Quick Answer: Magnesium status relates to sleep quality; RCT evidence is mixed but promising. Many men over 40 take 200–400 mg elemental magnesium (often as glycinate) in the evening. Zhang 2021; Schuster 2025.
Who it helps
- Light sleepers, cramps, or restless nights.
How it works
- Observational links to better sleep; small RCTs suggest improved efficiency/latency in some groups. Zhang 2021.
How to use
- 200–400 mg elemental, 1–2 hours before bed; avoid taking with high‑dose zinc at the same time.
What to avoid
Late caffeine undermines sleep quality. Drake 2013.
7‑day plan
- Start 200 mg nightly; track sleep onset and wake‑ups.
CTA
Night routine matters—pair magnesium with daytime support from Momentum.
