Magnesium is involved in several hundred bodily processes, and modern diets frequently fall short of optimal intake.
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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.
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Dose: 300–400 mg, taken in the evening.
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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.
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Don't exceed 400 mg without medical guidance — higher doses risk gastrointestinal side effects.