Key takeaways
- Magnesium supports 300+ processes.
- It helps muscles relax.
- Many adults don't get enough.
- Greens, nuts and seeds are rich sources.
- Glycinate is gentle and well absorbed.
If your muscles often feel tight and your sleep is restless, magnesium is worth a closer look.
What magnesium does
| System | Role of magnesium |
|---|---|
| Nerves | Regulates nerve signals |
| Muscles | Helps muscles relax after contracting |
| Energy | Needed to produce ATP |
| Sleep | Supports relaxation and sleep regulation |
How much do you need?
Recommended intakes are about 400 to 420 mg a day for men and 310 to 320 mg for women, from food and supplements combined.
Best food sources
Pumpkin seeds, almonds, cashews, spinach, black beans, edamame, whole grains, avocado and dark chocolate.
Forms of magnesium
Magnesium glycinate
Bound to glycine; well absorbed, gentle on digestion and popular for relaxation.
Magnesium citrate
Well absorbed but can have a laxative effect.
Magnesium oxide
Common and inexpensive, but less well absorbed.
Sciatilief uses magnesium glycinate alongside alpha lipoic acid, CoQ10, L-carnitine, turmeric and butcher's broom to support nerve comfort and relaxed muscles.
Sources
- NIH Office of Dietary Supplements – "Magnesium" fact sheet.
- de Baaij J.H. et al. – "Magnesium in man: implications for health and disease," Physiological Reviews, 2015.
- Harvard T.H. Chan School of Public Health – "Magnesium."
Common questions
What does magnesium do for muscles?
It helps muscles relax after they contract.
How much magnesium do adults need?
About 310 to 420 mg a day, depending on age and sex.
Why magnesium glycinate?
It is well absorbed and gentle on the stomach.