Highlights:
- Magnesium L-threonate is bioavailable in the brain and improves neuronal function.
- The study assessed 3 weeks of magnesium L-threonate for sleep quality and daytime functioning.
- Taking magnesium L-threonate improved both subjective and objective sleep scores.
- Magnesium L-threonate improved both subjective and objective daytime functioning.
- Magnesium L-threonate is safe and well-tolerated.
Sleep problems (insomnia) challenge a general sense of health and well-being. Many adults, as well as children and adolescents, have sleep disorders, such as insomnia, breathing disorders during sleep (sleep apnea), and circadian rhythm disorders. It has long been known that magnesium is a beneficial ingredient that affects sleep quality, but clinical evidence varies depending on the source of magnesium and its chemical form.
Magnesium L-threonate is a promising intervention due to its brain bioavailability and effects on cognition, memory, and mood. It could become a desirable intervention to improve sleep quality and daily functioning.
In a new study, eighty 35–55-year-olds with self-assessed sleep problems participated in a randomized, double-blind, placebo-controlled, parallel-arm study, taking 1 g/day of Magnesium L-threonate or placebo for 21 days. Sleep and daily behaviors were measured subjectively using standardized questionnaires, including the Insomnia Severity Index, Leeds Sleep Evaluation Questionnaire, and Restorative Sleep Questionnaire, and objectively using an Oura ring. The Profile of Mood States questionnaire and a daily diary were used to evaluate mood, energy, and productivity and record any safety concerns.
The Magnesium L-threonate group had consistently improved sleep quality and daytime functioning, while the placebo group declined.
Objective Oura measurements showed that taking magnesium L-threonate significantly (p < 0.05) improved deep /REM sleep, light sleep time, and other sleep assessment parameters.
From subjective questionnaires, magnesium-L threonate significantly (p < 0.05) improved behavior upon awakening, energy and daily productivity, irritability, mood, and mental alertness compared to placebo.
Importantly, the study’s monitoring of adverse events revealed that Magnesium L-threonate is not only effective but also safe and well-tolerated.
The study showed that magnesium L-threonate improved sleep quality, especially deep/REM sleep stages, mood, energy, alertness, daily activity, and productivity. These results are consistent with how magnesium L-threonate works in neuron cells and animal models, suggesting broader positive impacts on overall brain health.
https://www.sciencedirect.com/science/article/pii/S2590142724000193
Sleep Medicine: X, Volume 8, 15 December 2024, 100121
