Can Magnesium Improve Sleep & Daytime Function?

We recently read with interest about a recent randomized controlled trial about whether magnesium – specifically magnesium L-threonate – can improve sleep and daytime function. Researchers studied people with reported sleep problems, and whether or not supplementing would not only affect or improve sleep quality, but also at how well they functioned during the day, as well as tracked their mood.

All in all, it seems the supplementing did indeed improve sleep, as well as daytime function. Keep reading to get into how much, and how they measured.

How did they conduct the study?

During a 3-week period, researchers looked at 76 men and women with an average of 76 years old, with self-reported sleep problems. All 76 did not have any health conditions that affected their sleep, were not highly stressed, and did not already use supplements or medications that affect sleep.

The participants either took 1 gram of MgT, which had 75mg of elemental magnesium, or a placebo two hours before bed each day.

Using the Insomnia Severity Index (ISI), Leeds Sleep Evaluation Questionnaire (LSEQ), Restorative Sleep Questionnaire (RSQ) and the Oura ring, researchers first determined sleep quality in each individual. They then also measured daytime activity and readiness with the Oura ring, as well as energy levels, fatigue and productivity, using each participant’s daily diary, as well as the Profile of Mood States (POMS) questionnaire, as well as how the person perceived that the supplement affected their sleep.

What did they find out?

Compared with the placebo, those who supplemented with the magnesium had better daytime energy and productivity, as well as improved LESQ behavior after waking up, better RSQ scores in grouchiness, good mood, and mental alertness. They also reported higher POMS scores in the anger and esteem categories. It’s worth noting that the they did not report improvement in all categories of RSQ or POMS scores. The Oura ring of the participants who took the magnesium reported that they fell asleep faster than those who took the placebo, as well as showed improved light sleep duration, REM and deep sleep scores, although total Oura ring sleep scores did not necessarily improve. The Oura ring also showed improvement in total activity and total readiness scores.

When it came time for the participants to self-report how effective they felt the supplementation was, more participants in the magnesium camp reported that they had better sleep, and felt more well-rested after waking up, as well as general better physical and mental health and were more alert during the day. They also said they felt more alert, had better concentration and more energy.

Was there anything missing?

Those who participated in the study did not report magnesium levels using prior blood tests, and researchers did not test this. This is an important component to recommending supplements, and we always suggest our athletes and clients get lab tests done so we can analyze any nutrients that might be lacking.

Read the whole study here: https://pubmed.ncbi.nlm.nih.gov/39252819/

Read and listen more about sleep here:

• NR Podcast with Sleep & Performance Expert Dr. Ian C. Dunican
• 4 Micronutrients to Promote Better Sleep
• 5 Tips to Improve Your Sleep
• NR Podcast – Nutrition for Sleep
• Can caffeine help sleep-deprived runners perform better?
• Interested in the Oura ring? Check it out here.

Interested in adding a magnesium supplement to your daily regiment?

• Check out our favorite magnesium supplements that are certified safe for sport and third party tested on Fullscipt.
• We recommend getting your lab work done to look for biomarkers and nutrient availability! We can put together a custom lab order, or point you in the right direction. Contact us if you’re interested in lab testing! You can also email kyla.c@nutritional-revolution.com for more details.