Magnesium for Recovery, Sleep, and Performance: A Complete Guide

Walk into any supplement store and you will find a wall of magnesium products making a dozen different claims. Sleep. Relaxation. Muscle recovery. Brain health. Calm. Focus. And of course, the ever-popular "may help with occasional leg cramps" that the marketing departments love. The branding is all over the place, and it gets worse when you realize there are at least seven commonly sold forms of magnesium, each with different absorption rates, different effects, and different price points.

Most people who buy magnesium grab whatever is cheapest -- usually magnesium oxide -- and take one capsule a day without thinking much about it. This is a mistake that costs you both money and results. The difference in bioavailability between magnesium forms is dramatic, and the form you choose should depend on what you are actually trying to accomplish.

We have spent a lot of time going through the primary research on magnesium -- its role in exercise physiology, the clinical trial data on sleep, the surprisingly weak evidence for cramp prevention, and the real-world differences between supplemental forms. This guide covers all of it, with zero fluff and zero supplement-industry marketing spin.

What Magnesium Actually Does in Your Body

Magnesium is the fourth most abundant mineral in the human body and a cofactor in more than 600 enzymatic reactions. That number is not hyperbole -- it comes from a systematic review by de Baaij et al. (2015) published in Physiological Reviews. If you are looking for a single mineral that touches nearly every system relevant to training and recovery, magnesium is it.

The functions that matter most for people who lift:

• ATP production and energy metabolism. Magnesium is required for the activation of ATP (adenosine triphosphate). Every time your muscles contract, they use ATP. The biologically active form of ATP is actually Mg-ATP -- magnesium bound to the ATP molecule. Without adequate magnesium, energy production at the cellular level is compromised. This is not a subtle biochemical footnote. It directly affects your capacity to do work.
• Muscle contraction and relaxation. Magnesium acts as a natural calcium channel blocker in muscle tissue. Calcium triggers muscle contraction, and magnesium facilitates relaxation. When intracellular magnesium is low, muscles can remain in a state of heightened excitability, which contributes to tension, twitching, and (in theory) cramping.
• Protein synthesis. Magnesium is a cofactor for ribosomal function and is directly involved in the synthesis of proteins from amino acids. If you are eating sufficient protein to build muscle, you need adequate magnesium for your body to actually assemble those amino acids into new tissue.
• Nervous system regulation. Magnesium modulates NMDA receptor activity in the brain. NMDA receptors are glutamate receptors involved in excitatory signaling. Magnesium sits in the NMDA receptor channel and blocks it at resting membrane potential, preventing overexcitation. When magnesium levels drop, NMDA receptors become easier to activate, which can contribute to anxiety, restlessness, and difficulty sleeping.
• Electrolyte balance. Magnesium works alongside sodium, potassium, and calcium to regulate fluid balance, nerve transmission, and heart rhythm. It is part of the electrolyte picture that keeps everything running, and it interacts directly with the other electrolytes -- low magnesium can impair your body's ability to maintain proper potassium levels, for example.
• Insulin sensitivity and glucose metabolism. Magnesium plays a role in insulin signaling pathways. Low magnesium status has been associated with insulin resistance in observational studies (Barbagallo & Dominguez, 2015), which has implications for body composition and metabolic health over time.

The point here is straightforward: magnesium is not some niche supplement for a specific purpose. It is a foundational mineral that affects energy production, muscle function, nervous system regulation, and protein synthesis all at once. If you are deficient, nearly everything works a little worse.

Deficiency Is More Common Than You Think

The NHANES (National Health and Nutrition Examination Survey) data has consistently shown that roughly 48% of the U.S. population does not meet the Estimated Average Requirement (EAR) for magnesium from food alone. This is not the same as clinical deficiency -- most of these people are not walking around with hypomagnesemia on their lab work. But subclinical insufficiency, where intake is below optimal but not low enough to produce overt symptoms, is extremely common.

Several factors contribute to this:

• Soil depletion. Magnesium content in crops has declined over the past several decades due to modern farming practices and soil mineral depletion. A tomato grown in 2026 contains less magnesium than a tomato grown in 1960.
• Processed food diets. Refining grains removes a large percentage of their magnesium content. White flour retains roughly 16% of the magnesium found in whole wheat. If most of your carbs come from refined sources, you are leaving magnesium on the table.
• Exercise-induced losses. You lose magnesium through sweat. Nielsen and Lukaski (2006) published a review in Magnesium Research documenting that exercise increases magnesium requirements by 10-20% due to sweat losses and increased urinary excretion, and that marginal magnesium deficiency impairs exercise performance. If you train hard and sweat a lot, your needs are higher than the average sedentary person.
• Stress. Chronic psychological stress increases urinary magnesium excretion. This creates a vicious cycle -- stress depletes magnesium, and low magnesium exacerbates the physiological stress response (Pickering et al., 2020).
• Alcohol and caffeine. Both increase urinary magnesium excretion. If you drink a lot of coffee (common in the lifting community) and enjoy a few drinks on weekends, you are pushing more magnesium out than a non-consumer.

Signs of Magnesium Deficiency

Overt magnesium deficiency produces clear symptoms. Subclinical insufficiency is more subtle. Here is what to watch for, roughly in order from common and mild to less common and more serious:

• Muscle twitches and involuntary eye twitching (fasciculations)
• Difficulty falling asleep or staying asleep
• Increased anxiety, irritability, or a general feeling of being "wired"
• Muscle cramps (though the relationship is more complicated than most people think -- more on this below)
• Fatigue and low energy despite adequate sleep
• Heart palpitations or irregular heartbeat
• Headaches and migraines
• Numbness or tingling in extremities
• Worsened PMS symptoms in women

The tricky part: serum magnesium (the standard blood test) is a poor indicator of total body magnesium status. Only about 1% of your body's magnesium is in the blood. The rest is in bones, muscles, and soft tissues. You can have normal serum magnesium and still be functionally insufficient at the tissue level. Red blood cell (RBC) magnesium is a somewhat better test but still imperfect. In practice, many practitioners recommend a therapeutic trial -- supplement for 4-6 weeks and see if symptoms improve -- rather than relying solely on lab values.

Magnesium Forms Compared: Glycinate, Citrate, Oxide, Threonate, and Taurate

This is where most people make their biggest mistake. Magnesium supplements are not interchangeable. The mineral itself is always the same -- elemental magnesium -- but the compound it is bound to affects absorption, GI tolerance, and in some cases, additional physiological effects from the carrier molecule.

Breaking Down the Top Contenders

Magnesium glycinate is the form we recommend most often for lifters. The glycine component is not just a carrier -- glycine is an inhibitory neurotransmitter that has its own body of evidence for improving sleep quality, reducing core body temperature at night, and promoting a calming effect. Bannai et al. (2012) found that 3g of glycine before bed improved subjective sleep quality and reduced daytime sleepiness. When you take magnesium glycinate, you get the benefits of magnesium plus a meaningful dose of glycine. It is also one of the best-tolerated forms for the GI tract, which matters if you are taking it daily at higher doses.

Magnesium L-threonate was developed by researchers at MIT and is the only form with published human data on brain magnesium elevation. Slutsky et al. (2010) demonstrated in animal models that magnesium threonate increased brain magnesium levels more effectively than other forms and enhanced synaptic plasticity and memory. A subsequent human trial (Liu et al., 2016) showed cognitive improvements in older adults. The limitation is practical: threonate has a very low percentage of elemental magnesium (about 7.2% by weight), so you need to take 3-4 capsules to get a meaningful magnesium dose. Many people use threonate specifically for brain health and pair it with glycinate or citrate for general magnesium repletion.

Magnesium citrate is the workhorse of magnesium supplementation. Reasonably well-absorbed, widely available, and affordable. The trade-off is its osmotic laxative effect -- it draws water into the intestinal lumen, which can cause loose stools or diarrhea at higher doses. For some people, this is actually desirable (if constipation is an issue). For others, it is a dealbreaker. If you tolerate it well, citrate is a perfectly solid choice for general repletion.

Magnesium taurate pairs magnesium with taurine, an amino acid with its own cardiovascular benefits. Taurine has been shown to modestly lower blood pressure and support heart rhythm stability. If cardiovascular health is a specific priority alongside your magnesium supplementation, taurate is worth considering. The research base is smaller than for glycinate or citrate, but the mechanistic rationale is sound.

Magnesium oxide is the form we actively recommend against for most purposes. It has the highest elemental magnesium content per capsule, which looks impressive on the label -- a single capsule might list 400mg of magnesium. But the bioavailability is roughly 4%, based on data from Firoz and Graber (2001) published in Magnesium Research. That means your body absorbs about 16mg from that 400mg capsule. You would get more usable magnesium from a handful of almonds. Oxide is cheap to manufacture, which is why it dominates the bargain supplement market. Unless you are specifically looking for a laxative effect, skip it.

Absorption Differences Between Forms

The bioavailability gap between magnesium forms is not a minor detail. It is the difference between actually raising your tissue magnesium levels and paying for expensive urine (or, in the case of oxide, expensive bowel movements).

Several factors affect how well a magnesium compound is absorbed:

• Solubility. Magnesium compounds that dissolve readily in water tend to be better absorbed in the gut. Citrate and chloride are highly soluble. Oxide is poorly soluble. Glycinate uses a different absorption pathway (amino acid transport) that bypasses some of the solubility constraints.
• Chelation quality. Chelated forms (where magnesium is bound to an organic molecule like an amino acid) are generally better absorbed than inorganic forms (oxide, sulfate). The chelation protects the magnesium from binding to other compounds in the gut and allows it to be absorbed through amino acid transport channels.
• Dose-dependent absorption. Magnesium absorption is inversely related to dose. You absorb a higher percentage of a smaller dose than a larger dose. Taking 200mg at once will yield a higher percentage absorbed than 400mg at once. This is one reason we recommend splitting doses if you are taking more than 200mg per day.
• Competition with other minerals. Calcium, zinc, and iron all compete with magnesium for absorption. Taking a magnesium supplement alongside a high-calcium meal or a multivitamin containing iron and zinc can reduce absorption. This does not mean you need to obsess over timing, but separating magnesium from other mineral supplements by 2-3 hours is a reasonable practice.
• Stomach acid. Some magnesium compounds require adequate stomach acid for dissolution and absorption. Taking magnesium with food stimulates acid production and generally improves absorption while also reducing the chance of GI side effects.

The practical takeaway: a 400mg capsule of magnesium oxide and a 200mg capsule of magnesium glycinate may deliver a similar amount of actual absorbed magnesium to your tissues, despite the oxide capsule containing twice the elemental magnesium on the label. When you compare the cost per milligram of absorbed magnesium (rather than cost per milligram on the label), the premium forms often work out to be similar or even cheaper than oxide.

Magnesium and Sleep Quality: What the Research Shows

Sleep is the reason most people in the fitness community first start looking at magnesium, and the evidence here is genuinely encouraging -- though not as dramatic as some supplement marketers suggest.

Abbasi et al. (2012) conducted a double-blind, placebo-controlled trial on 46 elderly subjects with insomnia and found that 500mg of magnesium (as magnesium oxide, notably -- even the poorly absorbed form showed results) taken daily for 8 weeks significantly improved subjective sleep quality, sleep time, sleep efficiency, and serum melatonin and renin concentrations compared to placebo. The magnesium group also showed reduced serum cortisol.

A more recent meta-analysis by Mah and Bhaskara (2023) in BMC Complementary Medicine and Therapies reviewed 3 RCTs involving 151 older adults and found that magnesium supplementation was associated with a statistically significant reduction in sleep onset latency (the time it takes to fall asleep) of approximately 17 minutes compared to placebo.

The Glycinate Advantage for Sleep

When it comes specifically to sleep, magnesium glycinate has a built-in advantage because of its glycine component. Glycine acts on NMDA receptors and promotes inhibitory neurotransmission in the brainstem and hypothalamus. Inagawa et al. (2006) demonstrated that glycine administration before bed decreased core body temperature and promoted the onset of non-REM sleep in rats, and subsequent human studies confirmed subjective improvements in sleep quality.

The combination effect is meaningful: you get the NMDA-modulating, cortisol-reducing effects of magnesium itself, plus the additional sleep-promoting, temperature-regulating effects of glycine. This dual mechanism is why glycinate consistently outperforms other magnesium forms in user-reported sleep quality improvements, even when head-to-head clinical trials between forms are limited.

Threonate and Sleep Architecture

Magnesium L-threonate is interesting for sleep from a different angle. Because it crosses the blood-brain barrier more effectively, it may influence sleep architecture -- the structure of sleep stages -- rather than just helping you fall asleep faster. The human trial data is still early, but the preclinical work from Bhatt et al. (2020, not to be confused with the REDUCE-IT Bhatt) suggested improvements in slow-wave sleep markers in animal models supplemented with threonate. Slow-wave sleep is the deep sleep phase most associated with physical recovery, growth hormone release, and tissue repair -- exactly what lifters care about.

We want to be transparent here: the threonate research is promising but still thin in terms of large human RCTs specifically measuring sleep outcomes. The mechanistic basis is strong, and the existing data points in the right direction, but we cannot say with the same confidence we have for creatine that threonate definitively improves sleep architecture in humans. It is a reasonable bet, not a proven slam dunk.

Magnesium and Exercise Performance

The relationship between magnesium status and exercise performance is well-established at the mechanistic level and supported by a modest but consistent body of intervention data.

Newhouse and Finstad (2000) published one of the earlier reviews examining magnesium and physical performance and concluded that magnesium supplementation improved exercise performance specifically in individuals with marginal or deficient magnesium status. This finding has been replicated repeatedly: if you are low in magnesium, supplementing it improves performance markers. If you are already replete, additional magnesium does not appear to enhance performance beyond baseline.

Zhang et al. (2017) conducted a meta-analysis of 12 studies and found that magnesium supplementation was associated with improvements in several exercise-relevant markers:

• Reduced lactate accumulation during submaximal exercise
• Lower oxygen consumption at a given workload (improved exercise economy)
• Improved grip strength in subjects with suboptimal magnesium status
• Modest improvements in peak oxygen uptake (VO2 max) in deficient populations

The pattern across the literature is consistent: magnesium is not an ergogenic aid in the way creatine or caffeine are. It does not supercharge performance on top of normal levels. What it does is prevent the performance decline that comes with insufficiency. Given how common subclinical magnesium insufficiency is -- especially among athletes -- this is a meaningful distinction. You are not adding horsepower. You are removing a hidden governor that is limiting the engine you already have.

For recovery specifically, magnesium's role in protein synthesis, ATP regeneration, and inflammation modulation means that it supports the processes that happen between training sessions. The evidence does not show that magnesium supplementation dramatically accelerates DOMS (delayed onset muscle soreness) recovery, but adequate magnesium status supports the full cascade of repair and adaptation processes that training depends on.

Muscle Cramping: The Evidence Is Weaker Than You Think

We need to be honest about this one, because it is the claim you will see on practically every magnesium product, and the evidence does not support it as strongly as the marketing suggests.

Garrison et al. (2020) published a Cochrane systematic review examining magnesium for skeletal muscle cramps. The review included 11 randomized controlled trials and concluded: there is "low-confidence evidence that magnesium supplementation is unlikely to provide a meaningful reduction in the frequency of cramps in older adults." For exercise-associated muscle cramps specifically, the evidence was even thinner.

The disconnect between the widespread belief and the actual data comes down to a few things:

• Most exercise-related cramps are not caused by mineral deficiency. The current scientific understanding is that exercise-associated muscle cramps (EAMCs) are primarily caused by altered neuromuscular control -- essentially, fatigued motor neurons firing inappropriately. The "electrolyte depletion" theory of cramps, while intuitive, has been largely overtaken by the "neuromuscular fatigue" model (Schwellnus et al., 2009).
• True magnesium deficiency can cause cramping. If you are genuinely deficient in magnesium (not just suboptimally insufficient), correcting that deficiency can reduce or eliminate cramps. The Cochrane review found that the evidence against magnesium for cramps was specific to populations who were not severely deficient.
• Confounding factors. People who supplement magnesium and notice fewer cramps may be experiencing improvements from other concurrent changes (better hydration, improved training load management, placebo effect) rather than from the magnesium itself.

Our take: supplement magnesium for its many other well-supported benefits. If your cramps also improve, great. But do not buy magnesium solely for cramp prevention and expect a guaranteed fix. If you are experiencing frequent, severe cramps, look at your training load, hydration, sodium intake, and overall fatigue management before assuming it is a magnesium issue.

RDA vs. Optimal Dosing

The Recommended Dietary Allowances for magnesium, established by the Institute of Medicine:

The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350mg per day. This specifically refers to magnesium from supplements and fortified foods -- not from natural food sources. Magnesium from food does not count toward this limit because the body regulates absorption from food more effectively, and excess is excreted through the kidneys rather than causing GI symptoms.

Here is the reality for most lifters: you are probably getting 200-300mg of magnesium from food (assuming a reasonably healthy diet with some whole grains, nuts, and vegetables). The RDA is 400-420mg for men and 310-320mg for women. And if you are training hard, sweating regularly, and dealing with life stress, your functional requirement may be 10-20% above the RDA.

A practical supplementation protocol:

• Starting point: 200mg of elemental magnesium from a well-absorbed form (glycinate, citrate, or malate), taken once daily with food.
• Moderate approach: 300-400mg of elemental magnesium daily, split into two doses (e.g., 200mg with dinner, 200mg before bed). This fills the gap for most people and stays within the UL.
• Higher-end use: Some practitioners recommend up to 500-600mg total magnesium (food + supplements combined) for athletes with high sweat rates. Going above 400mg from supplements alone increases the risk of GI side effects, especially with citrate. Glycinate is the most forgiving form at higher doses.

Food Sources vs. Supplementation

You should try to get as much magnesium from food as you reasonably can, because food sources come packaged with other nutrients and are well-absorbed. Here are the best dietary sources:

The challenge: even if you eat a diet rich in these foods, you are likely topping out around 250-350mg from food alone unless you are deliberately building every meal around magnesium-rich choices. That is why supplementation makes sense for most active people -- not as a replacement for a good diet, but as insurance for the gap between what you eat and what your body actually needs.

Some people on restricted diets face bigger gaps. If you are low-carb or keto and cutting out beans, whole grains, and many fruits, you are removing several of the best food sources of magnesium. If you are in a cutting phase and total food volume is reduced, your mineral intake drops proportionally. If you follow a highly restrictive elimination diet for any reason, supplementation goes from "good idea" to "borderline necessary."

Timing Recommendations

Timing magnesium is simpler than most supplement timing protocols, but a few principles are worth following:

For sleep: Take magnesium glycinate (or threonate if you are using it) 30-60 minutes before bed. This gives the glycine and magnesium time to begin modulating NMDA receptors and GABA signaling before you are trying to fall asleep. Taking it right as your head hits the pillow is less ideal -- give it a window to work.

For general repletion: If sleep is not your primary concern and you are taking magnesium mainly for exercise recovery and overall health, timing is flexible. Take it with a meal to improve absorption and reduce GI risk. Some people prefer morning or midday dosing with food if they find that magnesium at night makes them groggy in the morning (uncommon, but it happens).

Split dosing: If you are taking more than 200mg of elemental magnesium daily, splitting the dose across two meals is better than taking it all at once. Absorption efficiency decreases at higher single doses, and splitting reduces the chance of GI discomfort. A common protocol: 200mg with dinner, 200mg before bed. Or 200mg with lunch and 200mg with dinner.

What to avoid taking with magnesium: Separate magnesium from calcium, iron, and zinc supplements by at least 2 hours. These minerals compete for the same absorption transporters in the gut. If you take a multivitamin containing these minerals, take your magnesium at a different time of day. Also avoid taking magnesium with high-dose fiber supplements, which can reduce mineral absorption.

Who Needs Magnesium Most

Almost everyone can benefit from paying attention to their magnesium intake, but certain groups stand to gain the most from deliberate supplementation:

• Athletes and regular lifters. Higher sweat rates increase magnesium losses. Greater metabolic demand increases magnesium utilization. And the performance and recovery benefits of adequate magnesium status are most relevant to people who are actually training hard enough to stress these systems.
• People with poor sleep quality. If you are struggling with sleep onset, sleep quality, or feeling unrested despite adequate sleep duration, magnesium glycinate is one of the lowest-risk, highest-potential interventions you can try before reaching for pharmaceutical sleep aids.
• Chronically stressed individuals. The stress-magnesium depletion cycle is real. Chronic stress burns through magnesium, and low magnesium amplifies the stress response. Breaking this cycle with supplementation plus stress management practices is a practical approach.
• People on restricted diets. Low-carb, keto, carnivore, and aggressive cutting diets all tend to be lower in magnesium. If you are eliminating whole food groups or significantly reducing food volume, supplementation becomes more important.
• Older adults. Magnesium absorption decreases with age, and dietary intake tends to decline as well. The elderly population has the highest rates of hypomagnesemia and stands to benefit the most from supplementation for sleep, bone health, and cardiovascular function.
• Heavy coffee drinkers. Caffeine increases renal magnesium excretion. If you are the type who drinks 3-4 cups per day (and we know many of you are), you are pushing more magnesium out than someone who is not caffeinated to the gills.
• People taking certain medications. Proton pump inhibitors (PPIs like omeprazole), some diuretics, and certain antibiotics can deplete magnesium. If you are on long-term PPI therapy in particular, magnesium supplementation is worth discussing with your physician.

The Bottom Line

Magnesium is one of those supplements where the case is straightforward: the mineral is critically important for exercise performance, recovery, and sleep. A huge percentage of the population is not getting enough from food. The downside risk of supplementing at reasonable doses is essentially zero. And the cost is minimal -- even a premium magnesium glycinate supplement runs $0.15-0.30 per day.

Here is what we recommend:

• Choose the right form. Magnesium glycinate is our default recommendation for most lifters. It is well-absorbed, gentle on the stomach, and the glycine component adds genuine sleep benefits. Add threonate if cognitive support or sleep architecture is a specific priority. Avoid oxide unless you are deliberately using it as a laxative.
• Dose appropriately. 200-400mg of elemental magnesium from supplements daily, in addition to whatever you get from food. Start with 200mg and increase based on tolerance. Split doses over 200mg across the day.
• Time it for sleep. If sleep quality is a goal (and for most people it should be), take your magnesium 30-60 minutes before bed. The combination of magnesium's NMDA modulation and glycine's cooling and calming effects makes evening dosing the clear winner for this purpose.
• Do not expect it to fix cramps. Magnesium has many well-supported benefits. Cramp prevention is not reliably one of them based on the current evidence. Supplement for the right reasons and treat any cramp improvement as a bonus.
• Eat magnesium-rich foods. Pumpkin seeds, almonds, spinach, dark chocolate, and black beans are all excellent sources. Supplementation fills the gap, but it is not a substitute for a diet that includes these foods.
• Be patient. Magnesium repletion is not an overnight process. It takes 4-6 weeks of consistent daily supplementation to meaningfully raise tissue magnesium levels. If you try it for three days and declare it does nothing, you have not given it a fair shot.

In the hierarchy of evidence-based supplements for lifters, magnesium sits comfortably in the top tier alongside creatine, fish oil, and vitamin D. It is not flashy. Nobody is going to post an Instagram reel about their magnesium gains. But it quietly supports the entire infrastructure of training adaptation -- from the ATP that powers your reps to the sleep that consolidates your recovery. For the cost of a few cents per day, there is no good reason not to get this one right.

References

1. de Baaij, J.H.F., Hoenderop, J.G.J., & Bindels, R.J.M. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46.
2. Nielsen, F.H. & Lukaski, H.C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180-189.
3. Barbagallo, M. & Dominguez, L.J. (2015). Magnesium and type 2 diabetes. World Journal of Diabetes, 6(10), 1152-1157.
4. Pickering, G., Mazur, A., Trousselard, M., et al. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672.
5. Firoz, M. & Graber, M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257-262.
6. Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3, 61.
7. Slutsky, I., Abumaria, N., Wu, L.J., et al. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165-177.
8. Liu, G., Weinger, J.G., Lu, Z.L., Xue, F., & Bhagavan, S. (2016). Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults. Journal of Alzheimer's Disease, 49(4), 971-990.
9. Abbasi, B., Kimiagar, M., Sadeghniiat, K., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
10. Mah, J. & Bhaskara, T. (2023). A systematic review and meta-analysis on the effect of magnesium supplementation on sleep quality. BMC Complementary Medicine and Therapies, 23, 116.
11. Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75-77.
12. Zhang, Y., Xun, P., Wang, R., et al. (2017). Can magnesium enhance exercise performance? Nutrients, 9(9), 946.
13. Garrison, S.R., Korownyk, C.S., Kolber, M.R., et al. (2020). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, 9(9), CD009402.
14. Schwellnus, M.P., Drew, N., & Collins, M. (2008). Muscle cramping in athletes -- risk factors, clinical assessment, and management. Clinics in Sports Medicine, 27(1), 183-194.
15. Newhouse, I.J. & Finstad, E.W. (2000). The effects of magnesium supplementation on exercise performance. Clinical Journal of Sport Medicine, 10(3), 195-200.