Magnesium supplements
Learn how magnesium is used in the body and when taking more may—or may not—be helpful.
What it does
Magnesium helps muscles and nerves work and is involved in the reactions that release energy from food. Nuts, seeds, beans and whole grains are food sources. A supplement adds a measured amount when there is a reason to increase intake.
When it may help
A supplement may help address low intake or a deficiency identified by a clinician. The appropriate amount depends on food intake, medicines and health conditions.
What to keep in mind
Magnesium is not a dependable general remedy for tiredness or poor sleep. Its normal role in muscles does not mean every cramp is caused by low magnesium.
How this relates to energy
A magnesium deficiency can cause fatigue and weakness. Correcting it can be important, but tiredness alone cannot tell you whether your magnesium is low.
If intake is already adequate, more magnesium is not established as a way to feel more energetic. Persistent low energy needs a broader review.
Read more: Magnesium — NIH
What to look for
The magnesium amount
Use the amount listed as magnesium in Supplement Facts. This is the mineral amount, not the total weight of its chemical form.
Tolerance
Different forms may affect digestion differently. Diarrhea is a reason to reassess the amount or product.
All sources combined
Include magnesium in multivitamins, sleep products, antacids and laxatives when checking your total.
Independent quality testing
Look for independent quality testing, such as NSF or USP verification. It checks aspects of product quality, not whether you will benefit.
How much is too much?
For adults, the usual upper limit from supplements and medicines is 350 mg a day unless a clinician directs otherwise. Magnesium naturally present in food is not included in that limit. The limit is not a target to reach.
Before taking it
Kidney disease increases the risk from extra magnesium; get clinical advice first.
Magnesium can interfere with some antibiotics and osteoporosis medicines. Ask your pharmacist how far apart to take them.
Further reading
These sources provide general education. They do not endorse the product below.
Optional product recommendation
Recommended by Dr. Brittany Snustad
Dr. Brittany Snustad recommends Nutrilite Magnesium. Whether it is appropriate for you depends on your needs, medicines and other supplements.
Nutrilite™ Magnesium
Magnesium capsules
60 capsules · 30-day supply
Item 128032
What it contains
- 200 mg magnesium per two-capsule serving, from three magnesium forms.
- Olive fruit extract, providing 10 mg hydroxytyrosol, a plant compound.
Where this product fits
Nutrilite Magnesium may help supplement magnesium intake when needed. The added olive extract does not establish that this formula improves fatigue or sleep.
How it is taken
Label directions: take two capsules daily with an evening meal.
Before ordering
- Extra magnesium can cause diarrhea. Ask your clinician before use if you have kidney disease.
- Magnesium can affect absorption of some antibiotics and osteoporosis medicines. Ask your pharmacist about timing.
- Check magnesium already supplied by Double X, Cal Mag D, Bone Health Pack or Sweet Dreams gummies.
- Ask your clinician before use during pregnancy or breastfeeding.
Products are optional and purchased separately from the Reset Method membership. Member discounts are applied manually while paid membership access is active. Opening the link does not apply the discount.
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If you prefer another brand, we recommend looking for a product with comparable ingredients, amounts and 3rd party testing.
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