Magnesium
minerals
Essential mineral involved in over 300 enzymatic reactions. Estimated 50-80% of the population is deficient. Critical for sleep, muscle function, and stress management.
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Benefits
Dosage
Typical Dose
200-400mg elemental magnesium daily
Upper Limit
800mg daily
Timing
Evening for sleep benefits, split doses for absorption
Forms & Bioavailability
Magnesium Glycinate
High — best for sleep and anxiety, gentle on stomach
Magnesium Threonate
High — crosses blood-brain barrier, best for cognitive function
Magnesium Citrate
Good — may have laxative effect at higher doses
Magnesium Oxide
Low (4%) — cheap but poorly absorbed
Side Effects
Interactions
Research Summary
Strong evidence for sleep quality, muscle cramps, and blood pressure. Multiple meta-analyses support supplementation for deficiency. Magnesium glycinate is the most studied form for sleep.
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The Bottom Line on Magnesium
Magnesium is well-researched with strong evidence supporting its primary benefits.It is most commonly used for sleep quality improvement and muscle relaxation and cramp prevention. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Magnesium
See how Magnesium can help with specific health goals: