Enhancing Sleep and Muscle Recovery with Evening Magnesium: Evidence from an 8-Week Clinical Study

Abstract Summary

Objective: This study investigates whether magnesium supplementation is more effective at night for improving sleep quality and muscle recovery.

Context: Magnesium is known to play a key role in muscle relaxation, nerve function, and sleep regulation. This research examines whether taking magnesium supplements at night enhances sleep quality, reduces insomnia symptoms, and improves muscle recovery compared to morning intake.

Methods Used

Approach: A randomized controlled trial was conducted with 80 participants between the ages of 30-60, experiencing mild to moderate sleep issues. Half of the participants took 400 mg of magnesium glycinate at night, while the other half took it in the morning for 8 weeks. Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI), and muscle recovery was monitored using self-reported soreness levels and creatine kinase (CK) blood markers.

Data Collection: Sleep quality was measured weekly using PSQI scores, while muscle recovery was tracked through daily surveys on soreness and weekly blood tests for CK. Participants also reported any subjective changes in mood, energy, and relaxation.

Researchers' Summary of Findings

Impact on Health: Participants taking magnesium at night reported significant improvements in sleep quality, as shown by lower PSQI scores, and quicker muscle recovery compared to the morning group. CK levels were lower in the nighttime group, indicating reduced muscle damage.

Health Implications: Nighttime magnesium supplementation appears to improve both sleep and muscle recovery, suggesting it may be optimal to take magnesium before bed to enhance relaxation and recovery processes.

DOI: 10.1016/j.mghealth2024.508932