Supplement (not melatonin) Improved Sleep in 155-People Study
Brad Stanfield
Sep 23, 2025
Mindsip insights from this episode:
Achieve meaningful insomnia improvement with consistent magnesium supplementation
When analyzing only participants who consistently took magnesium as directed, the average improvement in insomnia scores was nearly large enough to be considered clinically meaningful.
Maximize sleep benefits of magnesium by addressing deficiencies
The sleep-improving effects of magnesium supplements are much stronger for individuals who have the lowest dietary magnesium intake to begin with.
Consider magnesium supplements as effective alternatives to prescription sleep meds
The effect of magnesium supplements on sleep is not significantly smaller than that of some prescription medications, which are also often modest in their impact.
Utilize magnesium glycinate for better sleep quality
Magnesium glycinate is a preferred form for sleep because the glycine itself helps lower body temperature, working synergistically with magnesium to improve rest.
Meet daily magnesium intake recommendations for optimal health
The recommended daily allowance for magnesium is 420 milligrams for men and 320 milligrams for women, an amount most people don't reach due to processed diets.
Rethink magnesium blood tests for accurate deficiency assessment
Standard blood tests are poor indicators of magnesium status because less than 1% of the body's total magnesium is in the blood, making the test unreliable for assessing deficiency.
Boost magnesium intake to counter declining food levels
Even with a healthy diet, magnesium intake can be low as the mineral content in fruits and vegetables has dropped by about 10% between 1940 and 2019.
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