Effectiveness of Magnesium Supplementation on Sleep Quality and Related Health Outcomes for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Trial

Objectives : Conduct a randomized double-blind placebo-controlled crossover trial on adults with nonclinical insomnia symptoms to examine the effectiveness of magnesium supplementation on sleep quality and mood. Methods : Participants (N = 31 adults, M age = 45.49) were randomized to either the Magnesium (1 g/d) or Placebo Condition for 2 weeks. Following a two-week washout, participants engaged in the alternative condition. Standardized self-reports (i.e., Insomnia Severity Index, Pittsburgh Sleep Quality Index, Berlin Questionnaire, Pittsburgh Sleep Quality Index, Restorative Sleep Questionnaire, Pain and Sleep Questionnaire, Flinders Fatigue Scale, Trait Anxiety Inventory, Perceived Stress Scale, Profile of Mood States) were completed at Baseline and Post Conditions along with daily objective measures of sleep/activity (i.e., Oura Ring). ISRCTN registry is ISRCTN70584524. Results : Magnesium supplementation resulted in significant improvements compared to Placebo for sleep quality, mood, and activity outcomes (e.g., sleep duration, deep sleep, sleep efficiency, readiness, activity balance, and HRV Readiness), p ’s < .05. Nonsignificant improvements for the magnesium condition compared to the placebo condition were evidenced for the Restorative Sleep Questionnaire, Anxiety, Perceived Stress, and Flinder’s Fatigue Scale, p ’s > .05. No adverse events were reported and adherence was 100%. Conclusion : Magnesium may be an effective nonpharmacological intervention to promote sleep and mental health. Longer term clinical trials conducted in a variety of populations and settings are encouraged.