M
General HealthStrong Evidence3rd Party Tested
Magnesium
Also known as: Magnesium Glycinate, Magnesium Citrate, Mg
The mineral involved in over 300 enzymatic reactions
8/10 Evidence Score
Primary Benefit
Sleep, Stress & Muscle Function
Standard Dose
200–400 mg elemental magnesium/day
Evidence
Certifications
USP Verified
Overview
Magnesium is an essential mineral involved in over 300 enzymatic processes, including energy production, protein synthesis, muscle and nerve function, and blood glucose control. Deficiency is widespread, affecting up to 50% of the population in developed countries.
Benefits & Evidence
- Improves sleep quality and onset
- Reduces muscle cramps and spasms
- Supports blood pressure regulation
- Aids blood glucose control
- May reduce migraines
Clinical Study Summaries
The effect of magnesium supplementation on primary insomnia
2012Journal of Research in Medical Sciences
Magnesium supplementation significantly improved sleep time, efficiency, and early morning awakening in elderly subjects.
Recommended Dosage
| Standard Dose | 200–400 mg elemental magnesium/day |
| Minimum | 100 mg/day |
| Maximum | 420 mg/day (RDA upper end) |
| Timing | Evening for sleep benefits; with food to reduce GI upset |
Notes: Magnesium glycinate is well-absorbed and gentle on the stomach. Magnesium citrate is more affordable but may have laxative effects. Avoid oxide (poorly absorbed).
Side Effects & Interactions
Who Should Consider It
Good candidates
- Individuals with poor sleep or insomnia
- Athletes with muscle cramps
- People with high stress levels
- Those with type 2 diabetes or insulin resistance
- Migraine sufferers
Use caution or avoid
- Those with kidney disease (reduced excretion)
- People with myasthenia gravis