Ingredient guide
Magnesium is an essential mineral involved in hundreds of reactions, including nerve and muscle function. Many people fall a little short. The form you choose changes how well it is absorbed and how likely it is to loosen the bowels.
Moderate evidenceMagnesium is an essential mineral your body uses in more than 300 enzyme reactions. It is involved in making energy, building proteins, and keeping nerves and muscles working smoothly. Good food sources include leafy greens, nuts, seeds, beans, and whole grains, yet many people still fall a little short of the recommended intake.
Magnesium helps calm the nervous system and supports muscle relaxation. It works opposite to calcium in muscle cells, which is part of why a shortfall can show up as cramps, twitches, and restless sleep. It also plays a role in steady blood sugar and blood pressure.
Correcting a shortfall is the clearest win. For sleep, a review of trials in older adults found that magnesium modestly shortened the time to fall asleep and increased total sleep, though the authors rated the overall quality of evidence as low. The effect is real but gentle, and best seen in people who were low to begin with.
Magnesium has also been studied for muscle cramps, migraine frequency, and blood pressure, with mixed but generally favourable signals. We grade the evidence as moderate. Magnesium is cheap, widely available, and low risk, which makes a trial reasonable for poor sleep or cramps even where the data is modest.
Many people take 200 mg to 400 mg of elemental magnesium, often in the evening, choosing a gentler form like glycinate if their stomach is sensitive. Keep supplemental magnesium under 350 mg per day apart from food to avoid loose stools. If you have kidney disease, talk to your healthcare provider first, since your body may not clear the excess.
The adult recommended intake is roughly 310 mg to 420 mg per day, including food. Supplements often provide 200 mg to 400 mg of elemental magnesium, sometimes taken at night. The upper limit for supplemental magnesium is 350 mg per day, separate from food, because higher amounts loosen the bowels. Ask your healthcare provider if you have kidney issues.
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It depends on your goal. Glycinate is gentle and popular for sleep, citrate is well absorbed but laxative, and oxide is cheap but poorly absorbed.
Adults need about 310 to 420 mg per day including food. Keep supplemental magnesium under 350 mg per day apart from food to avoid loose stools.
People with kidney disease, since the body may not clear the excess. Check with a doctor before supplementing in that case.