Deficiency/Heart/Sleep

Magnesium

Essential mineral that corrects low intake and may support sleep and blood pressure in adults who do not get enough from food.

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This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

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Safety

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Quick Take

High-return if your diet is low in magnesium; choose glycinate or citrate, not oxide.

Magnesium is an essential mineral found in pumpkin seeds, nuts, beans, leafy greens, and whole grains. It acts as a cofactor for hundreds of enzymes involved in ATP production, nerve signaling, muscle relaxation, and glucose handling. Best-supported uses are correcting low magnesium status, modestly lowering blood pressure, and helping sleep in some adults. It tends to help most when dietary intake is low or losses are increased.

Potential benefits

Corrects magnesium deficiency

Lowers blood pressure modestly

Improves sleep quality

May improve endothelial function

May reduce nighttime leg cramps

May support normal heart rhythm

Protocol

Amount

200-350 mg elemental magnesium

Frequency

Once daily or split into 2 doses

When

With food if GI-sensitive; evening can help if your goal is sleep, but consistency matters more than timing.

Onset Time

1-2 weeks for sleep/cramps, 4-12 weeks for BP or glucose changes

Who Should Consider

Adults eating few nuts, legumes, greens, or whole grains

Older adults

People using proton pump inhibitors long term

Adults with mild high blood pressure

People with poor sleep quality

Those with low magnesium or related symptoms

Food Sources

Pumpkin seeds (~150 mg per 28 g)
Almonds (~80 mg per 28 g)
Cashews (~75 mg per 28 g)
Cooked spinach (~75 mg per 1/2 cup)
Black beans (~60 mg per 1/2 cup)
Dark chocolate 70-85% (~65 mg per 28 g)

How It Works

Magnesium stabilizes ATP and helps enzymes that control energy production, vitamin D activation, and glucose metabolism. It also regulates calcium flow in nerve and muscle cells, which can reduce neuromuscular excitability, support vascular relaxation, and improve function when magnesium status is low.

Updated 5/19/2026