Magnesium
Magnesium is involved in hundreds of enzymatic reactions including energy production and muscle relaxation. Intake is commonly below recommended levels, and training increases losses.
Effective dose
200–400 mg of elemental magnesium per day.
Timing
Evening, particularly if you are using it for sleep and relaxation.
What it is
An essential mineral found in leafy greens, nuts, seeds and whole grains.
How it works
It regulates nerve signalling and muscle contraction, supports ATP production and influences the nervous system's shift into a rested state — which is why it is a staple of sleep stacks.
What the research shows
- Correcting a genuine deficiency improves sleep quality and reduces cramping.
- Supplementing on top of an already adequate intake produces much smaller effects.
Best for
Forms to look for
- Glycinate (best tolerated, calming)
- Citrate (also a mild laxative)
- L-threonate (cognitive focus)
- Oxide (cheap, poorly absorbed)
What to watch out for
Oxide is the most common form in cheap multivitamins and the least absorbable. Citrate at high doses loosens stools.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for magnesium, each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Which magnesium is best for sleep?
Glycinate. It is well absorbed, gentle on the stomach and the glycine itself supports sleep onset.
Related on SportsNutrition.com
Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.