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Moderate evidenceMinerals

Magnesium

Also called: Magnesium glycinate, bisglycinate, citrate

A mineral involved in sleep, muscle relaxation and energy. Many diets fall short, and stress and sweat raise needs.

Typical amount
200–350 mg elemental magnesium a day (RDA 370–440 mg from food)
Best time
Evening, 1–2 h before bed · Timing guide
Food
With or without food
Typical course
8 weeks, then review
Upper limit
350 mg elemental a day from supplements
Is it right for me?

Where to buy

3 products
Also inside 5 other products (combinations and multivitamins)

What is magnesium?

Magnesium takes part in hundreds of processes in the body, including nerve signals, muscle relaxation, blood sugar control and sleep. Refined grains, little green food and heavy sweating can all leave people short. Glycinate is the gentle form most people take in the evening for sleep and calm; citrate also helps with constipation.

Forms. Glycinate/bisglycinate (gentle, good for sleep), citrate (also helps regularity), oxide (cheap but poorly absorbed). Check the elemental magnesium on the label, not the compound weight.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Loose stools at higher doses, especially with citrate or oxide. People with kidney disease shouldn't take it without a doctor.
Who should be careful
Kidney disease: doctor first; can loosen stools
Spacing
2 h apart from iron and zinc; 4 h from thyroid tablets; 2 h from some antibiotics
Medicines
Keep it 4 hours apart from thyroid medicine. Keep it 3 hours apart from antibiotics.
Stop and call a doctor if
Diarrhoea that lasts, very slow heartbeat, unusual weakness

Food sources

Pumpkin and sunflower seeds, almonds, cashews, spinach, dals and whole grains like ragi and bajra.

Common questions

When should I take magnesium?

In the evening, 1–2 hours before bed.

Why does my label say 2,000 mg?

That's usually the weight of magnesium plus what it's bound to. Elemental magnesium is much lower; look for that number.

Can I take it with iron or zinc?

Keep them at least 2 hours apart, because they compete for absorption.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.