Magnesium is involved in more than 300 enzyme reactions in your body, from making energy to contracting and relaxing muscles. Yet national survey data suggest about half of Americans get less magnesium from food than they should. If you train hard and sweat a lot, it is worth paying attention to.

What magnesium does

• Supports normal muscle contraction and relaxation*
• Helps turn food into energy (ATP needs magnesium to be active)*
• Supports normal nerve function and a calm nervous system*
• Contributes to healthy bones, alongside calcium and vitamin D*

Why active people may run low

You lose small amounts of magnesium in sweat, and hard training increases your body’s demand for it. Add a diet light on leafy greens, nuts, seeds, beans and whole grains, and it is easy to fall short. The recommended intake for adults is about 400 to 420 mg a day for men and 310 to 320 mg for women, from food and supplements combined.

Not all magnesium is the same

Supplements pair magnesium with another compound, and that partner affects how well it is absorbed and how it feels on your stomach.

• Magnesium glycinate is magnesium bound to the amino acid glycine. It is well absorbed and gentle on digestion, which makes it a popular choice for daily use and for evening routines.
• Magnesium citrate is also well absorbed, but it draws water into the gut and is known for a laxative effect at higher doses.
• Magnesium oxide is inexpensive and packs a lot of magnesium per pill, but less of it is absorbed and it is more likely to upset your stomach.

Read the label: elemental vs. compound

This is where many shoppers get confused. “500 mg magnesium glycinate” usually means 500 mg of the compound, of which only a fraction is actual magnesium. The number that matters is elemental magnesium. A good label tells you both.

Magnesium and sleep

Magnesium supports relaxation and a calm nervous system, and many people take it in the evening as part of a wind-down routine.* Glycine, the amino acid in glycinate, has also been studied for sleep quality. Research on magnesium and sleep is still developing, so think of it as one piece of good sleep habits, not a replacement for them.

How to take it

• Take it with meals to make it easier on your stomach.
• Splitting the dose (for example, with dinner and before bed) works well for many people.
• The upper limit for magnesium from supplements is 350 mg a day for adults unless your doctor advises more. Magnesium from food does not count toward that limit.
• Magnesium can interact with some antibiotics, bisphosphonates and other medications, and people with kidney problems should check with a doctor first.

Upward Nutrition Magnesium Glycinate

Our Magnesium Glycinate provides 275 mg of elemental magnesium from 2,500 mg of magnesium glycinate per three-capsule serving, and we list both numbers so you know exactly what you are getting. It is made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.

Shop Magnesium Glycinate →

References

1. National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals.
2. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006;19(3):180-189.
3. Arab A, et al. The role of magnesium in sleep health: a systematic review of available literature. Biol Trace Elem Res. 2023;201(1):121-128.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.