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Magnesium
Also called: magnesium glycinate, magnesium citrate, magnesium oxide, mag
A mineral the body needs for muscles, nerves, blood sugar, blood pressure and bones. Sold as glycinate, citrate, oxide and other forms.
- Why people take it
- Sleep, muscle cramps, stress and constipation (citrate and oxide have a laxative effect).
- What the evidence says
- Helps if you are low in it. For sleep and cramps in people who are not low, studies show small or no benefit.
- Be careful
- Too much from supplements causes diarrhoea; adults should not take more than 350 mg a day from supplements unless a doctor advises. Avoid with kidney disease. Take it at least 2 hours apart from some antibiotics and osteoporosis medicines.
- In food
- Nuts, seeds, whole grains, dals and beans, leafy greens.
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Common questions
What is Magnesium?
A mineral the body needs for muscles, nerves, blood sugar, blood pressure and bones. Sold as glycinate, citrate, oxide and other forms.
Why do people take Magnesium?
Sleep, muscle cramps, stress and constipation (citrate and oxide have a laxative effect).
Does Magnesium work?
Helps if you are low in it. For sleep and cramps in people who are not low, studies show small or no benefit.
Is Magnesium safe?
Too much from supplements causes diarrhoea; adults should not take more than 350 mg a day from supplements unless a doctor advises. Avoid with kidney disease. Take it at least 2 hours apart from some antibiotics and osteoporosis medicines.
Sources and further reading
Last reviewed 31 October 2026. Written by Satya Babu.
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