Magnesium
A mineral involved in over 300 enzymatic reactions, including muscle relaxation and sleep regulation.
Recommended intake
310–420mg/day depending on age and sex.
Upper limit
350mg/day from supplements specifically (food sources have no established upper limit).
Deficiency signs
- • Muscle cramps
- • Fatigue
- • Poor sleep
- • Irregular heartbeat in severe cases
Food sources
- • Leafy greens
- • Nuts and seeds
- • Legumes
- • Whole grains
Evidence note
Moderate evidence for sleep and muscle cramp support; strongest in people with an existing deficiency.