What the Research Really Says

1. Sleep Support – Some Help, But Not a Magic Pill

A 2025 study titled “Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep” involved 155 adults with self-reported insomnia. Those who took 250 mg of magnesium bisglycinate daily for four weeks reported slightly better sleep quality than the placebo group.

However, the improvements were modest and mostly seen in people who had low magnesium levels to begin with.

A broader scientific review found that while magnesium status is linked to better sleep, evidence from clinical trials remains inconsistent.

Takeaway: Magnesium can help if your intake is low, but it’s not a guaranteed cure for insomnia.

2. Stress and Mood – Helpful When Deficient

Magnesium helps regulate GABA receptors in the brain and supports healthy cortisol (stress hormone) balance. Research shows that supplementation may help reduce mild anxiety and improve mood, especially in those with low magnesium intake.

However, study results vary widely depending on the dose, type of magnesium, and population studied.

Takeaway: Magnesium may support relaxation and mood balance, but it should not replace medical treatment for anxiety or depression.

3. Digestion – Proven Relief for Constipation

Here, science is clearer. Certain forms of magnesium, like magnesium citrate and magnesium oxide, act as osmotic laxatives, drawing water into the intestines to ease bowel movements.

A clinical trial found that magnesium oxide improved stool frequency and reduced constipation symptoms in adults. Another population-based study linked higher dietary magnesium intake with lower rates of chronic constipation.