Insomnia is one of the most common health problems among older adults and may affect up to half of the population over the age of 55. Difficulty falling asleep, frequent nighttime awakenings, and poor sleep quality can negatively impact not only overall well-being, but also cognitive performance, concentration, risk of falls, and quality of life. As a result, increasing attention is being given to supportive approaches that may complement standard insomnia management. One of the most frequently studied nutrients in this context is magnesium.
A systematic review and meta-analysis of randomized clinical trials evaluated the effects of oral magnesium supplementation on sleep quality in adults aged 55 or older with insomnia. Three studies conducted in different countries were included in the analysis, involving a total of 151 participants. The studies used magnesium supplements at doses ranging from 320 mg to 729 mg daily for periods lasting from 20 days to 8 weeks. Outcomes included both standardized sleep quality questionnaires, such as the Insomnia Severity Index (ISI) and Pittsburgh Sleep Quality Index (PSQI), as well as sleep-related parameters including sleep onset latency, total sleep time, and sleep efficiency.
The most consistent effect was a reduction in the time needed to fall asleep. On average, participants receiving magnesium supplementation fell asleep approximately 17 minutes faster than those receiving a placebo. A trend toward longer total sleep duration and improved sleep efficiency was also observed, although these findings were less consistent across studies. Some studies additionally reported improvements in subjective sleep quality and reduced severity of insomnia symptoms.
Building on these findings, the potential role of magnesium in sleep regulation is biologically plausible. Magnesium is involved in nervous system regulation, influences neurotransmitter activity, and may help support normal circadian rhythm function. Magnesium deficiency is relatively common among older adults due to factors such as dietary habits, comorbidities, and medication use. Disturbances in magnesium balance may contribute to increased nervous system excitability and impaired sleep quality.
Magnesium supplementation was generally well tolerated in the analyzed studies. The most commonly reported adverse effect was mild stool loosening, which is a known effect of higher magnesium intake. No serious adverse effects related to supplementation were reported.
Although the currently available evidence remains limited, existing data suggest that magnesium supplementation may be a valuable supportive approach in the management of insomnia among older adults, particularly among those who have difficulty falling asleep. From a practical perspective, magnesium is widely available, well studied, and generally safe when used appropriately, making it a potentially useful component of strategies to improve sleep quality.
Based on: Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. Erratum in: BMC Complement Med Ther. 2024 Dec 19;24(1):418. doi: 10.1186/s12906-024-04721-w. PMID: 33865376; PMCID: PMC8053283.
