Also known as: Mg
Essential mineral involved in over 300 enzymatic reactions. Critical for sleep, stress response, muscle function, and cardiovascular health.
Magnesium is the fourth most abundant mineral in the body. Up to 50% of the Western population does not meet recommended daily intake. The form matters significantly for bioavailability.
Multiple RCTs show significant improvement in sleep onset latency, efficiency, and subjective quality, particularly in older adults.
Strong evidence for reducing nocturnal leg cramps and exercise-related cramping. Dose- and form-dependent.
Moderate evidence suggests magnesium may reduce subjective anxiety, most effective with baseline deficiency.
Helps regulate blood pressure and heart rhythm. Higher dietary magnesium is associated with lower cardiovascular disease risk.
Evening, with food
Elemental magnesium varies by form
30-60 min before bed
Glycinate preferred for calming glycine effect
Sleep, anxiety, general use
General use, constipation
Budget option
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Thorne
NOW Foods
Doppelherz
natural elements
Biogena
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