Mineral
Magnesium (Elemental)
Also known as: Mg, magnesium bisglycinate, magnesium glycinate, magnesium chelate
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.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Daily target & upper limit
420 mg / day · UL 350 mgMagnesium (Elemental) has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Magnesium (Elemental) dosage reference →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
Products containing Magnesium (Elemental)
Top-scoring supplements in our catalog that list Magnesium (Elemental) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.