Magnesium
Magnesium Glycinate | Magnesium Citrate | Magnesium Oxide
mineralPregnancy: Considered safe
Overview
Essential mineral involved in over 300 enzymatic reactions including energy production, muscle function, and nervous system regulation.
Uses
Magnesium Deficiencystrong evidence
Effective for treating and preventing deficiency.
Sleep Qualitymoderate evidence
May improve sleep quality and relaxation.
Muscle Crampspreliminary evidence
May help reduce muscle cramps.
Dosage
Typical dosage: 200-400 mg daily
Maximum dosage: 400 mg daily (supplemental)
Timing: Evening, with or without food
Side Effects
- Diarrhea (especially oxide form)
- Stomach upset
Interactions
Antibioticsmoderate
May reduce antibiotic absorption
Contraindications
- Kidney disease
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