Magnesium

Adequate magnesium supports muscle/nerve function and may aid sleep when diet is low.

Well established1 min read

Target 300-400 mg/day from food plus supplements if needed; take glycinate/taurate forms if sensitive.

Do you already get enough?Log your meals. Carve shows what your food already covers.

What is magnesium?

Magnesium is a mineral involved in muscle contraction, nerve function, and energy metabolism. Many diets fall short, and low magnesium can affect sleep and recovery.

How does it work?

Magnesium acts as a cofactor in hundreds of reactions, supporting ATP use, muscle relaxation, and nervous system balance. Low levels can impair performance and Sleep. Supplements may aid sleep quality in deficient individuals.

Practical application

Eat nuts, seeds, legumes, whole grains, and greens. If supplementing, use 200-400 mg elemental magnesium, preferably glycinate or taurate to reduce GI upset; avoid high-dose oxide. Take in the evening if it helps relaxation. Check interactions with medications.

Intake300-400 mg/day total; food first, supplement if needed.
FormChoose glycinate/taurate for better tolerance.
TimingEvening dosing may aid relaxation; monitor GI response.

Common mistakes

Using high-dose oxide, causing GI issues.
Assuming it fixes sleep without addressing hygiene and Stress Management.
Overdosing; more is not always better.