Insomnia is a serious sleep disorder that can significantly hinder normal functioning in daily life. Those affected often experience daytime fatigue, difficulty concentrating, and a decline in overall quality of life. Insufficient sleep can lead to serious health issues, including a weakened immune system, an increased risk of cardiovascular disease, and even depression. Traditional treatments for insomnia include cognitive behavioral therapy and sleep medications, but there is growing interest in natural methods to support better sleep.
One promising approach is the supplementation of magnesium, melatonin, and B vitamins, which may enhance sleep quality and reduce insomnia symptoms. To investigate this, scientists conducted a clinical trial involving 60 participants diagnosed with insomnia. The participants were divided into two groups: one received the supplementation, while the other served as a control group. The treatment group took a preparation that included 175 mg of liposomal magnesium, 10 mg of vitamin B6, 16 μg of vitamin B12, 600 μg of folic acid, and 1 mg of melatonin, administered an hour before bedtime for three months. The Athens Insomnia Scale (AIS), which measures the severity of insomnia symptoms, was utilized to assess the treatment’s effectiveness.
At the study’s onset, the average AIS score in the treatment group was 14.93, indicating moderate insomnia. After three months of supplementation, this score decreased to 10.50, signifying improved sleep quality and relief from insomnia symptoms. In contrast, the control group— which received no supplementation— showed no significant changes, with an average AIS score of 15.13 after three months, still indicating moderate insomnia.
The results confirm that regular use of a supplement containing magnesium, melatonin, and a complex of B vitamins can provide significant benefits for individuals suffering from insomnia. Magnesium plays a crucial role in regulating the nervous system and relaxing muscles, promoting deeper and more restful sleep. A deficiency in magnesium may result in increased nervous tension, difficulty falling asleep, and interrupted sleep.
Melatonin, often referred to as the “sleep hormone,” helps regulate the body’s circadian rhythm and synchronize the sleep-wake cycle. Supplementation with melatonin can be especially effective for individuals with circadian rhythm disorders, such as shift workers or those who frequently travel across time zones.
B vitamins, particularly B6 and B12, are vital for the production of neurotransmitters like serotonin and dopamine, which influence mood and sleep quality. Deficiencies in these vitamins may contribute to anxiety and depression, conditions that frequently accompany insomnia.
The combination of these three nutrients appears to have a more pronounced effect on sleep regulation compared to each component acting individually. In conclusion, the study found that supplementing with magnesium, melatonin, and B vitamins can effectively improve sleep quality in individuals with insomnia. Compared to the control group, those taking the supplement experienced significant reductions in insomnia symptoms and enhancements in overall well-being.
While further research is necessary to validate these findings in a larger population, the current evidence suggests that this combination may serve as a valuable alternative to conventional insomnia treatments. It is important to remember that any treatment should be tailored to the individual needs of the patient, and individuals with chronic sleep issues should consult a doctor.
Based on: Djokic G, Vojvodić P, Korcok D, Agic A, Rankovic A, Djordjevic V, Vojvodic A, Vlaskovic-Jovicevic T, Peric-Hajzler Z, Matovic D, Vojvodic J, Sijan G, Wollina U, Tirant M, Thuong NV, Fioranelli M, Lotti T. The Effects of Magnesium – Melatonin – Vit B Complex Supplementation in Treatment of Insomnia. Open Access Maced J Med Sci. 2019 Aug 30;7(18):3101-3105. doi: 10.3889/oamjms.2019.771. PMID: 31850132; PMCID: PMC6910806.
