Moderate evidenceSleep & relaxation

Magnesium

A mineral involved in over 300 enzymatic reactions. Supplementing makes a difference mainly for people with insufficient intake — which is common.

What the science says

Better sleep in older adults with insomnia Moderate evidence
A randomized controlled trial in older adults with insomnia showed improved sleep efficiency, sleep onset time, and melatonin levels with 500 mg/day. Evidence in young, healthy populations is weaker.
Blood pressure reduction Moderate evidence
A meta-analysis of randomized trials showed a modest blood pressure reduction (~2 mmHg) with magnesium supplementation, with larger effects in people who are deficient.
Preventing muscle cramps Limited evidence
A Cochrane review found no significant benefit of magnesium for cramps in adults in general.

Studied dose200–400 mg/day of elemental magnesium. Forms such as citrate, bisglycinate, and malate are better absorbed than oxide.

SafetyHigh doses have a laxative effect (mainly oxide and citrate). People with kidney impairment should not supplement without medical guidance.

Where to buy

NOW Foods, Magnesium Glycinate, 180 Tablets (100 mg per Tablet)

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