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.
Daily target & upper limit
420 mg / day · UL 350 mgMagnesium has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Magnesium dosage reference →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
Products containing Magnesium
Top-scoring supplements in our catalog that list Magnesium on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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.
Cited research for Magnesium
Clinical studies referenced across Formulate guides that mention magnesium. Each links to the full study page with PubMed source + the guides that cite it.
- Pouteau et al. (2018)PLOS ONE
Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia
- Kirkland AE, Sarlo GL, Holton KF (2018)Nutrients
The role of magnesium in neurological disorders
- Zhang X, Li Y, Del Gobbo LC, et al. (2016)Hypertension
Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials
- Liu et al. (2016)Journal of Alzheimer's Disease
Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. (2012)Journal of Research in Medical Sciences
The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial
- Rosanoff et al. (2012)Nutrition Reviews
Suboptimal magnesium status in the United States
- Slutsky et al. (2010)Neuron
Enhancement of learning and memory by elevating brain magnesium
- Firoz and Graber (2001)Magnesium Research
Bioavailability of US commercial magnesium preparations
Magnesium compared head-to-head
Related in Mineral
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Open the checkerMedical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.