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mineral

Magnesium

Supports relaxation, glucose control, nerve signaling, and vitamin D metabolism.

What It Does

Magnesium acts in hundreds of enzymatic reactions.

It supports muscle relaxation, sleep quality, and metabolic pathways.

Who Needs It Most

DemographicTarget IntakeUpper Limit
all, age:19-120310-320 mg (F) / 400-420 mg (M)350 mg (supplemental)
female, pregnant350-400 mg350 mg (supplemental)
all, athlete400-600 mg350 mg (supplemental, rest from food)
all, mental_health400-600 mg350 mg (supplemental)
female, perimenopause, postmenopause400 mg350 mg (supplemental)
all, heavy_alcohol400-420 mg350 mg (supplemental)
female, pcos300-400 mg350 mg (supplemental)
all, osteoporosis320-420 mg350 mg (supplemental)
all, diabetes400-420 mg350 mg (supplemental)
female, postmenopause320-400 mg350 mg (supplemental)
all, hypertension400-420 mg350 mg (supplemental)

Signs of Deficiency

  • Muscle cramps
  • Poor sleep
  • Irritability

Best Food Sources

Pumpkin seeds

High

Almonds

Moderate

Dark leafy greens

Moderate

Supplement Guide

Best forms: Magnesium glycinate, Magnesium citrate

What to look for: Elemental magnesium amount clearly labeled

What to avoid: High doses with kidney disease unless supervised

Timing: Evening with dinner or before bed.

Who Should Avoid It

Kidney disease

Reduced renal clearance can increase risk of hypermagnesemia.

Source: Clinical safety guidance

The Research

PubMed citations are temporarily unavailable.

NIH Fact Sheet

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