Sleep and calm
It helps your body relax. In studies, older adults fell asleep faster, and it can calm a busy mind at night.
New to magnesium? Start here.
The everyday mineral
most of us are missing.
Magnesium helps your body in hundreds of small ways: calming your nerves, easing sleep, steadying your heartbeat, and keeping your muscles working. Your body can't make it on its own, and about half of us don't get enough from food. The good news is that it's easy to fix.
- Halfof us don't get enough
- 300+jobs it does in your body
- Dailyyour body can't store much
What magnesium is, in plain words
Magnesium is a basic mineral your body needs to work properly. It plays a part in hundreds of everyday jobs: turning food into energy, calming your nerves, relaxing your muscles, and keeping your heartbeat steady.
The catch is that your body can't make magnesium. You only get it from food, and a lot of today's food has very little of it. That's why about half of us get less than we need, without ever knowing it.
- CalmsRelaxes your nerves and muscles
- PowersHelps turn food into energy
- SteadiesSupports a healthy heartbeat
What it can do for you
Each one is labeled by how strong the research is, so you know what's solid and what's still early.
Heart and blood pressure
Studies show magnesium can gently lower blood pressure, and it helps most in people whose pressure is already high.
Blood sugar
People who get more magnesium tend to have a lower chance of type-2 diabetes. Supplement studies are still mixed.
Muscles, nerves and bones
Your body needs it for muscles that work smoothly, calm nerves, and strong bones. Over half your magnesium is stored in your bones.
Odds are, yes
Some people run low more than others. Sound familiar?
Poor sleepersThe calming mineral for winding down at night.
Feeling stressedStress uses up your magnesium faster.
Active peopleYou lose magnesium when you sweat.
Eat a lot of processed foodIt gets stripped out during processing.
Adults 55+You absorb less as you get older.
Get muscle crampsHelps muscles relax instead of seizing up.
Is it safe? Yes.
From food, magnesium is very safe. Your kidneys clear out anything extra. Supplements are safe too in normal amounts. The main thing to know is that some cheap forms can loosen your stools if you take too much. A few common worries:
“All magnesium is the same”Not quite. Cheap “oxide” is poorly absorbed and can upset your stomach. Gentler forms like glycinate absorb far better.
“You just pee it out”Not if you were low to begin with. Topping up a real shortfall is well worth it.
“It's only for constipation”That's just one type at a high dose. The mineral itself does far more.
This is general information, not medical advice. If you have kidney problems or take heart or blood-pressure medicine, check with your doctor first.
How to take it
1A daily dose
Around 200 to 400 mg a day. Taking it regularly matters more than the exact time.
2Evening works well
Many people take it before bed for the calming effect. With food is fine.
3Pick a gentle form
Look for “glycinate” or “malate.” They absorb well and are easy on the stomach.
What to look for
Not all magnesium is equal. Three things separate a good one from a waste of money.
Gentle
Glycinate or malate
These forms absorb well and won't upset your stomach. Stay away from cheap “oxide,” which barely absorbs.
~200 mg
The right amount
Check the “elemental magnesium” number on the label. Around 200 mg a day is sensible.
Clean
Nothing extra
No artificial colors, fillers, or sweeteners. With a simple mineral, a short ingredient list is a good sign.
A gentle, well-absorbed magnesium is the difference between feeling it and wasting your money.
A small mineral that does a lot
You need it every day, most people don't get enough, and topping it up is cheap and simple. Few things this easy make such a difference to how you sleep and feel.
What to look for