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Essential mineral that modulates NMDA/GABA-A receptor activity and the HPA stress axis; deficiency is associated with poorer sleep.
Evidence is suggestive but weak. A 2021 systematic review/meta-analysis of 3 RCTs (151 older adults) found oral magnesium cut sleep onset latency by ~17 minutes versus placebo, but the authors explicitly judged the literature 'substandard' for firm recommendations (small, short, heterogeneous trials). The glycinate form is favored for tolerability rather than proven superiority. Benefit is most plausible in people with low magnesium status.
Trials used 320-729 mg elemental magnesium/day; common practical dosing is ~200-400 mg elemental magnesium in the evening (adult RDA ~310-420 mg).
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.