Your body uses magnesium for over 300 reactions, including muscle and nerve function, making proteins, and producing energy. People take it to ease stress, improve sleep, help muscles relax, and recover after workouts.
Magnesium citrate, glycinate, and oxide are common forms. Citrate absorbs well but can loosen stools. Glycinate is gentle on the stomach and often chosen for sleep. Oxide is less absorbable and used mainly for constipation.
High doses, especially citrate, can cause diarrhea or stomach cramps. Magnesium may interfere with some antibiotics and diuretics. If you have kidney problems, check with a doctor before taking it.