Magnesium: How to Use Effectively
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Product Examples: Magnesium Glycinate, Magnesium Citrate, Magnesium Threonate, Magnesium Malate
Purpose
Supports muscle relaxation, energy production, stress reduction, sleep quality, and electrolyte balance. Essential for over 300 enzymatic processes in the body.
How to Take
- When: Evening is ideal for sleep and relaxation, though timing can vary based on purpose
- How Much: 200–400 mg/day depending on form and individual needs
- How: Capsules, powders, or liquids; best absorbed with meals
Who It's Best For
- Athletes with high sweat loss or cramping
- Individuals experiencing stress, poor sleep, or fatigue
- People with diets low in leafy greens, nuts, or whole grains
Pro Tips
- Form Matters: Glycinate for sleep/stress, Citrate for digestion, Threonate for brain function
- Stacking: Pair with zinc and B6 for nervous system support
- Absorption: Avoid taking magnesium with high-dose calcium, which may interfere with uptake
FAQs
|
Question |
Answer |
|
Can I take it before workouts? |
Yes, especially if prone to cramping or electrolyte imbalance. |
|
Is too much magnesium harmful? |
Excess can cause GI distress — stick to recommended dose unless guided by a professional. |
|
What form is best for sleep? |
Magnesium glycinate is gentle and often preferred for calming effects. |