Magnesium
Commonly used for
EnergySleepFocusAthletic Performance
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Magnesium is involved in hundreds of enzymatic reactions supporting muscle contraction, nerve function, energy production, and sleep. People with low dietary intake or increased losses benefit most, particularly if experiencing muscle cramps or poor sleep quality.
How is it used? / Administration
Form: Magnesium malate and glycinate — well-tolerated, high-absorption forms for general health and sleep; citrate for constipation
Typical dose studied: 200–400 mg elemental magnesium/day
Timing: Evening or before bed; with food if stomach upset
Malate and glycinate are both well-tolerated, high-absorption forms. Avoid oxide — poor absorption and GI side effects. Try Evident Electrolytes* to boost daily magnesium.
What does it pair with?
Pairs well with:
Supports the body's metabolism of vitamin D — Magnesium participates in several enzymatic steps of vitamin D metabolism.
Often taken together, but neither requires the other — Both contribute to bone and neuromuscular physiology, but there's no requirement to supplement them simultaneously.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Avoid with: Chronic kidney disease (Stage 3, 4, or 5) — NOT on dialysis; Dialysis (Hemodialysis or Peritoneal Dialysis)
Interacts with: Separate from levothyroxine, tetracyclines, fluoroquinolones, and bisphosphonates by 2–4 hrs
Already taking it? Check total elemental magnesium. Reduce dose if diarrhea develops.
Research & references
Gröber U et al. (2015). Magnesium in Prevention and Therapy. Nutrients. Costello RB et al. (2016). Magnesium Supplementation in Primary Care. Nutrients. EFSA Scientific Opinion on Dietary Reference Values for Magnesium.
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