Magnesium for Sleep: Benefits, Limits, and Safe Use
Magnesium may help some people sleep by supporting melatonin production and relaxing muscles, but the science is mixed and findings are not robust. Common supplement forms, like glycinate and citrate, differ in absorption and effects (citrate can act as a laxative; L-threonate targets brain magnesium). Adults typically need 310–420 mg daily from food sources (greens, beans, nuts, whole grains) and should consult a doctor before starting supplements, especially with kidney, cardiovascular, or GI issues. Excess supplemental magnesium (>~350 mg/day) can cause toxicity, and because supplement quality varies, look for third-party certifications (NSF/USP/CL).
