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Magnesium
HealthOnly if you are low
Matters for muscle and nerve function, but a supplement only helps if your diet is short on it.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Magnesium is a mineral involved in muscle contraction, nerve signals and energy production.
Most people get enough from a varied diet. A supplement only helps if you are short, which is more likely if you eat few nuts, seeds, beans or greens.
How it is used
- Look at your diet first: nuts, seeds, beans and leafy greens cover most needs.
- If you do take it, the evening suits many people.
- Glycinate is usually the gentlest form on the stomach.
Who it suits
- People whose diet is low in whole foods
- Heavy sweaters training a lot
Be careful
- Large amounts upset the stomach; citrate and oxide do so more often.
- Ask a doctor first if you have kidney problems or take antibiotics or other medication.
Food first
Pumpkin seeds, almonds, cashews, spinach, black beans, oats and dark chocolate.
Questions
Does it stop cramp?
The evidence for exercise cramp is weak; cramp usually has other causes.
Will it help me sleep?
Only if you are low. Some people find it relaxing, but the evidence is limited.
Read alongside
Vitamin DHealthOnly if you are lowHelps bones and muscles if you are low, which is common in winter and for people who are rarely outside.
ElectrolytesHydrationSome supportSodium and other salts lost in sweat. Useful for long sessions, hot days and heavy sweaters.
Casein proteinProteinWell supportedThe slower-digesting milk protein. It counts towards daily protein like any other, and suits a snack before bed.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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