What it does
Magnesium plays a role in muscle contraction, nerve signaling, and sleep quality. Low intake is common because many people do not eat enough leafy greens, nuts, and whole grains.
Common forms
- Magnesium glycinate: well absorbed, often used for sleep.
- Magnesium citrate: cheap and well absorbed, can loosen stools at higher doses.
- Magnesium oxide: cheap but poorly absorbed, often wasted.
Amounts and food sources
Typical supplemental doses run 200 to 400 mg per day. Food sources include spinach, almonds, pumpkin seeds, black beans, and whole grains.
If your diet already includes these foods regularly, a supplement is optional rather than necessary. It is a reasonable add if sleep is poor and diet is thin on these foods.