Magnesium
Also known as Magnesium glycinate, Magnesium citrate
Magnesium is a cofactor for hundreds of enzymatic reactions, including energy production, muscle relaxation, blood-sugar control, and nervous-system regulation. Modern diets are frequently low in it, and deficiency can show up as cramps, poor sleep, and tension.
Benefits
Improves sleep quality
ModerateSupports GABA activity and nervous-system calming, which may help with sleep onset and quality.
Eases muscle cramps and tension
ModerateImportant for normal muscle contraction and relaxation.
Supports blood-sugar regulation
ModerateHigher magnesium intake is associated with better insulin sensitivity.
Pros & cons
Pros
- Multiple well-tolerated forms
- Broadly beneficial and inexpensive
- Glycinate form is gentle and calming
Cons
- Oxide form is poorly absorbed
- High doses can be laxative
Side effects
Digestive upset
Citrate and oxide forms can cause loose stools at higher doses.
Excess in kidney disease
Those with impaired kidneys can accumulate magnesium and should be cautious.
How to take it
Typical dose
200–400 mg elemental magnesium per day
Timing
Evening for sleep support; with food to reduce GI upset
Common forms
Tip: Glycinate and malate are gentle on digestion; threonate is studied for cognition.
What the research says
Magnesium and sleep
ModerateReviews suggest modest improvements in sleep parameters, especially in older adults or those with low intake.
Magnesium and metabolic health
ModerateHigher dietary magnesium is consistently associated with improved insulin sensitivity and lower type-2 diabetes risk.
How it connects
Relationships between Magnesium and other supplements in the matrix.
Required to activate vitamin D — low magnesium reduces how well D3 works.
Compare the pairingBoth calm the nervous system, a popular combination for relaxation and sleep.
Compare the pairingCompete for absorption at very high single doses; keep intake balanced rather than mega-dosing one.
Compare the pairing