The Claim
In healthy adults with self-reported poor sleep, daily supplementation with 250 mg elemental magnesium (as magnesium bisglycinate) for 4 weeks significantly reduces insomnia severity compared to placebo, as measured by the Insomnia Severity Index (ISI), with a mean between-group difference of -1.6 points (p = 0.049) and a small effect size (Cohen's d = 0.2).
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Taking a magnesium pill every day for a month helps people who don't sleep well sleep a bit better. It's not a huge change, but it's a real improvement.
See the scientific wording
Daily supplementation with 250 mg elemental magnesium as magnesium bisglycinate for 4 weeks modestly reduces insomnia severity in healthy adults with self-reported poor sleep, as indicated by a significantly greater reduction in Insomnia Severity Index (ISI) scores compared to placebo (mean between-group difference of -1.6 points, p = 0.049), with a small effect size (Cohen's d = 0.2).
The supplement gives the body magnesium and glycine. These go to the brain and calm overactive nerves by making the brain's brakes work better. They also help muscles relax. This makes it easier to fall asleep and get better sleep.
What the research says
1 studyThe study gave people magnesium pills or fake pills for a month, and those taking magnesium had a slightly bigger improvement in their sleep problem score, but it wasn't a huge difference.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.