Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis

This systematic review and meta-analysis assessed the effects of oral magnesium supplementation on sleep in older adults with insomnia. Across three studies with 151 participants, magnesium reduced the time it took to fall asleep by an average of 17 minutes compared to placebo. While there was no significant increase in total sleep time, some measures, like sleep efficiency, showed improvement. The evidence was rated as low quality due to methodological concerns and small sample sizes, but magnesium supplementation appears safe and may modestly benefit sleep.

Magnesium supplementation could help older adults with insomnia reduce sleep onset latency. Include magnesium-rich foods (e.g., nuts, leafy greens) or consider supplements after consulting a healthcare provider. Benefits are modest, and evidence quality is low, so pairing with other sleep hygiene strategies is advised.