Ep 222 – Magnesium and sleep

The role of magnesium supplements in improving sleep duration and quality has received a great deal of interest, particularly on social media, but why might additional magnesium improve sleep, and is there evidence that it does? In this episode, Dr Kate Chesterman explores these questions and considers whether magnesium supplements could be recommended as an additional option alongside the traditional management of sleep disorders.

Key take-home points

• Magnesium plays a crucial role in regulating sleep by influencing nerve impulse conduction, muscle relaxation and the production of sleep-modulating substances.
• Low magnesium levels have been linked to shorter sleep duration, impaired sleep quality and an increased risk of sleep disorders.
• Many trials have demonstrated at least modest positive results regarding magnesium supplementation and its benefit on sleep quality.
• These findings are consistent with animal-based evidence as well as magnesium's known role within the body.
• Firm conclusions regarding a definitive causal relationship between magnesium and sleep, and the benefit of magnesium supplements in improving sleep, have been limited by the small number of participants and short durations in most of the studies.
• Larger, well-designed trials are needed to confirm efficacy, but magnesium is associated with few side effects and may therefore be considered as a potential intervention to promote sleep, particularly in those with low magnesium at baseline.
• Dietary intake is often deficient, with certain groups like those with gastrointestinal diseases, type 2 diabetes, alcohol dependence and older people being more susceptible.
• In those with low dietary intake, an increased consumption of magnesium-rich foods should be encouraged, including whole grains, leafy greens, seeds, nuts, beans and rice.
• If increasing dietary intake is difficult then it may be appropriate to try supplements, opting for forms like aspartate, citrate, lactate or chloride, and staying within the recommended dose of 350 mg per day.

Key references

1. He C, et al. Nat Sci Sleep. 2025;17:2639-2656. doi: 10.2147/NSS.S552646.
2. Breus MJ, et al. Medical Research Archives. 2024;12(7). doi: 10.18103/mra.v12i7.5410.
3. Arab A, et al. Biol Trace Elem Res. 2023;201(1):121-128. doi: 10.1007/s12011-022-03162-1.
4. Marshall NS, et al. Sleep Med Rev. 2019;48:101218. doi: 10.1016/j.smrv.2019.101218.
5. Jadidi A, et al. BMC Complement Med Ther. 2022;23(1):1. doi: 10.1186/s12906-022-03814-8.
6. Boyle NB, et al. Nutrients. 2017;9(5):429. doi: 10.3390/nu9050429.
7. Rawji A, et al. Cureus. 2024;16(4):e59317. doi: 10.7759/cureus.59317.
8. Zhang Y, et al. Sleep. 2022;45(4):zsab276. doi: 10.1093/sleep/zsab276.
9. Abbasi B, et al. J Res Med Sci. 2012;17(12):1161-1169.

Key resources

1. Sleep Foundation. https://www.sleepfoundation.org/magnesium.
2. NHS. https://www.nhs.uk/conditions/vitamins-and-minerals/others/.
3. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.