The Evening Mineral for Sleep and Fewer Cramps
Genuinely useful, honestly caveated
Magnesium is involved in several hundred bodily processes, and modern diets frequently fall short of optimal intake.
Signs you may be low: muscle cramps or twitches, restless or poor-quality sleep, and unexplained fatigue are the common, if non-specific, signs of insufficient magnesium.
Dose: 300–400 mg, taken in the evening.
Form matters: avoid magnesium oxide specifically — it's poorly absorbed. Glycinate is a reasonable, well-tolerated choice, though the specific sleep-benefit trial used a different form, so glycinate's sleep benefit rests on plausible extrapolation rather than being separately trial-verified.
Don't exceed 400 mg without medical guidance — higher doses risk gastrointestinal side effects.
Section takeaway
Magnesium glycinate is a reasonable, low-risk evening supplement with a genuine (if imperfectly form-matched) trial basis — see the Sleep guide's Section 11 for the full evidence discussion.