Learn · Supplements
Magnesium
The short version
Magnesium is an essential mineral involved in many normal body processes.
Whether supplementing is useful depends partly on your diet and circumstances.
Best for
- — People with low dietary intake
- — Circumstances advised by a health professional
How to use
Food first — nuts, seeds, legumes, wholegrains, leafy greens. Supplement per label if needed.
The full version
What it is
An essential mineral involved in many normal processes, including muscle and nerve function and energy metabolism.
Why people use it
Often for sleep, cramps or recovery — or because they've heard most people are low.
What it may help with
Supplementing may be useful if your dietary intake is low or a health professional has identified a need.
What it isn't
It's not a guaranteed sleep supplement, a testosterone booster or a cure for stress.
We don't really know yet
What we don't know
Benefits for sleep or recovery in people with adequate intake — we don't really know yet.
Best practice
- When?
- Per label; many take it in the evening.
- Commonly studied intake
- Follow the label; avoid exceeding recommended upper limits from supplements.
- With food?
- Often better tolerated with food.
- Every day?
- If you're using it, consistently.
- What actually matters?
- Eating magnesium-rich foods.
Considerations
- Individual circumstances differ. Medications, health conditions, pregnancy and other factors can affect whether a supplement is appropriate — check with an appropriate health professional if relevant.
- High doses can cause digestive upset.
- Can interact with some medications.
Related
RELATEDView sources
Sources are being reviewed and will be added here. We'd rather list nothing than list something we haven't checked.