Magnesium
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A mineral involved in hundreds of enzyme reactions in the body, present in foods like leafy greens, nuts, and whole grains, and added to supplements as various magnesium salts.
Why it’s used
Taken to support muscle, nerve, and bone function, and to help meet daily intake when diet is low in magnesium-rich foods.
What the evidence is for
correcting magnesium deficiency and supporting normal nerve and muscle function.
What the evidence says
NIH ODS states magnesium's role in normal physiological function is well established, and supplementation is understood to correct deficiency where it exists. Evidence for benefits from supplementation in people who are not deficient — for things like sleep or cramps — is more limited and mixed.
Dose studied
310–420 mg — RDA range for adult men and women, per NIH ODS.
Context
Studies on magnesium and outcomes such as blood pressure or glucose control mostly enroll people with low baseline magnesium status, which limits how the findings generalize to a well-nourished population.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.