Can Magnesium Help You Sleep Better? A Look at the Science for Older Adults
Magnesium has become a popular natural remedy for insomnia, often sold in calming teas, sleep capsules, and nighttime powders. But does it really work — especially for older adults struggling with poor sleep?
A 2021 systematic review analyzed the results of three clinical trials to answer that question. Here’s what they found — and what it means for your sleep routine.
Why Magnesium Might Help Sleep
Magnesium is an essential mineral that:
Helps regulate melatonin (your sleep hormone)
Supports your body’s natural circadian rhythm
Acts on the nervous system to promote relaxation
In older adults, magnesium deficiency is common and may contribute to:
Trouble falling asleep
Waking up in the middle of the night
Feeling unrefreshed in the morning
What the Research Looked At
This review analyzed three randomized controlled trials (RCTs) involving 151 older adults (ages 55+) with insomnia. Each study compared oral magnesium supplements (ranging from 320–729 mg/day) to a placebo over 3–8 weeks.
Researchers looked at:
Sleep onset latency (SOL) – time to fall asleep
Total sleep time (TST) – how long you slept
Sleep efficiency (SE) – how restful your sleep was
Validated sleep questionnaires (like the ISI and PSQI)
What They Found
Magnesium shortened time to fall asleep by ~17 minutes (Statistically significant)
Slight increase in total sleep time (~16 minutes) (Not statistically significant)
Improved slow-wave (deep) sleep in one small study
Sleep efficiency improved modestly
No adverse events were reported — except for mild soft stools
However, the overall quality of the evidence was low due to:
Small study sizes
Incomplete reporting
Moderate-to-high risk of bias in the study designs
Key Stat:
After taking magnesium, participants fell asleep 17.36 minutes faster on average compared to those taking a placebo (Mah & Pitre, 2021).
Limitations
The results are promising but not conclusive
Some studies showed benefit, others did not
All trials had at least some risk of bias, and sample sizes were small
No studies looked at patients with complex sleep disorders (like sleep apnea)
Should You Try Magnesium?
If you're an older adult with occasional sleep issues — and you're looking for a natural, low-risk remedy — magnesium could be worth trying. It's:
Inexpensive
Widely available
Generally safe in doses under 1 gram/day
Look for magnesium citrate or magnesium glycinate for better absorption and gentler effects on digestion.
Always speak with your healthcare provider before starting any new supplement — especially if you have kidney issues or take medications.
TL;DR
Magnesium may help older adults fall asleep faster — by ~17 minutes
It might also slightly improve deep sleep and sleep efficiency
The evidence is low quality, but side effects are minimal
It’s a safe, affordable option to try for occasional insomnia
Source:
Mah J, Pitre T. Oral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. 2021;21:125.
https://doi.org/10.1186/s12906-021-03297-z