Magnesium Threonate for Sleep
Take 200mg elemental magnesium as L-threonate before bed. This form uniquely crosses the blood-brain barrier, supporting GABA activity and sleep depth.
Dosage & Timing
Evidence Strength
3/5 — ModerateModerate evidence. Magnesium's role in GABA modulation is well established. L-threonate specifically has limited but promising clinical data for sleep.
Overview
Supplement with magnesium L-threonate (Magtein) 30-60 minutes before bed. This form of magnesium crosses the blood-brain barrier and has been shown to support sleep quality, calmness, and next-day cognitive function.
How To Do It
Choose the right form
Look for magnesium L-threonate (branded as Magtein). Typical dose: 144mg elemental Mg (usually 2 capsules of ~2g threonate salt).
Take before bed
Take 30-60 minutes before your target sleep time.
Be consistent
Effects build over days to weeks. Don't expect dramatic results on night one.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
The effect of magnesium supplementation on primary insomnia in elderly↗
Magnesium supplementation improved insomnia severity and sleep efficiency in older adults.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Kidney disease
- ⚠Already taking high-dose magnesium
Interactions
- •May enhance effects of sleep medications
- •Take separately from calcium supplements
Measurable Outcomes
Related Protocols
Glycine for Sleep Quality
3g glycine before bed lowers core temperature and enhances deep sleep. Studies show improved next-day performance even with restricted sleep.
Blue Light Reduction
Dim lights and avoid screens 2-3 hours before bed to protect melatonin production. Use warm/amber lighting and blue-light blocking glasses if screen use is unavoidable.
Sleep Hygiene Checklist
The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.
Tart Cherry Juice for Sleep
Tart cherry juice is a natural source of melatonin and tryptophan-sparing compounds. Clinical trials show it increases sleep time by ~84 minutes in adults with insomnia.