Dietitians Pick Magnesium for Sleep, Recovery, and Filling Diet Gaps

Dietitians say magnesium is the go-to daily supplement to help fill nutrient gaps when foods don’t meet the daily targets (400–420 mg for men, 310–320 mg for women). Magnesium supports sleep by calming the nervous system and aids muscle and nerve function, which is why many take magnesium glycinate for sleep and recovery. While many people can benefit, those with kidney disease or certain medication interactions should consult a clinician and start with a lower dose (the general upper limit is 350 mg/day). Emphasizing a food-first approach, magnesium can be particularly helpful for athletes, older adults, and anyone with consistently low magnesium intake to reach daily needs.