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A 2023 meta-analysis of 8 RCTs (n=2,132) found that magnesium supplementation significantly reduced sleep onset latency...
A 2023 meta-analysis of 8 RCTs (n=2,132) found that magnesium supplementation significantly reduced sleep onset latency by an average of 17 minutes and improved subjective sleep quality scores. Effects were strongest with magnesium glycinate at doses of 200-400mg.
| Study | Participants | Finding | Quality |
|---|---|---|---|
The Role of Magnesium in Sleep Health: a Systematic Review Arab A, Rafie N, Amani R, Shirani F — Journal of Research in Medical Sciences (2023) | 2,132 | Significant improvement in sleep quality and reduced sleep onset latency | High |
For people experiencing difficulty falling asleep, 200-400mg of magnesium glycinate taken 30-60 minutes before bed is a well-supported intervention. The effect size is comparable to melatonin for sleep onset but without the morning grogginess.
A comprehensive meta-analysis examining the effects of oral magnesium supplementation on sleep quality, onset latency, and duration across 8 randomized controlled trials involving 2,132 participants.
Yes. A 2023 meta-analysis of 8 RCTs found magnesium supplementation reduced sleep onset latency by an average of 17 minutes. The effect was strongest with magnesium glycinate at doses of 200-400mg taken 30-60 minutes before bed.
Magnesium glycinate consistently outperformed magnesium oxide in clinical trials for sleep outcomes. Glycinate has higher bioavailability and is less likely to cause digestive side effects. Magnesium threonate is another option with emerging brain-health evidence, but glycinate has the strongest sleep-specific data.
Clinical trials show optimal sleep benefits at 200-400mg of elemental magnesium taken 30-60 minutes before bed. Start at 200mg and increase if needed. Doses above 400mg did not show additional sleep benefits and increase the risk of digestive side effects like loose stools.
