Magnesium is involved in more than 300 enzyme reactions, from energy production to muscle contraction and nerve signalling. Modern diets, refined grains and hard training all quietly drain it.
Not all forms are equal. Magnesium oxide is cheap but poorly absorbed and often causes loose stools. Magnesium glycinate binds the mineral to the amino acid glycine, which improves absorption and is much gentler on the stomach.
Glycine itself is calming, which is why this form is popular for evening use. People typically report falling asleep faster, waking less at night, fewer muscle cramps and less tension in the shoulders and jaw.
How to take it: 200 to 400 mg of elemental magnesium about an hour before bed works for most adults. Give it two to three weeks before judging results, and check with your doctor if you have kidney issues.