Magnesium is one of the body's most important minerals and is involved in a wide range of biological processes. Among other things, it contributes to normal muscle function, normal functioning of the nervous system, normal energy-yielding metabolism, electrolyte balance, and the reduction of tiredness and fatigue.

This makes magnesium particularly interesting for those who exercise regularly – but also for those who want to create better conditions for recovery and a functional evening routine.

At the same time, there are major differences between various forms of magnesium.

In this guide, we go through what magnesium actually does in the body, why the mineral is relevant for recovery, what the connection between magnesium and sleep looks like, and why magnesium bisglycinate has become one of the most popular forms in modern dietary supplements.

What is magnesium?

Magnesium is an essential mineral, which means the body needs magnesium to function normally but cannot produce it itself.

We must therefore obtain magnesium through our diet.

Magnesium is naturally found in, among other things:

• nuts and seeds
• whole grain products
• legumes
• green leafy vegetables
• cocoa
• certain mineral waters

In the body, magnesium is used in a large number of enzymatic processes and plays a central role in, among other things, the normal function of muscles and the nervous system.

For those who exercise, magnesium is therefore significantly more than just a mineral associated with the evening.

What does magnesium do in the body?

Magnesium has several well-established functions in the body.

Contributes to normal muscle function

The muscles' ability to contract and relax is based on a complex interplay between various minerals and signals.

Magnesium is part of this system and contributes to normal muscle function.

This makes magnesium relevant for both everyday normal muscle function and for individuals who strain their bodies through regular physical activity.

Contributes to normal functioning of the nervous system

The nervous system controls communication between the brain and the rest of the body.

Magnesium contributes to the normal functioning of the nervous system, which is one of the reasons the mineral is often included in products developed for evening, recovery, and well-being.

Contributes to normal energy-yielding metabolism

The body needs to continuously convert nutrients into usable energy.

Magnesium contributes to normal energy-yielding metabolism and thus has a role in the processes that allow the body to use the energy we get from food.

Contributes to a reduction of tiredness and fatigue

Magnesium contributes to a reduction of tiredness and fatigue.

This does not mean that magnesium acts as a stimulant or provides an immediate energy kick. Its role is instead related to the body's normal physiological functions.

Contributes to electrolyte balance

Magnesium is also an electrolyte and contributes to electrolyte balance.

Together with, among others, sodium and potassium, electrolytes are central to several normal functions in the body.

Magnesium and recovery

Exercise is the stimulus itself – but it is between training sessions that the body gets the opportunity to recover.

Therefore, a well-thought-out training strategy is not just about intensity, volume, and progression. Sleep, diet, hydration, and a sufficient intake of important micronutrients also need to be in place.

This is where magnesium becomes interesting.

Because magnesium, among other things, contributes to:

✓ normal muscle function
✓ normal functioning of the nervous system
✓ normal energy-yielding metabolism
✓ electrolyte balance
✓ normal protein synthesis
✓ reduction of tiredness and fatigue

it is a natural mineral to pay attention to when the goal is to create good conditions for recovery.

However, magnesium should not be seen as a shortcut that replaces sleep, sufficient energy intake, or a balanced diet.

It is part of the whole.

Magnesium and sleep – how strong is the connection, really?

In recent years, magnesium has become one of the most discussed ingredients in the category of sleep and evening supplements.

But here it is important to distinguish between magnesium's established physiological functions and the claim that a magnesium supplement would automatically provide better sleep.

Magnesium contributes to the normal functioning of the nervous system and normal psychological function, but within the EU, there is no approved health claim that states magnesium directly improves sleep.

At the same time, sleep and recovery are influenced by significantly more than individual nutrients. Stress and the body's stress response are another important part of the whole. Feel free to read our guide on cortisol and how the body's stress hormone works for a deeper understanding.

At the same time, research on magnesium supplements and sleep is interesting.

Studies have investigated whether magnesium supplementation can affect various aspects of sleep, and some results have shown improvements. However, the state of research is not yet clear enough for magnesium to be described as an established sleep aid.

A randomized, double-blind, and placebo-controlled study published in 2025, for example, examined magnesium bisglycinate in adults with self-reported poor sleep. The results showed a minor improvement in insomnia symptoms compared to placebo. Overall, more research is still needed before definitive conclusions can be drawn.

It is therefore more correct to view magnesium as an essential mineral with important functions in the nervous system, muscles, and energy metabolism rather than as a classic sleep aid.

Why do many people take magnesium in the evening?

Magnesium does not have to be taken in the evening.

For most people, a regular intake is more important than the exact time of day it is taken.

The reason magnesium often ends up in the evening routine is, among other things, that it is easy to turn the intake into a consistent habit and that magnesium is often combined with other products or routines linked to recovery.

Many therefore choose to take their magnesium about 30–60 minutes before bedtime, but it is also fine to take it earlier during the day.

The most important thing is to find a routine that works over time.

Not all forms of magnesium are the same

When reading the ingredient list of different magnesium products, the same word – magnesium – may appear even though the raw material itself differs significantly.

Magnesium must be bound to another substance to be used in dietary supplements.

This creates different forms of magnesium.

Some of the most common are:

Magnesium oxide

Magnesium oxide contains a high percentage of elemental magnesium and is cheap to produce. It is therefore often used in simpler magnesium products and multivitamins.

However, the high magnesium content per gram of raw material does not automatically mean that it is the most attractive form in a premium product.

Magnesium citrate

Here, magnesium is bound to citric acid.

Magnesium citrate is a very common organic form of magnesium used in both dietary supplements and mineral products.

At higher doses, the citrate form can also have a laxative effect in some people.

Magnesium malate

Magnesium malate is magnesium bound to malic acid, or malate.

It primarily appears in dietary supplements where one wants to use an organic form of magnesium and is an alternative to, for example, citrate and bisglycinate.

Magnesium bisglycinate

Magnesium bisglycinate consists of magnesium bound to the amino acid glycine.

It is a so-called chelated mineral form and has become particularly popular in premium products.

What does "chelated magnesium" actually mean?

The word chelate comes from the Greek chele, meaning claw.

It describes how the mineral ion is bound by organic molecules – almost as if they are holding onto the mineral.

In the case of magnesium bisglycinate, glycine acts as a ligand and binds the magnesium ion.

The result is a magnesium complex that differs chemically from, for example, magnesium oxide.

This is also why one should not just look at the amount of raw material on the label.

500 mg of magnesium bisglycinate is not the same thing as 500 mg of magnesium.

It is the amount of elemental magnesium that indicates how much magnesium the product actually provides.

Magnesium bisglycinate – why has this form become so popular?

Magnesium bisglycinate has become a popular choice in more advanced magnesium products.

There are primarily three properties that make this form interesting:

1. A chelated magnesium form

The magnesium is bound to glycine instead of appearing as a simpler inorganic magnesium compound.

2. Good tolerance

Magnesium products can affect the stomach in some people, especially at higher doses.

The bisglycinate form is often used when one wants to create a product that is easy to use regularly.

3. Fits naturally into an evening product

Since glycine is an amino acid and the bisglycinate form is often associated with premium magnesium, magnesium bisglycinate has become particularly common in products aimed at evening and recovery.

This does not mean that magnesium bisglycinate can only be taken in the evening – the same form of magnesium can, of course, be used at any time during the day.

Magnesium bisglycinate or magnesium citrate – which should you choose?

Both are established forms of magnesium.

Which one is best therefore depends largely on what one prioritizes.

Magnesium citrate is a good all-around option and is used in many dietary supplements.

Magnesium bisglycinate is instead a natural choice when the focus is on a chelated premium form and good tolerance.

For a product primarily designed for evening routines and recovery, bisglycinate is therefore a very interesting alternative.

How much magnesium do you need?

The need for magnesium varies depending on gender, age, diet, and individual circumstances, among other things.

EFSA's Adequate Intake for adults is:

350 mg of magnesium per day for men
300 mg of magnesium per day for women

This refers to the total intake from the diet and should not be confused with the recommended amount from a dietary supplement.

A person who already eats large amounts of magnesium-rich foods naturally gets a larger part of their need through their diet.

Dietary supplements are precisely a complement to the diet – not a replacement for it.

Which food contains magnesium?

It is absolutely possible to get magnesium through the diet.

Good sources of magnesium include, among others:

Pumpkin seeds – a highly concentrated source of magnesium
Almonds and other nuts – contain both magnesium and other minerals
Cocoa – naturally rich in magnesium
Legumes – for example, lentils, beans, and chickpeas
Whole grain products – generally contain more magnesium than refined grain products
Green leafy vegetables – for example, spinach

A varied diet is therefore always the foundation.

Do you train hard? Don't forget the whole

It is easy to put all the attention on protein, creatine, pre-workout, and other performance-oriented products.

But micronutrients simultaneously play fundamental roles in normal physiology.

For an exercising person, recovery should therefore be viewed as a system:

Exercise creates the stimulus.

Protein and energy provide the body with building materials and fuel.

Fluids and electrolytes support normal fluid balance and physiological function.

Vitamins and minerals support a large number of normal processes in the body.

Sleep gives the body time for recovery.

It is when these parts work together that one builds a strong foundation.

Magnesium is no shortcut to better sleep

Perhaps the most important thing to take with you is that magnesium should not be regarded as a quick fix for poor sleep.

If you regularly sleep five hours per night, a magnesium supplement will not compensate for that.

The foundation should still be:

• sufficient sleep
• regular sleep times
• a good sleeping environment
• sufficient food and fluids
• regular physical activity
• a well-thought-out evening routine

Magnesium can then be a part of that routine while also contributing an essential mineral that the body needs every day.

Skytrition Magnesium Bisglycinate

When we developed Skytrition Magnesium Bisglycinate, we didn't just want to create another magnesium product.

The choice fell on magnesium bisglycinate and Core Chelate® – a premium raw material developed with a focus on a consistent and controlled chelated mineral form.

For us, choosing a specified raw material is about more than just the name on the front of the jar. It provides additional control over factors such as the raw material’s identity, quality, purity, and specified mineral content.

The result is a simple yet well-thought-out magnesium supplement for those who prioritize ingredient quality and want to make magnesium a part of their daily routine.

→ Read more about Skytrition Magnesium Bisglycinate

Summary – what does magnesium do?

Magnesium is an essential mineral with significantly more functions than many realize.

Magnesium:

✓ contributes to normal muscle function
✓ contributes to the normal functioning of the nervous system
✓ contributes to normal psychological function
✓ contributes to normal energy-yielding metabolism
✓ contributes to electrolyte balance
✓ contributes to normal protein synthesis
✓ contributes to a reduction of tiredness and fatigue
✓ contributes to the maintenance of normal bones and normal teeth

For those who exercise and prioritize recovery, magnesium is therefore a mineral that deserves significantly more attention.

And although magnesium should not be described as a sleep aid, it fits naturally into the Sleep & Recovery category thanks to its fundamental roles in, among other things, the muscles, the nervous system, and normal energy metabolism.

Common questions about magnesium

Is magnesium good for sleep?

Magnesium contributes to the normal functioning of the nervous system and normal psychological function. There is also research that has examined magnesium supplements and sleep, with some positive results, but the evidence is not yet conclusive enough to say that magnesium generally improves sleep.

Which magnesium is best in the evening?

Magnesium bisglycinate is a popular option for evening use due to its chelated form and good tolerance. However, magnesium does not need to be taken in the evening for the body to be able to use it.

When should you take magnesium?

Magnesium can be taken at any time of the day. Many choose the evening because it fits well into their evening routine. Regular intake is more important than an exact time.

What is magnesium bisglycinate?

Magnesium bisglycinate is a chelated form where magnesium is bound to the amino acid glycine.

What is the difference between magnesium and magnesium bisglycinate?

Magnesium is the mineral itself. Magnesium bisglycinate describes the chemical form used to deliver the magnesium. On a supplement label, one should therefore distinguish between the amount of magnesium bisglycinate raw material and the amount of elemental magnesium.

Is magnesium bisglycinate better than magnesium oxide?

These are two different forms of magnesium with different properties. Magnesium oxide contains a high proportion of elemental magnesium per gram of raw material, while magnesium bisglycinate is a chelated organic form that is often used in more premium-oriented products.

Can you get magnesium through food?

Yes. Magnesium is naturally found in, among other things, nuts, seeds, legumes, whole grain products, cocoa, and green leafy vegetables. A varied diet should always be the foundation for nutrient intake.