Magnesium

Evening, 30-60 min before bed

Magnesium is an essential mineral that participates in over 300 enzymatic processes throughout the body, including energy production, protein synthesis, and neuromuscular function. Despite its critical role, dietary intake is frequently inadequate due to soil depletion and processed food consumption, making it one of the most common nutrient deficiencies in developed countries.

Andy GalpinReported use

Andrew HubermanReported use

Rhonda PatrickReported use

Brad StanfieldReported use

Research Evidence

Supports healthy blood pressure within normal range

Strong

Reduces symptoms of anxiety and perceived stress

Moderate

Threonate form may preferentially cross the blood-brain barrier

Limited

May alleviate muscle cramps and promote recovery

Moderate

Improves sleep quality and reduces time to fall asleep

Strong

Supports insulin sensitivity and glucose metabolism

Moderate

Source: Examine.com

Expert Evidence

214 references from 6 experts

“Personally, I prefer magnesium taurate. And in addition to magnesium, it also provides taurine, which has its own potential health benefits.”

5 Supplements with STRONG Evidence of Benefit

8:41

73 references in 23 episodes from 2021–2025

Safety & Cautions

Side Effects

Loose stools or diarrhea at higher doses
Stomach cramps
Drowsiness (especially threonate/bisglycinate forms)
Nausea when taken on an empty stomach

Magnesium is generally well-tolerated at recommended doses. Those with kidney disease should consult a physician before supplementing, as impaired renal function can lead to magnesium accumulation.

Pairs Well With

Vitamin D3 Zinc Apigenin L-Theanine Vitamin B6 (P-5-P)

Price Comparison

From $0.08/ct

N

NatureBell

4.7

•240 ct

$0.08/ct

$19.95 total

Magnesium

Expert Evidence

Expert Timeline

Side Effects