Magnesium is one of the most useful supplements we recommend across our pathways, but the shelf is full of the wrong form at the wrong dose. This guide is what our clinical team actually tells clients.
Which form of magnesium should you take?
Magnesium glycinate is the default for sleep, anxiety, and ADHD-related nervous-system regulation. It's well absorbed and doesn't cause the loose stools that oxide and citrate do. Magnesium citrate is fine if constipation is also a target. Skip magnesium oxide, it's cheap because it's poorly absorbed.
What dose actually works?
Most useful evidence sits at 200 to 400mg of elemental magnesium taken 60 to 90 minutes before bed. Look at the elemental amount on the label, not the total compound weight, a 1000mg capsule of magnesium glycinate might only give 140mg elemental.
Who should be careful?
People on certain blood pressure medications, with reduced kidney function, or on some antibiotics should check with a GP or pharmacist first. Magnesium is well tolerated but interacts with more medications than people realise.
Our recommended brands
We look for third-party testing, magnesium glycinate as the primary form, and no proprietary blends. See the linked product pages below for our current picks and where they sit in our pathways.
Our picks
The Nue Co. Stress Relief
Ashwagandha-based supplement clinically shown to reduce cortisol levels. A great complement to therapy for stress and anxiety management.
Read reviewWild Nutrition Daily Multi Nutrient
Food-grown daily multivitamin designed for optimal absorption. Recommended by our clinical team for foundational nutritional support.
Read reviewFAQ
Is magnesium safe to take every day?
For most healthy adults, 200-400mg of elemental magnesium daily is well tolerated long-term. Check with a GP if you take blood pressure medication, have kidney disease, or are on antibiotics.
Does magnesium actually help ADHD?
Magnesium doesn't treat ADHD, but many adults with ADHD are low on it and see meaningful improvements in sleep, restlessness, and morning irritability when they replete.
What's the best time to take magnesium?
60-90 minutes before bed for sleep and nervous-system support. Split doses (morning and night) if you're using it for muscle recovery.