Evidence supporting the use of: Magnesium threonate
For the health condition: Sleep (restless and disturbed)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Magnesium threonate is a form of magnesium that has gained attention for its potential benefits on cognitive function and neurological health, particularly due to its ability to cross the blood-brain barrier more effectively than other forms of magnesium. There is some emerging scientific interest in its effects on sleep, especially in relation to improving sleep quality and reducing restlessness or disturbances. However, the evidence specific to magnesium threonate and sleep is limited. Most studies on magnesium and sleep use other forms of magnesium (such as magnesium citrate or glycinate), and generally suggest that magnesium can help improve sleep quality, reduce insomnia, and alleviate restless leg symptoms, possibly due to its role in regulating neurotransmitters and calming the nervous system.

For magnesium threonate specifically, a few animal and preliminary human studies have pointed toward its ability to enhance synaptic plasticity and cognitive performance, which may indirectly influence sleep by improving overall brain health. However, direct clinical trials investigating magnesium threonate for sleep disturbances are sparse. Reviews and anecdotal reports suggest some people experience improved sleep, but these are not yet strongly supported by rigorous, large-scale human research. Therefore, while there is a scientific rationale for magnesium’s role in sleep, the specific evidence for magnesium threonate in treating restless or disturbed sleep is weak and emerging, justifying a moderate-low evidence rating.

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