B25003 I By Saraf Anim, BPharm, PharmD Candidate, Class of 2026
Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body. Known for its role in muscle relaxation, nervous system regulation, and energy production, magnesium has gained attention as a potential remedy for insomnia and muscle tension—two common complaints in today’s overstimulated world.
But does science support it? Let’s explore the clinical evidence and mechanisms behind magnesium’s benefits for sleep and muscle relaxation.
Magnesium and Sleep: What the Research Shows
1. Improved Sleep in the Elderly (Abbasi et al., 2012)
- Participants: 46 individuals, aged 60–75
- Intervention: 500 mg magnesium oxide daily for 8 weeks
- Outcomes:
- Increased total sleep time
- Decreased sleep onset latency (time to fall asleep)
- Improved sleep efficiency
- Increased serum melatonin, decreased cortisol
2. Magnesium L-Threonate Enhances Deep Sleep (Jennifer Gu et al., 2024)
Magnesium L-threonate is a form of magnesium known for better brain bioavailability. A recent randomized, placebo-controlled trial tested its effects on sleep quality in healthy adults.
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- Participants: 80 healthy adults with poor sleep and mild anxiety
- Intervention: 1 g/day magnesium L-threonate (Magtein®) for 3 weeks
- Findings:
- Significant increase in deep sleep and REM sleep
- Improved alertness and mood upon waking
- Reduced sleep-related grogginess
- Monitored objectively using the Oura ring and subjective scales
3. Systematic Review Overview (Arab, Rafie, Amani & Shirani, 2023)
A systematic review analyzed the association between magnesium and sleep health in adults.
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- Study count: 9 studies total (observational studies + randomized controlled trials)
- Observational studies consistently found that individuals with higher dietary magnesium intake or better magnesium status tended to have better sleep quality, including:
- Longer sleep duration
- Less daytime sleepiness
- Fewer night awakenings
- Reduced snoring
- Randomized controlled trials (RCTs) showed mixed results, with some reporting improvements in sleep (especially in older adults or individuals with low baseline magnesium levels), while others found no significant benefit.
Magnesium and Muscle Tension
1. Magnesium Reduces Muscle Soreness and Aids Recovery (Reno, A. M., et al., 2022)
- A 2022 randomized controlled trial conducted by Reno et al. evaluated the effects of magnesium supplementation on muscle soreness and post-exercise recovery in healthy adults.
- Intervention: Participants received 350 mg of magnesium glycinate daily for 10 days.
- Results:
- Reduced muscle soreness.
- Improved perceived recovery
- No adverse effects reported
- A trend towards enhanced performance
2. Effectiveness of Magnesium Supplementation on Sleep Quality and Mood (Breus, M. J., et al., 2024)
- Study Design: A 2024 randomized double-blind placebo-controlled crossover pilot trial conducted by Breus et al.
- Objective: To examine the effectiveness of magnesium supplementation on sleep quality and mood in adults experiencing nonclinical insomnia symptoms.
- Intervention: Participants (N = 31 adults) were randomized to receive either 1 g/day of Upgraded Magnesium™ or a placebo for 2 weeks, followed by a 2-week washout and then the alternative condition.
- Results:
- The Magnesium Condition led to significant improvements in sleep quality, mood, and objective activity outcomes (e.g., sleep duration, deep sleep, sleep efficiency, readiness, activity balance, heart rate variability readiness) compared to placebo.
- Nonsignificant improvements were observed for restorative sleep, anxiety, perceived stress, and fatigue.
- No adverse events were reported, and adherence was 100%.
Mechanisms Behind the Benefits
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- GABA Support: Magnesium promotes GABAergic activity, the brain’s main calming neurotransmitter, helping reduce anxiety and support restful sleep.
- NMDA Blockade: It inhibits NMDA glutamate receptors, dampening neural excitability and promoting tranquility.
- Cortisol Modulation: Magnesium supplementation has been shown to reduce circulating cortisol, a stress hormone linked to insomnia.
- Muscle Relaxation: It acts as a natural calcium channel blocker in muscle tissue, easing spasms and cramps.
✅Dosage and Forms
Typical therapeutic doses: 200–500 mg/day elemental magnesium
⚠️ Always consult a healthcare provider before starting supplements, especially in kidney disease or while on medications.
Conclusion
Magnesium stands out as a scientifically supported natural remedy for both insomnia and muscle tension, especially in individuals with low magnesium status. While not a miracle cure, several well-designed clinical trials suggest that specific forms like magnesium L-threonate or glycinate can meaningfully improve sleep and relaxation when combined with healthy lifestyle practices.
Whether you’re struggling with sleepless nights or muscle discomfort, magnesium may offer a safe, natural solution worth discussing with your provider.
We’d Love to Hear from You!
One of the main reasons we are writing these blogs is to build a trustworthy, research-backed database on natural remedies and supplements. We’re exploring which remedies truly work, which ones don’t, and what side effects people may be experiencing. If you’ve ever used the remedy discussed in this post (or know someone who has), we would love to hear your experience in the comment section below:
- Did it help you?
- Did you notice any side effects?
- What dosage, form, or method of use did you try?
Whether your feedback is brief or detailed, your contribution is incredibly valuable. It helps us gather real-world insights alongside scientific research and will support future comprehensive reviews or meta-analyses.
References
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. 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.
- Gu J, Shi Q, Chen X, et al. Effect of Magnesium L-Threonate (Magtein®) on sleep quality and cognitive function in adults with poor sleep and mild anxiety. Clin Nutr Res. 2024.
- Arab A, Rafie N, Amani R, Shirani F. Effectiveness of magnesium supplementation on sleep quality and related health outcomes for adults with poor sleep quality: A systematic review. Biol Trace Elem Res. 2023;201:121–128.
- Reno AM, King MA, et al. Effects of magnesium supplementation on muscle soreness and recovery following eccentric exercise: A randomized controlled trial. J Strength Cond Res. 2022;36(8):2198-2203.
- Medical Research Archives. Effect of Nano Magnesium Chloride on Sleep and Muscle Recovery: A Crossover Randomized Trial. 2024.
- Barbagallo M, Dominguez LJ. Magnesium and aging. Curr Pharm Des. 2010;16(7):832-839.
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5(Suppl 1):i3-i14.
Acknowledgement: Blog prepared with assistance from ChatGPT by OpenAI.
Note: This blog is for informational purposes only. Consult your healthcare provider before starting any supplement.