What it’s for
- Correcting inadequate magnesium intake
An essential mineral supplied by food and several different supplement salts.
Purpose, evidence and practical considerations.
Deficiency correction is established. Sleep benefits in people with adequate magnesium are uncertain, and results for one salt cannot be applied to an unspecified product.
Confidence: moderate
Supplemental magnesium commonly causes diarrhea, nausea or cramping. Severe toxicity is uncommon with normal kidneys but can occur with kidney impairment or very high doses. Magnesium can reduce absorption of some antibiotics and bisphosphonates.
Magnesium is an essential cofactor involved in nerve, muscle and energy metabolism. Correcting deficiency is established; whether an unspecified oral form improves sleep in magnesium-replete adults is uncertain.
Regulatory status: essential nutrient and dietary supplement ingredient
The evidence on this page does not automatically apply to:
How people use it, with their schedules, context and original sources.
400-800mg · Evening
Muscle relaxation, sleep quality, and enzyme function
Based on individual needs · Daily
Stress resilience, sleep, and cortisol management
30 min before sleep
Amount and timing patterns reported in public protocols; these are observations, not instructions. Private and hidden usage is excluded.
daily
Magnesium is listed as an ingredient or component in these reviewed interventions.
These share a protocol with this intervention. This does not establish that they work together or are suitable alternatives.
Form and milligrams not stated in 2024; the 2021 toolkit suggested 145 mg threonate or 200 mg bisglycinate. FoundMyFitness, 12 Jun 2024.
~1 g elemental, across forms · Daily · day and night
to reach about a gram of total elemental magnesium
daily in the January 2024 list