The Sleep Mineral

Struggling with restless nights? A new study suggests that a specific form of magnesium could help you sleep better—and feel sharper during the day.

Researchers found that Magnesium-L-threonate significantly improved sleep quality and daytime functioning in adults who reported sleep problems.

Participants with self-reported sleep disturbances were divided into two groups—one receiving the magnesium supplement and the other receiving a placebo. Over the course of the study, researchers tracked their sleep patterns, cognitive function, and overall well-being.

The group supplementing with Magnesium-L-threonate experienced notable improvements in sleep efficiency, reduced nighttime awakenings, and better overall sleep quality. They also showed improvements in daytime cognitive performance, including focus and mental clarity.

Researchers believe Magnesium-L-threonate’s ability to cross the blood-brain barrier makes it especially effective in enhancing magnesium levels in the brain. Magnesium plays an important role in regulating neurotransmitters and reducing neural excitability, which helps promote relaxation and better sleep.

If you struggle with poor sleep and groggy mornings, Magnesium-L-threonate might be worth trying. While general magnesium supplements can support relaxation, this specific form appears to be especially effective for brain function and sleep quality. The study found that 1,000 mg (1 gram) per day was effective.

Of course, good sleep hygiene is still most important. A dark, cool room, a consistent bedtime, and limiting screen exposure before bed will only enhance the effects of any supplement you take.