Magnesium
An essential mineral involved in GABA regulation and sleep architecture.
2
Claims
4
Human RCTs
83
Avg Score
84/100Minerals
Magnesium supplementation improves sleep quality, especially in deficient or elderly populations
Magnesium supplementation (500mg) for 8 weeks significantly improves sleep efficiency, total sleep time, and PSQI scores in elderly adults with primary insomnia. Effects are most pronounced in individuals with magnesium deficiency.
2 RCTs1 Meta-analysesDose: 500mg
82/100Minerals
Magnesium supplementation increases slow-wave (deep) sleep and improves sleep architecture
Magnesium supplementation (500mg for 8 weeks) significantly increases slow-wave sleep duration and improves overall sleep architecture in elderly adults with insomnia. The effect is linked to NMDA antagonism and GABA potentiation, which promote deeper, more restorative sleep.
2 RCTs1 Meta-analysesDose: 500mg