MineralNo.016

Magnesium

Muscle & nerve function, sleep, 300+ reactions.

Typical / RDA310–420 mg

Upper limit350 mg*

EvidenceModerate

How to take it

Timing EveningFood OptionalForm Glycinate / citrate

What to know

*The 350 mg limit applies to supplements only — food magnesium has no limit. Glycinate is gentle; citrate can loosen stools. Often taken at night for relaxation.

Interactions & cautions

Cofactor that helps activate vitamin D.
Space 2 h from high-dose zinc.
Can reduce absorption of some antibiotics & bisphosphonates.

Do you actually need it?

Common shortfall in low-veg, high-processed diets.

Questions people ask about magnesium

Is Muscle Twitching a Sign of Low Magnesium?Muscle twitching can be a sign of low magnesium, but it's not the only cause. Adults need 310–420 mg of magnesium daily; learn when to check your levels.
Can You Take Too Much Magnesium? Side Effects and Daily LimitsYes, exceeding the 350 mg daily supplemental limit for magnesium can lead to side effects. Learn how to track your intake and stay safe.
Melatonin and Magnesium: Interaction, Absorption, and SafetyMelatonin and magnesium are safe to take together for sleep and relaxation, with no absorption conflicts. Magnesium has a 350 mg supplemental upper limit.
Magnesium vs Electrolytes: Do You Need Both?While magnesium is an electrolyte, separate electrolyte supplements are often redundant for daily use, unless you're experiencing heavy fluid loss.

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Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.