Key finding
In 46 older adults with insomnia, magnesium 500 mg a day for eight weeks improved insomnia severity scores, sleep time, sleep efficiency and the time taken to fall asleep compared with placebo. Blood levels of melatonin, the sleep hormone, rose and cortisol, a stress hormone, fell. Physical activity also increased in the magnesium group.
Magnesium is a well-tolerated option for adults with poor sleep, especially older adults whose diet may be low in magnesium. Magnesium glycinate is often chosen because it tends to cause less stomach upset than the magnesium oxide used in this trial. Check kidney function before long-term use in older adults, and separate doses from tetracyclines, quinolones, bisphosphonates and levothyroxine.
Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci 2012;17(12):1161-1169.
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