Magnesium is a cofactor for more than 300 enzyme systems including all reactions involving ATP, DNA and RNA polymerases, protein synthesis ribosomes, and the Na/K-ATPase pump. The 2003–2006 NHANES survey found that 48% of Americans consumed less than the recommended dietary allowance of magnesium. The RDA itself may underestimate actual requirements, particularly in adults who exercise, drink alcohol, or experience chronic stress.
Supplementation
- Magnesium glycinate — best absorbed and most tolerated form; glycinate also aids sleep
- Magnesium malate — good absorption; malate has additional energy metabolism support
- Magnesium oxide — poorly absorbed; primarily a laxative at higher doses
- 200–400 mg elemental magnesium daily is the evidence-based range for repleting deficiency
- Taken in the evening — GABA receptor effects support sleep onset
magnesiumdeficiencysupplementssleepmuscle functionenzyme reactions