Skip to main content

Mineral

Magnesium (Elemental)

Also known as: Mg, magnesium bisglycinate, magnesium glycinate, magnesium chelate

A
Evidence

Magnesium is an essential mineral involved in over 300 enzymatic reactions, including energy metabolism, protein synthesis, and nervous system function. Strong evidence supports magnesium supplementation for supporting sleep quality, muscle relaxation, and overall mineral status.

Primary uses

  • Sleep support
  • Muscle relaxation and tension relief
  • Stress and anxiety management
  • Bone health support
  • Cardiovascular health
  • Migraine prevention
  • Magnesium deficiency correction

How it works

  • Cofactor for ATP synthesis and cellular energy production
  • NMDA receptor antagonist (may support relaxation)
  • Regulates neurotransmitter release and nerve transmission
  • Supports sarcoplasmic reticulum calcium regulation (muscle relaxation)
  • Activates parasympathetic nervous system

Dosage

Typical range
200-400 mg elemental magnesium daily
Timing
Evening dose preferred for sleep support; can split across meals
With food
Can be taken with or without food; bisglycinate form is gentle on stomach
Duration
Safe for long-term daily use; effects on sleep may be noticeable within 2-4 weeks
Special populations
RDA: 400-420 mg (adult men), 310-320 mg (adult women); higher needs during pregnancy, stress, or intense exercise

Forms

  • Magnesium bisglycinate chelate monohydrate (chelated form with glycine, highly absorbable)· 70/100

Safety

Common side effects

  • Loose stools or diarrhea (dose-dependent; rare with bisglycinate form)
  • Mild GI upset at high doses
  • Nausea (typically at very high intakes)

Contraindications

  • Severe kidney disease (requires medical supervision)
  • Myasthenia gravis
  • High-dose magnesium should be avoided within 2-4 hours of certain medications

Evidence notes

Magnesium is one of the most extensively researched minerals with robust RCT evidence for sleep, muscle function, and stress management. Bisglycinate chelate is a highly bioavailable form with good gastrointestinal tolerance.

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 checker

Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.