If you only fix one thing about your supplement stack this month, make it magnesium.
Magnesium is a cofactor in more than 300 enzyme reactions in the body — it regulates muscle and nerve function, blood sugar, blood pressure, and the synthesis of protein, bone, and DNA. Yet according to NHANES data, an estimated 48% of Americans get less than the recommended daily intake from food alone.
Why most people are deficient
Modern soil is depleted, water filtration strips minerals, and the foods that used to be reliable sources (leafy greens, nuts, seeds, whole grains) often aren't eaten in the quantities our grandparents managed. Stress, caffeine, alcohol, and certain medications all increase magnesium loss through urine.
Signs you might be running low
- Trouble falling asleep, or waking between 2–4 AM
- Muscle cramps, twitches, or restless legs
- Tension headaches or migraines
- Heart palpitations
- A baseline anxiety that has no obvious cause
Picking the right form
Not all magnesium is created equal. The form determines what it actually does in your body:
- Glycinate — best for sleep and anxiety. Highly absorbable, gentle on the gut. 200–400 mg, 30 minutes before bed.
- Citrate — best for occasional constipation. Draws water into the bowel; can loosen stool at higher doses.
- Threonate — crosses the blood-brain barrier; some early evidence for cognition and memory support.
- Oxide — cheapest, but only ~4% bioavailable. Skip it unless you specifically want a laxative effect.
How to start
Begin with magnesium glycinate, 200 mg before bed. Give it two weeks before judging the effect — magnesium works best when tissue stores are replenished, which takes time. If sleep improves and there are no GI side effects, you can move up to 400 mg.
Always check with your healthcare provider before starting a new supplement, especially if you have kidney issues or take prescription medications. Magnesium can interact with certain antibiotics, blood pressure medications, and diuretics.