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