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Magnesium

Worth it mainly if your intake is low — helps sleep and cramps more than it boosts performance.

EVIDENCE
Moderate
TYPICAL DOSE
200–400 mg of elemental magnesium; glycinate or citrate are well tolerated forms
TIMING
Evening suits most people, since it can feel mildly calming.
WHAT IT IS

An essential mineral involved in muscle function, nerve signalling and energy production. Many people fall short of the recommended intake from food.

WHY (OR WHY NOT)

Correcting a low intake can support sleep quality, muscle relaxation and cramp reduction. It's a fix for a shortfall, not a performance enhancer if you're already getting enough from greens, nuts and whole grains.

CAUTIONS
  • !The oxide form is cheap but poorly absorbed and can loosen the bowels — glycinate is gentler.
  • !High doses cause digestive upset; check with your doctor if you have kidney issues.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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