Magnesium-L-threonate improves sleep

Heather A. Hausenblas and colleagues reported in Sleep Medicine: X that magnesium L-threonate improved both measured sleep markers and self-reported daytime functioning in adults who said they had sleep problems. In the randomized, double-blind, placebo-controlled trial, 80 adults ages 35 to 55 were assigned to take 1 gram a day of magnesium L-threonate or placebo for 21 days. AJMC summarized the findings on September 18, 2024. The study used two kinds of evidence rather than relying only on questionnaires. Participants wore an Oura ring for objective sleep and activity tracking, and researchers also collected standardized self-reports using the Insomnia Severity Index, Leeds Sleep Evaluation Questionnaire and Restorative Sleep Questionnaire. Mood, energy and productivity were tracked with the Profile of Mood States questionnaire and a daily diary, according to the paper abstract. (ajmc.com) The clearest result was that the magnesium L-threonate group held steady or improved while the placebo group worsened over the three-week period. Objective Oura measurements showed statistically significant improvements versus placebo in deep sleep score, REM sleep score and light sleep time. The paper also reported gains in activity score, daily movement score, readiness score, readiness activity balance and readiness sleep balance. (europepmc.org) Subjective measures moved in the same direction. The abstract said the magnesium L-threonate group showed significant improvements versus placebo in behavior upon awakening, energy, daytime productivity, grouchiness, mood and mental alertness. AJMC described the findings as improvements in both objective and subjective sleep metrics and said the supplement also appeared to support daytime functioning. (europepmc.org) The formulation matters to the authors’ argument. AJMC reported that Hausenblas and colleagues chose magnesium L-threonate because prior magnesium research for sleep has been limited and because this magnesium salt has been described in animal work as having stronger brain availability than other forms. The authors wrote that magnesium may affect neuroplasticity, synaptic function and neurotransmitters such as gamma-aminobutyric acid, or GABA, which is associated with relaxation. (ajmc.com) The trial was small and short, and it studied adults with self-assessed sleep problems rather than people diagnosed with a sleep disorder. The intervention lasted 21 days, and the abstract does not describe the study as a treatment for chronic insomnia or compare it with prescription sleep medicines. What it does show is that, in this sample, the supplement outperformed placebo on several tracked sleep and next-day measures and was reported to be safe and well tolerated. (ajmc.com) The paper’s next concrete step is public scrutiny through the published record. Sleep Medicine: X listed the study online on August 17, 2024 and in volume 8 dated December 15, 2024, under DOI 10.1016/j.sleepx.2024.100121, with authors from Jacksonville University, the University of North Florida and AIDP. (europepmc.org)