Magnesium: A Natural Remedy for Insomnia

Newsletter #89

An estimated 50 million to 70 million adults in the U.S. have chronic sleep disorders and almost 50% of older adults have insomnia. That includes difficulty in getting or staying asleep, early awakening, or feeling unrefreshed on waking.Those individuals who suffer from insomnia show memory weakness, increased reaction time, short-term memory problems, and lowered efficacy level. Numerous studies have shown that magnesium is considered a safe, natural remedy.

Insomnia in the elderly

"Insomnia is more problematic in elderly subjects because it puts them at higher risk for falling, cognitive impairments, weak physical function, and mortality (from 1.3 to 3 times higher than normal subjects). Sleep disorders are also related to decreased quality of life and general health and increased health costs, stress, and depression symptoms." Journal of Research in Medical Sciences Dec 2012

Magnesium for Insomnia

The BMC Complementary Medicine and Therapies journal published a meta-analysis: "Oral magnesium supplementation for insomnia in older adults" on Apr 2021. The researchers concluded:

"there was a positive effect of magnesium supplementation on improvement of sleep parameters."

"Magnesium Intake and Sleep Disorder Symptoms" was the title of the article published in the Sep 2018 issue of the journal Nutrients.  The researchers stated:

"In clinical trials, dietary magnesium use can improve insomnia symptoms...Recently, magnesium has also been found to regulate cellular timekeeping in both animal and plant cells, thus it is beneficial to maintain the normal circadian rhythms and ensure a quality sleep in humans. "

In Dec 2012 the Journal of Research in Medical Sciences published results from a double-blind placebo-controlled clinical trial on the effect of magnesium supplementation on insomnia in elderly.

The subjects in the study received either 500 mg of magnesium or placebo daily for eight weeks. Compared to the placebo group the participants talking the magnesium supplementation

"brought about statistically significant increases in sleep time, sleep efficiency [and also resulted in] reduction in early morning awakening."

Magnesium and Nocturnal Leg Cramps

"Up to 60 percent of adults report that they have had nocturnal leg cramps. The recurrent, painful tightening usually occurs in the calf muscles and can cause severe insomnia." American Family Physician Aug 2012

In May 2002 a "Randomised[sic], cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps" was reported in the medical journal Medical Science Monitor.  The researchers’ conclusions:

"The results suggest that magnesium may be effective in treatment of nocturnal leg cramps."

According to Dr. Oz, Dr. Weil and the Mayo Clinic, muscle and leg cramps are often caused by a magnesium deficiency.    

Doctors have a vast arsenal of drugs they can prescribe for insomnia but unfortunately most come with side effects. The Sleep Disorders Conference of American National Institutes of Health

"has declared that drugs used routinely for treatment of sleep disorders have more hazards than benefits and are not recommended for elderly."

    Melatonin for insomnia

In 2011 a randomized, double-blind, placebo controlled trial was reported in the journal Current Medical Research and Opinion on melatonin and insomnia. A prolonged-release formulation of melatonin was associated with improvements in sleep and daytime parameters, including sleep latency, sleep quality, and morning alertness, after three weeks of treatment in adults with primary insomnia.

In Feb 2020 the Journal of Psychiatric Research conducted a review to summarize all systematic reviews and meta-analyses investigating the efficacy of melatonin for insomnia. The conclusion of the researchers:

" there is statistically significant improvement in sleep latency and total sleep time."

    In previous newsletters I have discussed other natural sleep aids:

• ·       The Health Benefits of Theanine #51

• ·       The Sacred Herb “Holy Basil” #32

• GABA The Natural Chill Pill #27

[Author’s Note: Before taking this or any other herb or supplement first consult with your doctor or health care practitioner as there may be interactions with certain prescription drugs.]