Outcome
    Limited

    Magnesium for Sleep Maintenance

    Magnesium has modest sleep evidence, mostly in older adults and those with low intake.

    Overview

    Magnesium has modest sleep evidence, mostly in older adults and those with low intake.

    Verdict

    Insufficient evidence

    How It Works

    Supports GABAergic signalling and NMDA receptor regulation; involved in melatonin synthesis.

    Dosing & Protocol

    Typical dose

    Recommended dose
    200-400mg elemental at night, glycinate or citrate
    Expected timeframe
    2-4 weeks

    Protocol

    form
    Not applicable
    duration
    Not applicable
    co factor
    Evidence is insufficient for maintenance specifically. Magnesium has reasonable evidence for sleep overall - the 8-week randomised trial in elderly people with insomnia using 500 mg/day magnesium oxide improved sleep time, sleep efficiency and onset latency and reduced early morning awakening, which is the closest signal to a maintenance effect available. But that is a single trial in one population, sleep maintenance has not been isolated as an endpoint elsewhere, and meta-analyses find the clearest effect on sleep onset rather than on wake-after-sleep-onset. Nocturnal awakenings more often reflect sleep apnoea, alcohol, nocturia, pain, reflux, restless legs or hot flushes than a nutrient shortfall, and correcting a magnesium deficiency addresses none of those.
    titration
    Not applicable
    starting dose
    Not applicable as an established treatment for staying asleep

    Evidence

    What the studies say

    Small randomised trials in older adults report improved sleep efficiency and reduced early morning waking. Trials in magnesium-replete younger adults are lacking.

    No studies are yet linked to both Magnesium and Sleep Maintenance.

    Safety

    Caveats

    Oxide form causes diarrhoea and absorbs poorly. Reduce dose in kidney impairment.

    Less likely to help if

    Everyone with maintenance insomnia: the effect has not been isolated, and the cause is usually elsewhere.

    Medical Disclaimer

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    Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.