Magnesium: 60% of adults don't get enough — experts say 300mg daily

Your fall supplement lineup probably has vitamin D covered, but your minerals might deserve a second look. April Morgan, head of nutrition at science-backed supplement brand Artah, tells Vogue that 60 percent of adults don't meet the recommended daily intake for magnesium — and women fall short more often than men.

Morgan pushes back on the idea that magnesium is a cold-weather supplement. "Our requirement for magnesium doesn't suddenly increase when the temperature drops," she says. What changes in fall and winter is everything around it: less time outdoors, shifting eating patterns, busier schedules and disrupted routines can all throw off how well we're meeting our nutritional needs.

So how do you know if a top-up is worth it? Fatigue, muscle cramps, headaches and slow workout recovery are all clues, as is a diet that skimps on magnesium-rich foods such as leafy greens, whole grains, seeds and nuts. Morgan adds that people with gastrointestinal conditions that block absorption — including those with type 2 diabetes — sit at particular risk.

The 300mg rule and why the form matters

Skip the self-prescription: Morgan urges anyone considering a supplement to consult a healthcare professional first. For people who have confirmed they could use a boost, the starting point is around 300 mg per day.

"I would start there and not increase unless you are working with a health-care practitioner," she advises. Take more than you need and the warning sign tends to be digestive — diarrhea, nausea and abdominal cramping can arrive with higher doses.

Not all magnesium is equal, either. "The form of magnesium can matter," Morgan says. Research suggests that citrate, glycinate, malate chloride, lactate and aspartate are more readily absorbed than magnesium oxide, so the ingredient list on the jar matters as much as the milligram count.

Her bottom line is simple enough to follow: load up on magnesium-rich foods first, keep any supplement at around 300 mg, and read which form is actually inside before you buy.