Magnesium is an essential mineral involved in hundreds of enzyme reactions, including those that regulate nerve signaling, muscle contraction, blood sugar, blood pressure, and energy production. Although magnesium supplements are often promoted for sleep, stress, and muscle cramps, their benefits depend on a person's magnesium status, the condition being treated, and the amount taken.
Daily requirement: Most adults need 310–420 mg of magnesium per day from food and supplements combined, depending on age and sex.
Supplement safety limit: For adults, the usual upper limit is 350 mg per day from supplements and medications unless a clinician recommends otherwise.
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