What magnesium does
It is involved in over 300 enzyme reactions, including those regulating the nervous system and muscle relaxation. It also supports GABA activity, the neurotransmitter behind winding down.
Where the evidence is strongest
In people who are actually deficient. Correcting a magnesium deficiency improves sleep quality measurably. In people with adequate levels, the effect is much smaller.
Not all forms are equal
Magnesium oxide is cheap and poorly absorbed but useful at higher doses. Glycinate and citrate absorb better and are gentler on the gut. The form on the label matters more than the milligram number.
Timing and dose
Thirty to sixty minutes before bed. Keep it away from calcium, which competes for absorption. Too much too fast has a well-known laxative effect, so build up.
What it will not do
It is not a sedative. If you cannot sleep because of stress, screens, caffeine or an irregular schedule, magnesium will not overcome any of those.
Nothing in this article is medical advice. If you have a diagnosed condition or take prescription medication, speak to your doctor before changing what you take.
