Abstract
Objectives: Conduct a randomized double-blind placebo-controlled crossover pilot trial on adults with nonclinical insomnia symptoms to examine the effectiveness of magnesium supplementation on sleep quality and mood.
Methods: Participants (N = 31 adults, M age = 46.01) were randomized to either the Magnesium Condition (1 g/d of Upgraded MagnesiumTM) or Placebo Condition for 2 weeks. Following a two-week washout, participants engaged in the alternative condition. Standardized self-reports (i.e., Insomnia Severity Index, Pittsburgh Sleep Quality Index, Restorative Sleep Questionnaire, Pain and Sleep Questionnaire, Flinders Fatigue Scale, Trait Anxiety Inventory, Perceived Stress Scale, and Profile of Mood States) were completed at Baseline and Post Conditions along with daily objective measures of sleep and activity (i.e., Oura Ring) and adverse events. ISRCTN registry number is 70584524.
Results: The Magnesium Condition had significant improvements compared to the Placebo Condition for sleep quality, mood, and activity outcomes (e.g., sleep duration, deep sleep, sleep efficiency, readiness, activity balance, and heart rate variability readiness), p’s < .05. Nonsignificant improvements for the Magnesium Condition compared to the Placebo Condition were evidenced for the Restorative Sleep Questionnaire, Anxiety Inventory, Perceived Stress Scale, and Flinder’s Fatigue Scale, p’s > .05. No adverse events were reported and adherence was 100%.
Conclusion: Magnesium supplementation may be an effective nonpharmacological intervention to promote sleep and mood. Longer term clinical trials conducted in a variety of populations and settings are encouraged.