Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study

This longitudinal study explored the link between magnesium intake and sleep quality and duration in over 3,900 young adults from the CARDIA study. Higher magnesium consumption was associated with better sleep quality and a reduced likelihood of short sleep (<7 hours), particularly in individuals without depressive symptoms. However, the relationship was modest and not observed in participants with depression. Calcium-to-magnesium ratios showed no significant effect on sleep. These findings highlight the potential role of magnesium in supporting healthy sleep patterns, which are vital for cognitive function and overall brain health.

Enhancing magnesium intake through dietary sources (e.g., nuts, leafy greens, whole grains) or supplements may improve sleep quality and duration. The benefits seem stronger in those without depression. As this was an observational study, causality cannot be confirmed. Individuals with sleep disturbances should combine such strategies with other proven methods, like consistent sleep routines, while awaiting more definitive evidence from randomized trials.