Friday – Magnesium: The Quiet Powerhouse 

Magnesium doesn’t get the spotlight like protein or creatine, but it’s involved in over 300 enzymatic reactions in the body — including energy production, muscle function, and nervous system regulation. 

Why it matters: Low magnesium intake is linked to poor sleep, higher stress, muscle cramps, and even impaired blood sugar control. Many athletes and active individuals have increased magnesium needs due to sweat losses. 

The science: Supplementing with magnesium has been shown to improve sleep quality, reduce nighttime cramping, and support recovery. 

How much and what kind: 

• Adults need around 300–400 mg/day. 

• Magnesium glycinate or malate are often better absorbed and less likely to cause digestive upset compared to oxide. 

Takeaway: If you’re dealing with restless sleep, stress, or cramping, magnesium might be the missing piece.