Mineral
Magnesium
Also known as: Mg, Magnesium ion, Magnesium taurate (heart)
Essential mineral involved in 300+ enzymatic reactions. Supports energy, muscle function, sleep, and stress response.
Primary uses
- Depression support
- Anxiety
- Sleep
- Stress
- Muscle function
- Recovery
- Energy production
- Heart rhythm
- Blood pressure
- Muscle relaxation
- Energy
- Stress support
How it works
- Cofactor for ATP production
- Regulates muscle contraction
- GABA modulation
- 300+ enzyme reactions
Dosage
- Typical range
- 200-400mg elemental daily
- Timing
- Evening for sleep
- With food
- Optional
- Duration
- Long-term safe
- Special populations
- Most adults deficient
Forms
- Magnesium glycinate
- Magnesium threonate
- Glycinate
- Citrate
- Threonate
- Taurate
Safety
Common side effects
- Loose stools at high doses
Contraindications
- Severe kidney failure
Known interactions
- Cautionwith calcium
High calcium can impair magnesium absorption
- Infowith zinc
High-dose magnesium may slightly reduce zinc absorption
- Synergywith vitamin d
Magnesium needed for vitamin D activation
- Synergywith melatonin
Complementary sleep support
- Synergywith glycine
Both support sleep through different mechanisms
- Cautionwith calcium channel blockers
Magnesium may enhance BP lowering effect
Evidence notes
Essential mineral with extensive research
Grade A: Multiple well-designed human trials support the main claims.
Related in Mineral
Check a full stack
Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.
Open the checkerMedical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.