Several recent studies show that magnesium supplementation helps improve sleep. In the first study (from the Journal “Magnesium Research”, Dec. 2010 issue), with adults over age 51, it was found that 320 milligrams of magnesium citrate per day could lower inflammation along with helping sleep.
In a second study of children ages 5 to 12 with attention deficit disorders, it was found that a supplement containing only 80 milligrams of magnesium was able to improve focus and was especially helpful in correcting sleep problems in these children. (Fish oil and zinc were also included in the supplement, as well as the 80 mg. of magnesium).
Supplements with Magnesium The combination of minerals included in a supplement and the presence of vitamin cofactors (such as vitamin D and K) are key. Formulas should contain a 2 to 1 ratio of calcium to magnesium (twice as much calcium as magnesium). The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews. In addition, a softgel form is more digestible than tablets. Softgels formulated with carrier oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion and increase bone density.
One formula that has these qualities and is gaining in popularity is Sleep Minerals II from http://www.NutritionBreakthroughs.com. Sleep Minerals II is an insomnia remedy which contains six forms of calcium, three forms of magnesium (including the citrate form), boron, Vitamin D, Vitamin K and horsetail herb – all combined in a softgel with carrier oils.