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.

Benefits

✓Sleep quality improvement

✓Muscle relaxation and cramp prevention

✓Stress and anxiety reduction

✓Blood pressure regulation

✓Energy production

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

⚠Loose stools (especially citrate/oxide forms)

⚠Rare: low blood pressure at very high doses

⚠Generally very safe

Interactions

⚡May reduce absorption of antibiotics (tetracyclines, quinolones)

⚡Can interact with blood pressure medications

⚡Separate from zinc and calcium by 2 hours

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.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.