Magnesium

Useful above all if you are starting from a low intake.

• Tier C — Preliminary or mixed — it might work, it might not
• Health

What it is for

Correcting a deficiency; possible support for sleep and muscle function.

How it works

A cofactor in hundreds of enzymatic reactions, including neuromuscular function.

Dosing

200–400 mg/day (glycinate or citrate are better tolerated than oxide).

When to take it

At night if you are after the sleep effect.

Safety

Safe; excess → a laxative effect.

Side effects

Diarrhoea with high doses or poorly absorbed forms (oxide).

Interactions

It reduces absorption of some antibiotics (space the doses out).

Contraindications

Kidney failure (seek medical advice).

Who it has been studied in

Useful if your intake is low (which is common).

Frequently asked