Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and sleep Quality: A Systematic Review

This systematic review assessed the effects of magnesium supplementation on sleep quality and anxiety through 15 studies, mostly randomized controlled trials. Results showed modest improvements in sleep quality (e.g., faster sleep onset, fewer disturbances) and anxiety symptoms, particularly with higher magnesium doses or combinations with vitamin B6. Effects varied due to differences in dosage, forms, and study populations. Magnesium supplements were safe with minimal side effects, mainly mild gastrointestinal symptoms.

Including magnesium-rich foods like nuts, leafy greens, and whole grains, or supplements, may support sleep and reduce anxiety, especially for individuals with low magnesium levels. While benefits are promising, variability in study results suggests consulting a healthcare provider for tailored advice and ensuring good sleep hygiene for optimal results.