Evidence report · Sleep
Magnesium at 300-500mg of elemental magnesium a day is worth taking if your diet falls short, and roughly half of US adults' diets do. The form depends on the goal: glycinate or malate for daily needs, carbonate to avoid loose stools, threonate for the brain only. A standard blood test is a poor guide to your status.
Verdict
Leaning for
Magnesium supplements are worth taking.
6 sources: 2 positive, 4 partly
10 sources credited37 counted mentions17 episodes · 28 h35 checked quotesChecked against the tape 2026-03-09
Each claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Magnesium supplements are worth taking.
6 sources: 2 positive, 4 partly.
Researchers say
2 positive, 4 partly
Mark Hyman, 13 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 16:27 · positive
“magnesium is my number one sleep supplement”
on The Dr. Hyman Show, at 19:28 · positive
“It's one of the most consistently helpful nutrients for sleep. And you can use forms like magnesium glycinate or thrienate.”
on The Dr. Hyman Show, at 07:17 · positive
“we need to be taking probably 300 400 milligrams a day I take about 4 or 600 I take it at night”
on The Dr. Hyman Show, at 05:18 · positive
“I want you to supplement wisely a highquality multivitamin magnesium vitamin D3 omega-3 fats or fish oil”
on The Dr. Hyman Show, at 27:47 · positive
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 11:40 · positive
“magnesium is one of my favorites to take magnesium before bed two to 400 milligrams”
on The Dr. Hyman Show, at 00:06 · positive
on The Dr. Hyman Show, at 07:24 · positive
“we need to be taking probably 300 400 milligrams a day i take about four or six hundred”
on The Dr. Hyman Show, at 06:50 · positive
“try some relaxing minerals like magnesium and calcium.”
on The Dr. Hyman Show, at 21:25 · positive
“of all the supplements all the things that I use one of the most important is magnesium”
on The Dr. Hyman Show, at 16:11 · partly
on The Dr. Hyman Show, at 29:24 · partly
“so magnesium is my first go-to a lot of people are low in magnesium that can cause insomnia”
on The Dr. Hyman Show, at 06:13 · partly
“magnesium is a very powerful relaxation mineral for the digestive system it helps prevent the reflux”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:09
Positive Video · Opinion
Open the tape at 2:30:09 →“but yes magnesium supplementation can be very beneficial uh for muscle for brain”
Rhonda Patrick, 3 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 1:15:58 · positive
“you want to make sure you're getting an organic salt so that would be something like magnesium citrate magnesium malate magnesium um glycinate”
on FoundMyFitness, at 22:46 · positive
“the answer is I hedge my bets I take a supplement that has many different forms of magnesium salts”
on Huberman Lab, at 20:56 · partly
“supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams”
Dr. Matt Walker, on Huberman Lab, at 2:20:10
Partly Video · Opinion
Open the tape at 2:20:10 →“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and”
Andrew Huberman, 4 mentions on this claim
Partly Video
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:13:55 · partly
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab, at 1:15:04 · partly
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it.”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Michael Breus, on The Diary Of A CEO, at 1:36:47
Partly Video · Opinion
Open the tape at 1:36:47 →“If you're deficient in vitamin D, magnesium, iron, fix those three things first.”
Studies show
No study counted yet.
Mark Hyman Video · positive · 13 mentions
on The Dr. Hyman Show, at 16:27 · positive · Opinion
“magnesium is my number one sleep supplement”
on The Dr. Hyman Show, at 19:28 · positive · Opinion
“It's one of the most consistently helpful nutrients for sleep. And you can use forms like magnesium glycinate or thrienate.”
on The Dr. Hyman Show, at 07:17 · positive · Opinion
“we need to be taking probably 300 400 milligrams a day I take about 4 or 600 I take it at night”
on The Dr. Hyman Show, at 05:18 · positive · Opinion
“I want you to supplement wisely a highquality multivitamin magnesium vitamin D3 omega-3 fats or fish oil”
on The Dr. Hyman Show, at 27:47 · positive · Opinion
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 11:40 · positive · Opinion
“magnesium is one of my favorites to take magnesium before bed two to 400 milligrams”
on The Dr. Hyman Show, at 00:06 · positive · Opinion
on The Dr. Hyman Show, at 07:24 · positive · Opinion
“we need to be taking probably 300 400 milligrams a day i take about four or six hundred”
on The Dr. Hyman Show, at 06:50 · positive · Opinion
“try some relaxing minerals like magnesium and calcium.”
on The Dr. Hyman Show, at 21:25 · positive · Opinion
“of all the supplements all the things that I use one of the most important is magnesium”
on The Dr. Hyman Show, at 16:11 · partly · Opinion
on The Dr. Hyman Show, at 29:24 · partly · Opinion
“so magnesium is my first go-to a lot of people are low in magnesium that can cause insomnia”
on The Dr. Hyman Show, at 06:13 · partly · Opinion
“magnesium is a very powerful relaxation mineral for the digestive system it helps prevent the reflux”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:09 Video · positive · Opinion
“but yes magnesium supplementation can be very beneficial uh for muscle for brain”
Rhonda Patrick Video · partly · 3 mentions
on The Dr. Hyman Show, at 1:15:58 · positive · Opinion
“you want to make sure you're getting an organic salt so that would be something like magnesium citrate magnesium malate magnesium um glycinate”
on FoundMyFitness, at 22:46 · positive · Opinion
“the answer is I hedge my bets I take a supplement that has many different forms of magnesium salts”
on Huberman Lab, at 20:56 · partly · Opinion
“supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams”
Dr. Matt Walker, on Huberman Lab, at 2:20:10 Video · partly · Opinion
“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and”
Andrew Huberman Video · partly · 4 mentions
on Huberman Lab, at 1:51:53 · partly · Opinion
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:13:55 · partly · Opinion
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab, at 1:15:04 · partly · Opinion
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it.”
on Huberman Lab, at 1:01:44 · partly · Opinion
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Michael Breus, on The Diary Of A CEO, at 1:36:47 Video · partly · Opinion
“If you're deficient in vitamin D, magnesium, iron, fix those three things first.”
Magnesium supplements improve sleep and overall health.
6 sources: 5 partly, 1 negative.
Researchers say
2 partly
Mark Hyman, 5 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 21:35 · positive
“most people have such improvements pretty quickly when they take it uh and it can improve your sleep”
on The Dr. Hyman Show, at 19:02 · partly
“Okay. Now, here's here's uh the most helpful ones. Magnesium.”
on The Dr. Hyman Show, at 29:20 · partly
“there are a lot of things you can do to help improve sleep through supplementation so magnesium is my first go-to”
on Huberman Lab, at 51:45 · partly
“It's also helps with detoxification and sleep and other things.”
on The Dr. Hyman Show, at 10:48 · partly
“magnesium is absorbed through the skin which helps you relax”
Andrew Huberman, 3 mentions on this claim
Partly Video
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:12:28 · partly
“There are supplements that for most people will greatly improve their ability to fall and stay asleep”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Studies show
3 partly, 1 negative
4 papers we read
Pooled analysis, BMC Complement Med Ther, 2021, PMID 33865376
Partly Study
Read the paper on PubMed →The findings suggest that the true effect of magnesium supplementation on insomnia symptoms lies somewhere between a positive effect and a null effect in comparison to placebo as measured by sleep parameters and questionnaires.
Systematic review, Nutrients, 2024, PMID 39064758
Partly Study
Read the paper on PubMed →One study shows that magnesium and vitamin B6 supplementations alleviate RLS symptoms, with magnesium being superior in terms of efficacy, albeit with limited evidence.
Controlled trial, Front Endocrinol (Lausanne), 2024, PMID 39534260
Partly Study
Read the paper on PubMed →In addition, supplementation significantly decreased the severity of insomnia among patients with diabetes by improving sleep duration.
Controlled trial, Nutrients, 2024, PMID 38257144
Negative Study
Read the paper on PubMed →Supplementation of ZMA for two nights of partial sleep deprivation had no effect on sleep or subsequent morning performance.
Mark Hyman Video · partly · 5 mentions
on The Dr. Hyman Show, at 21:35 · positive · Opinion
“most people have such improvements pretty quickly when they take it uh and it can improve your sleep”
on The Dr. Hyman Show, at 19:02 · partly · Opinion
“Okay. Now, here's here's uh the most helpful ones. Magnesium.”
on The Dr. Hyman Show, at 29:20 · partly · Opinion
“there are a lot of things you can do to help improve sleep through supplementation so magnesium is my first go-to”
on Huberman Lab, at 51:45 · partly · Opinion
“It's also helps with detoxification and sleep and other things.”
on The Dr. Hyman Show, at 10:48 · partly · Opinion
“magnesium is absorbed through the skin which helps you relax”
Andrew Huberman Video · partly · 3 mentions
on Huberman Lab, at 1:51:53 · partly · Opinion
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:12:28 · partly · Opinion
“There are supplements that for most people will greatly improve their ability to fall and stay asleep”
on Huberman Lab, at 1:01:44 · partly · Opinion
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Pooled analysis, BMC Complement Med Ther, 2021, PMID 33865376 Study · partly
The findings suggest that the true effect of magnesium supplementation on insomnia symptoms lies somewhere between a positive effect and a null effect in comparison to placebo as measured by sleep parameters and questionnaires.
Systematic review, Nutrients, 2024, PMID 39064758 Study · partly
One study shows that magnesium and vitamin B6 supplementations alleviate RLS symptoms, with magnesium being superior in terms of efficacy, albeit with limited evidence.
Controlled trial, Front Endocrinol (Lausanne), 2024, PMID 39534260 Study · partly
In addition, supplementation significantly decreased the severity of insomnia among patients with diabetes by improving sleep duration.
Controlled trial, Nutrients, 2024, PMID 38257144 Study · negative
Supplementation of ZMA for two nights of partial sleep deprivation had no effect on sleep or subsequent morning performance.
4 more claims on dose, form and timing, each with its verdict and receipts, are in the full report.
6 risks to check before you start
Built from every credited researcher and cited study on each claim.
Magnesium supplements are worth taking.
Mark Hyman, 13 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 16:27 · positive
“magnesium is my number one sleep supplement”
on The Dr. Hyman Show, at 19:28 · positive
“It's one of the most consistently helpful nutrients for sleep. And you can use forms like magnesium glycinate or thrienate.”
on The Dr. Hyman Show, at 07:17 · positive
“we need to be taking probably 300 400 milligrams a day I take about 4 or 600 I take it at night”
on The Dr. Hyman Show, at 05:18 · positive
“I want you to supplement wisely a highquality multivitamin magnesium vitamin D3 omega-3 fats or fish oil”
on The Dr. Hyman Show, at 27:47 · positive
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 11:40 · positive
“magnesium is one of my favorites to take magnesium before bed two to 400 milligrams”
on The Dr. Hyman Show, at 00:06 · positive
on The Dr. Hyman Show, at 07:24 · positive
“we need to be taking probably 300 400 milligrams a day i take about four or six hundred”
on The Dr. Hyman Show, at 06:50 · positive
“try some relaxing minerals like magnesium and calcium.”
on The Dr. Hyman Show, at 21:25 · positive
“of all the supplements all the things that I use one of the most important is magnesium”
on The Dr. Hyman Show, at 16:11 · partly
on The Dr. Hyman Show, at 29:24 · partly
“so magnesium is my first go-to a lot of people are low in magnesium that can cause insomnia”
on The Dr. Hyman Show, at 06:13 · partly
“magnesium is a very powerful relaxation mineral for the digestive system it helps prevent the reflux”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:09
Positive Video · Opinion
Open the tape at 2:30:09 →“but yes magnesium supplementation can be very beneficial uh for muscle for brain”
Rhonda Patrick, 3 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 1:15:58 · positive
“you want to make sure you're getting an organic salt so that would be something like magnesium citrate magnesium malate magnesium um glycinate”
on FoundMyFitness, at 22:46 · positive
“the answer is I hedge my bets I take a supplement that has many different forms of magnesium salts”
on Huberman Lab, at 20:56 · partly
“supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams”
Dr. Matt Walker, on Huberman Lab, at 2:20:10
Partly Video · Opinion
Open the tape at 2:20:10 →“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and”
Andrew Huberman, 4 mentions on this claim
Partly Video
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:13:55 · partly
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab, at 1:15:04 · partly
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it.”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Michael Breus, on The Diary Of A CEO, at 1:36:47
Partly Video · Opinion
Open the tape at 1:36:47 →“If you're deficient in vitamin D, magnesium, iron, fix those three things first.”
Magnesium supplements improve sleep and overall health.
Mark Hyman, 5 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 21:35 · positive
“most people have such improvements pretty quickly when they take it uh and it can improve your sleep”
on The Dr. Hyman Show, at 19:02 · partly
“Okay. Now, here's here's uh the most helpful ones. Magnesium.”
on The Dr. Hyman Show, at 29:20 · partly
“there are a lot of things you can do to help improve sleep through supplementation so magnesium is my first go-to”
on Huberman Lab, at 51:45 · partly
“It's also helps with detoxification and sleep and other things.”
on The Dr. Hyman Show, at 10:48 · partly
“magnesium is absorbed through the skin which helps you relax”
Andrew Huberman, 3 mentions on this claim
Partly Video
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:12:28 · partly
“There are supplements that for most people will greatly improve their ability to fall and stay asleep”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
Pooled analysis, BMC Complement Med Ther, 2021, PMID 33865376
Partly Study
Read the paper on PubMed →The findings suggest that the true effect of magnesium supplementation on insomnia symptoms lies somewhere between a positive effect and a null effect in comparison to placebo as measured by sleep parameters and questionnaires.
Systematic review, Nutrients, 2024, PMID 39064758
Partly Study
Read the paper on PubMed →One study shows that magnesium and vitamin B6 supplementations alleviate RLS symptoms, with magnesium being superior in terms of efficacy, albeit with limited evidence.
Controlled trial, Front Endocrinol (Lausanne), 2024, PMID 39534260
Partly Study
Read the paper on PubMed →In addition, supplementation significantly decreased the severity of insomnia among patients with diabetes by improving sleep duration.
Controlled trial, Nutrients, 2024, PMID 38257144
Negative Study
Read the paper on PubMed →Supplementation of ZMA for two nights of partial sleep deprivation had no effect on sleep or subsequent morning performance.
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
This report on Magnesium draws on 17 videos (28 hours analyzed) out of 3,700+ hours of recorded interviews with 370+ researchers and doctors, plus 18,100+ research studies. Every mention of a claim gets a stance, and the verdict is worked out from all of them, never written by hand.
The full report adds 8 key findings and the dose and protocol. It also has the verdict on every claim, a receipt for each mention, the risks to check, and what combines with it.
Get dosages, timing and the verdict on every claim with its receipts for Magnesium.