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meta analysis2,132 participants

Magnesium and Sleep: 2023 Meta-Analysis of 8 RCTs

DJP
Reviewed by , MD, Board Certified Internal Medicine

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TL;DR — Quick Answer

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.

Key Findings

  • Magnesium supplementation reduced sleep onset latency by 17.36 minutes (95% CI: -20.97 to -13.75)
  • Subjective sleep quality improved significantly (SMD = -0.59, p < 0.001)
  • Effects were dose-dependent, with 200-400mg showing optimal results
  • Magnesium glycinate showed superior results compared to oxide forms
  • Benefits were more pronounced in adults over 50 and those with baseline deficiency

Study Details

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)
Significant improvement in sleep quality and reduced sleep onset latency
2,132 participantsHigh

Practical Takeaway

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.

Summary

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.

Related Supplements

Magnesium

References

  1. (). The Role of Magnesium in Sleep Health. Journal of Research in Medical Sciences. DOI