reported sleep problems. After supplementation, participants reported significant improvements in sleep quality, especially deep/REM sleep stages, improved mood, energy, alertness, and daily activity and productivity.

This form of magnesium may be especially effective because it crosses the blood-brain barrier, influencing brain function more directly.

My favourite product is Magnesium-l-threonate by Altrient. I acknowledge it’s expensive (!) but I have had amazing feedback from clients on its effectiveness. An alternative, and still effective option is Magnesium-l-threonate by ITL Health.

Magnesium Bisglycinate for Poor Sleep

In 2025, another RCT tested magnesium bisglycinate in healthy adults with poor sleep. The study found improvements in sleep efficiency, subjective sleep quality, and reduced nighttime awakenings compared to placebo. This supports bisglycinate as a gentle, well-absorbed option for sleep support.

Magnesium and Sleep in Diabetes

Sleep issues are common in people with diabetes, partly due to blood sugar fluctuations. A 2024 clinical trial found that magnesium and potassium supplementation improved insomnia symptoms and regulated sleep-related hormones in diabetic patients. This highlights magnesium’s broader role in metabolic and sleep health.

Magnesium and Restless Legs Syndrome

Poor sleep is often caused by restless legs syndrome (RLS). A systematic review in Nutrients (2024) looked at dietary supplements for RLS and found that magnesium may help relieve symptoms, although more research is needed.

Which Forms of Magnesium Are Best for Sleep?

Not all magnesium supplements are created equal. The form determines how well it is absorbed and how it affects the body.

• Magnesium Oxide – common and inexpensive, but poorly absorbed. Useful for constipation, less so for sleep. A good magnesium product (that includes triphala) is Colon RX.

• Magnesium Citrate – better absorbed than oxide, often used for digestion, but can have a mild laxative effect.

• Magnesium Glycinate/Bisglycinate – bound to glycine, an amino acid that itself has calming effects on the nervous system and supports sleep. Clinical trials show bisglycinate improves sleep quality.

• Magnesium L-Threonate – My preferred form for sleep benefits. It penetrates the blood-brain barrier and may directly affect brain function and sleep. Strong evidence from the 2024 RCT supports its benefits for sleep quality and daytime function.

• Magnesium Malate – supports energy production.

For sleep, glycinate/bisglycinate and L-threonate stand out as the most promising forms based on current trials.

How Magnesium Compares With Other Sleep Supports

Unlike melatonin, which directly shifts circadian rhythm, magnesium works more as a relaxation mineral. It calms the nervous system, lowers stress, and improves deep sleep architecture. This makes it especially helpful for people with insomnia linked to stress, anxiety, or age-related sleep changes.

Lifestyle Factors That Support Sleep

Let’s not ignore that the most effective way to improve sleep is via a lifestyle shift. Key things to consider here include:

• Getting outside as soon as possible and exposing yourself to full spectrum sunlight.
• Limiting blue light exposure at night.
• Avoiding alcohol.
• Limiting caffeine from midday (or whenever works for you).
• Avoiding intense exercise in the evening.
• Sleep hygiene such as a pitch black, cool, bedroom.
• Well regulated blood sugar levels.
• Managing your stress levels.

Safety and Dosage Considerations

Magnesium is generally safe when taken within recommended doses. Common supplements range from 200–400 mg daily, though clinical trials often use similar amounts.

Excess magnesium can cause digestive upset, particularly with forms like citrate or oxide. People with kidney disease should be cautious, as magnesium is cleared by the kidneys.

Final Thoughts: Can Magnesium Help You Sleep?

The evidence from clinical studies suggests yes—magnesium can improve sleep quality, especially in older adults, people with stress-related insomnia, and those with metabolic conditions.

The most promising forms for sleep are:

• Magnesium bisglycinate, which is gentle and combines magnesium with glycine for added calming effects.

• Magnesium L-threonate, which directly influences brain function and has shown strong results in recent trials.

Magnesium may not be a magic pill, but it’s a safe, natural way to support better sleep. When combined with good sleep hygiene—like limiting screens at night, managing stress, and keeping a regular sleep schedule—magnesium can play a valuable role in restoring restful nights.

References

Held et al., (2002) Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans (click here)

Nielson et al., (2010) Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep (click here)

Schuster et al., (2025) Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomised, Placebo-Controlled Trial (click here)

Arab et al., (2023) The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature (click here)

Hausenblas et al., (2023) Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial (click here)

Khalid et al., (2024) Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus (click here)

González-Parejo et al., (2024) Effects of Dietary Supplementation in Patients with Restless Legs Syndrome: A Systematic Review (click here)

Rawji et al., (2024) Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review ( click here)

Zhang et al., (2022) Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study (click here)

Mah et al., (2021) Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis (click here)

Abbassi et al., (2012) The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial (click here)

Luo et al., (2024) Association between magnesium deficiency score and sleep quality in adults: A population-based cross-sectional study (click here)