Magnesium

What it is

Magnesium is an essential mineral and a cofactor in hundreds of enzymatic reactions, including energy production, muscle and nerve function, and protein synthesis. Many adults fall short of recommended intakes, and supplements are used to close that gap and address symptoms linked to low status.

Benefits

Supplementation can improve magnesium status and may support sleep quality, muscle cramps, and blood pressure, particularly in people with low intake or deficiency. Effective supplemental doses are typically 200-400 mg of elemental magnesium per day, kept at or below the 350 mg supplemental upper limit unless directed otherwise.

When to take it

Taken daily with food to reduce GI upset; many take it in the evening given its role in relaxation and sleep.

Side effects

The most common side effect is diarrhea and GI upset, especially with poorly absorbed forms like oxide; the 350 mg/day supplemental upper limit reflects this. Forms such as glycinate or citrate are better tolerated, and those with kidney impairment should be cautious.

Sources

• NIH ODS Magnesium Fact Sheet for Health Professionals

Products containing Magnesium

No products in our database contain this ingredient yet.