A Practical Guide To Magnesium Supplementation

You’ve probably heard you should take magnesium. This guide explains what it does, whether you need it, and how to make a sensible choice — rather than just buying whatever’s at the pharmacy. The Short Version For most reasonably healthy adults who eat a typical Western diet and want better sleep or general magnesium support: 200–400 mg of magnesium glycinate in the evening, with food, is a reasonable starting point. If you find single large doses cause any GI discomfort, split it — 200 mg earlier in the day and 200 mg before bed. If sleep isn’t the goal and you mainly want to close a dietary gap, glycinate or citrate both work well. Avoid oxide for anything other than occasional antacid or laxative use. Give it at least 4–6 weeks before concluding it isn’t working. And if you’re on multiple medications or have any kidney concerns, loop in your doctor before starting. Part 1: What Magnesium Actually Does Magnesium is involved in over 300 biochemical reactions — energy production,…