Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.
Level 2 - randomized trial
Individual randomized, double-blind, placebo-controlled parallel-arm trial
PubMed 39252819 · doi:10.1016/j.sleepx.2024.100121
What was done
Eighty adults aged 35–55 with self-reported sleep problems participated in a randomized, double-blind, placebo-controlled, parallel-arm trial evaluating 1 g/day of magnesium L-threonate (MgT) versus placebo for 21 days. Subjective sleep and daytime function were evaluated using the Insomnia Severity Index, Leeds Sleep Evaluation Questionnaire, Restorative Sleep Questionnaire, Profile of Mood States, and daily diaries. Objective sleep and readiness parameters were measured using an Oura ring.
What was found
The MgT group maintained sleep quality and daytime functioning while the placebo group declined. Compared with placebo, MgT significantly improved (p < 0.05) objective Oura ring parameters including deep sleep score, REM sleep score, light sleep time, activity score, activity daily movement score, readiness score, readiness activity balance, and readiness sleep balance. MgT also significantly improved (p < 0.05) subjective measures including behavior upon awakening, energy, daytime productivity, grouchiness, mood, and mental alertness. The abstract reported no exact numerical values or effect sizes.
Why it matters
This study provides clinical trial evidence that magnesium L-threonate may improve deep and REM sleep metrics along with daytime alertness and mood in individuals with self-assessed sleep complaints.
Limits
The trial had a small sample size (n = 80) and a brief 21-day follow-up. Sleep staging relied on a commercial wearable (Oura ring) rather than gold-standard in-lab polysomnography. The abstract omits precise quantitative measurements, baseline scores, and effect sizes. The sample was restricted to adults aged 35–55 with self-identified rather than clinically diagnosed sleep disorders.
Cited by
- partial Magnesium L-threonate, theanine, chamomile extract, glycine, saffron, and valerian root are clinically supported ingredients that aid in falling asleep, staying asleep, and waking up refreshed.
- partial Magnesium L-threonate, L-theanine, chamomile extract, and glycine are clinically supported ingredients that can improve sleep latency, sleep maintenance, and morning refreshment.