Could You Be Magnesium Deficient?
Could You Benefit from More Magnesium?
Magnesium plays a vital role in more than 600 biochemical processes in the body1, including energy production, muscle and nerve function, normal heart rhythm, blood glucose regulation, and the development and maintenance of healthy bones. It is one of our most essential minerals.
Many people do not consistently get the recommended amount of magnesium through food, although overt deficiency is uncommon in otherwise healthy people.3 Because symptoms such as fatigue, weakness, muscle cramps, or changes in sleep can have many causes, speak with your health care practitioner if you are concerned about your magnesium status.
Magnesium also plays a role in rest and recovery. In a 2025 randomized, placebo-controlled trial involving 155 adults who reported poor sleep, daily magnesium bisglycinate supplementation produced a modest improvement in insomnia severity after four weeks.2 Not every sleep measure improved, so magnesium is best viewed as supportive nutrition, not as a treatment for severe insomnia.
A food-first approach is a practical place to begin. Nuts, seeds, legumes, spinach and other leafy greens, and whole grains are useful sources of magnesium; dairy products and fish can also contribute.3
For most adults, the recommended daily intake is approximately 310–420 mg, depending on age and sex.4 This target includes magnesium from food, beverages, supplements, and medications; it is not a supplement-dose recommendation. A supplement can help support daily intake when food intake may be low. Follow the product label and speak with a health care practitioner if you have kidney disease, take medications, are pregnant or breastfeeding, or are unsure what amount is appropriate for you.
The form of magnesium matters, too. Magnesium bisglycinate (often shortened to “glycinate”) is magnesium bound to the amino acid glycine. This chelated form is commonly selected for its absorption and digestive tolerability. Individual response still varies, and taking more magnesium than your body tolerates can cause loose stools or diarrhea.3
Health First Magnesium Supreme Extra Strength provides 250 mg of elemental magnesium per tablet from a magnesium glycinate complex. It helps prevent magnesium deficiency and supports proper muscle function, tissue formation, and the development and maintenance of healthy bones.5 Its high-potency format may be a convenient choice for people who prefer a meaningful amount of magnesium in one tablet.
Adults can take one tablet one to two times daily, or as directed by a health care practitioner. Adolescents 9–18 years can take one tablet daily, or as directed by a health care practitioner. Some people may experience diarrhea when taking more than one tablet daily.5 Always follow the current product label.
Magnesium supports hundreds of everyday processes. By prioritizing magnesium-rich foods and choosing supplementation thoughtfully, you can build an approach that fits your individual needs. If a high-strength magnesium glycinate complex is right for you, Magnesium Supreme Extra Strength offers 250 mg per tablet in a convenient format.
References:
1. Barbagallo, Mario, et al. “Magnesium—an Ion with Multiple Invaluable Actions, Often Insufficiently Supplied: From in Vitro to Clinical Research.” Nutrients, vol. 15, no. 14, 2023, article 3135. https://doi.org/10.3390/nu15143135.
2. Schuster, Julius, et al. “Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial.” Nature and Science of Sleep, vol. 17, 2025, pp. 2027–2040. https://doi.org/10.2147/NSS.S524348.
3. National Institutes of Health, Office of Dietary Supplements. “Magnesium: Fact Sheet for Health Professionals.” Updated 2025. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 14 July 2026.
4. Health Canada. “Dietary Reference Intakes Tables: Reference Values for Elements.” https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements.html. Accessed 14 July 2026.
5. Health First Network. “Magnesium Extra Strength Supreme.” https://healthfirstnetwork.ca/product/magnesium-supreme-extra-strength/. Accessed 14 July 2026.
About the Author: Health First Network
Health First Network is Canada’s leading membership group for independent health & wellness retailers and the exclusive supplier of the premium Health First supplement brand. There are over 165 independently owned and operated retail Members across the country. Click here to learn more about Health First.