Supplements
Magnesium
Evidence ratingLow
An essential mineral involved in over 300 enzymatic reactions including muscle contraction, nerve transmission, and energy production. Dietary deficiency is common in modern populations; low magnesium is associated with poor sleep quality and impaired recovery. Benefits are most pronounced when correcting deficiency.
An ingredient with still-limited research
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Effects reported in research
Supports sleep quality and ease of falling asleep when correcting deficiency (confirmed in elderly)
Associated with reduced cortisol and improved autonomic nervous system balance
Reduced risk of muscle cramps (in deficient individuals)
Supports energy metabolism and protein synthesis as a foundational mineral
Dosage & timing
- 200–400 mg/day (including dietary intake).
- Often taken before bed.
- Magnesium glycinate has lower GI side effects and relatively high bioavailability.
Cautions
- •Excessive intake (supplemental >350 mg) can cause diarrhea and stomach cramps.
- •Consult a doctor if you have impaired kidney function, as excretion may be reduced.
Supporting research
Last checked: 2026-06-23