Suddenly, everyone is obsessed with magnesium supplements. It’s the key ingredient in #sleepygirlmocktails, powders stirred into tart cherry juice and prebiotic soda, a wellness cocktail for anxious millennials. Your coworkers are popping magnesium glycinate before bed instead of melatonin, because it allegedly cures insomnia, constipation, and existential dread. Folks seem especially concerned with optimizing their poop and pillow time. In the past year, Google searches for “which magnesium is best for sleep” and “which magnesium makes you poop” have more than doubled.
Magnesium is essential for maintaining a healthy cardiovascular system. It’s also one of the most abundant minerals in the human body, running more than 300 biochemical reactions, from protein synthesis to nerve function and blood sugar regulation. It supports bone structure and helps shuttle calcium and potassium across cell membranes, a process that allows for muscle contractions and normal heart rhythms.
You can get it from foods like legumes, leafy vegetables, and whole grains, or from fortified foods and dietary supplements. The question is: Do you need to supplement?
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Symptoms of Magnesium Deficiency
While an essential mineral for overall health, many people don’t get enough magnesium. This is partly because magnesium is predominantly found in high-fiber foods, and a significant portion of Americans do not consume sufficient fiber, according to registered dietitian Sue-Ellen Anderson-Haynes. Research confirms this: More than 90 percent of women and 97 percent of men fail to meet the recommended daily intake for dietary fiber.
Older adults are particularly at risk, as the body’s ability to absorb magnesium decreases with age. Health conditions like Crohn’s disease or kidney disease, alcohol use disorder, and the use of diuretics can all lead to magnesium depletion.
Anderson-Haynes notes that a magnesium deficiency (also known as hypomagnesemia) can result in a range of symptoms, such as headaches, nausea, constipation, tremors, heart palpitations, and muscle soreness. Chronic magnesium deficiency can increase the risk of developing high blood pressure, osteoporosis, insulin resistance, and type 2 diabetes.
Benefits of Magnesium Supplements
There are several forms of magnesium supplements, including:
- Magnesium citrate: Often taken as a remedy for occasional constipation.
- Magnesium glycinate: Often taken for better sleep and reduced anxiety.
- Magnesium oxide: Often taken for constipation or indigestion.
- Magnesium l-threonate: Often taken for better sleep, cognitive function, and reduced stress.
- Magnesium chloride: Often taken as an electrolyte replenisher and for its laxative effect.
Supplements are most useful for people with a confirmed deficiency, but early research suggests possible benefits for specific conditions, including migraines, insomnia, and cardiovascular disease.
“It’s really overlooked that magnesium can help with menstrual cycle irregularity in terms of making sure that you’re not having severe cramping,” says Anderson-Haynes, who adds it may also benefit women in perimenopause and menopause. Clinically, it may be part of the treatment for pregnancy complications like preeclampsia and eclampsia.
Can You Take Too Much?
The recommended dietary allowance is 320 milligrams per day for women and 420 milligrams per day for men. These are amounts most people can reach with a balanced diet; healthy kidneys regulate magnesium levels, excreting excess when magnesium intake is high and conserving it when it’s low.
Daily supplements under 350 milligrams are generally considered safe for healthy adults. “If you take too much magnesium, you’ll probably get diarrhea, because it loosens the bowels,” Anderson-Haynes says. Other side effects include nausea, gastrointestinal discomfort, and, at very high levels of magnesium (usually from overusing laxatives or antacids), low blood pressure, muscle cramps, breathing problems, and, in rare cases, cardiac arrest. People with kidney disease are at the highest risk of toxicity.
Should You Supplement?
For most healthy adults, magnesium supplements aren’t essential. If you struggle with migraines, insomnia, or other conditions where research suggests health benefits, they may be worth trying—but first talk to a health care professional.
Otherwise, focus on magnesium-rich foods. These include but are not limited to: legumes (beans, lentils, chickpeas), leafy greens (artichokes, kale, spinach), whole grains (oats, barley, quinoa), nuts (almonds, cashews, peanuts), fruit (bananas, avocado, dried apricots), and soy products (tofu, soy milk, edamame).
If you do decide to take any dietary supplements, “look for a seal or certification that says GMP (Good Manufacturing Practices) or NSF,” says Anderson-Haynes, stressing the importance of third-party tests and verifications, considering the FDA doesn’t regulate dietary supplements in the US.
Meet the Experts
- Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, is a spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women.
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![IBM Crosses One of Computing’s Biggest Barriers With World’s First Sub-1 Nanometer Chip
In a major breakthrough, IBM revealed the world’s first semiconductor chip technology built on a sub-1 nanometer chipmaking process. For comparison, the process uses transistor features smaller than the width of a DNA strand, which measures about 2.5 nanometers across. The chip itself is about the size of a fingernail but holds almost 100 billion transistors, and the company expects it could enter markets as early as the next five years. In a statement released today, IBM said the new chip features nearly twice the density of its 2-nanometer chip, released in 2021. According to an accompanying technical report, the chip also demonstrated up to 70% greater energy efficiency than its predecessor. In designing the chip, researchers developed an “entirely new transistor architecture” called nanostack, which “vertically stacks and staggers transistors” to enable IBM’s 0.7-nanometer chip technology, IBM explained. A section of the chip seen with a transmission electron microscope. Credit: IBM “With our new nanostack architecture, we’re not just making smaller transistors,” Jay Gambetta, director of IBM Research, said in the statement. “We’re reinventing how chips are built to deliver dramatically more power and energy efficiency.”
Smaller and smaller Semiconductor chips enable things like computers, home appliances, communications, and transportation devices. In 1965, Intel co-founder Gordon Moore surmised that transistor capacities evolved at a predictable and consistent rate. Specifically, all things considered, the number of transistors on a semiconductor chip would double about every two years. For a while, the so-called Moore’s Law held rather well—until, that is, things hit a literal wall.
“Moore’s Law was never meant to last forever,” according to a blog post by the Massachusetts Institute of Technology’s (MIT) Computer Science and Artificial Intelligence Lab. “Transistors can only get so small and, eventually, the more permanent laws of physics get in the way.” That is, as companies try to cram more transistors into smaller chips, new advances in transistor technology take longer than two years, so Moore’s Law has been over since at least 2016, Charles Leiserson, a computer scientist at MIT, said in the blog. Accordingly, the issue now is to consider how improvements in chip performance fit into a longer-term picture, Willy Shih, an economist at Harvard Business School, said in an explainer.
Reaching atomic levels In that sense, IBM’s latest chip represents an inventive approach for bypassing the limits of physical scaling. Specifically, two wafers with nanosheet-style transistors are glued together like a sandwich to vertically stack two layers of transistors, and related technical assessments suggested that the wafer stacking was flexible and scalable enough to support real computation, Huiming Bu, vice president of IBM’s silicon technology research team, said in a press briefing on the chip. Researcher holding IBM’s sub-1 nm node wafer. Credit: IBM That said, this chip isn’t quite ready for manufacturing just yet. The company’s goal is to enter production in the next five years, but there’s still work to be done. For instance, Bu pointed out that the team was still working on pathways to prevent thermal noise or integration into existing systems in the high-performance computing community. “From my perspective, I hope to see it be as successful as the 2-nanometer [chip] and become the industry platform,” Gambetta said during the briefing. “And as we see with AI and classical computing in general, we are only seeing more and more consumption.” #IBM #Crosses #Computings #Biggest #Barriers #Worlds #Sub1 #Nanometer #ChipIBM,Semiconductors,transistors](https://gizmodo.com/app/uploads/2026/06/nanostacking-ibm-sub-nm-chip-1280x720.jpg "IBM Crosses One of Computing’s Biggest Barriers With World’s First Sub-1 Nanometer Chip
In a major breakthrough, IBM revealed the world’s first semiconductor chip technology built on a sub-1 nanometer chipmaking process. For comparison, the process uses transistor features smaller than the width of a DNA strand, which measures about 2.5 nanometers across. The chip itself is about the size of a fingernail but holds almost 100 billion transistors, and the company expects it could enter markets as early as the next five years. In a statement released today, IBM said the new chip features nearly twice the density of its 2-nanometer chip, released in 2021. According to an accompanying technical report, the chip also demonstrated up to 70% greater energy efficiency than its predecessor. In designing the chip, researchers developed an “entirely new transistor architecture” called nanostack, which “vertically stacks and staggers transistors” to enable IBM’s 0.7-nanometer chip technology, IBM explained. A section of the chip seen with a transmission electron microscope. Credit: IBM “With our new nanostack architecture, we’re not just making smaller transistors,” Jay Gambetta, director of IBM Research, said in the statement. “We’re reinventing how chips are built to deliver dramatically more power and energy efficiency.”
Smaller and smaller Semiconductor chips enable things like computers, home appliances, communications, and transportation devices. In 1965, Intel co-founder Gordon Moore surmised that transistor capacities evolved at a predictable and consistent rate. Specifically, all things considered, the number of transistors on a semiconductor chip would double about every two years. For a while, the so-called Moore’s Law held rather well—until, that is, things hit a literal wall.
“Moore’s Law was never meant to last forever,” according to a blog post by the Massachusetts Institute of Technology’s (MIT) Computer Science and Artificial Intelligence Lab. “Transistors can only get so small and, eventually, the more permanent laws of physics get in the way.” That is, as companies try to cram more transistors into smaller chips, new advances in transistor technology take longer than two years, so Moore’s Law has been over since at least 2016, Charles Leiserson, a computer scientist at MIT, said in the blog. Accordingly, the issue now is to consider how improvements in chip performance fit into a longer-term picture, Willy Shih, an economist at Harvard Business School, said in an explainer.
Reaching atomic levels In that sense, IBM’s latest chip represents an inventive approach for bypassing the limits of physical scaling. Specifically, two wafers with nanosheet-style transistors are glued together like a sandwich to vertically stack two layers of transistors, and related technical assessments suggested that the wafer stacking was flexible and scalable enough to support real computation, Huiming Bu, vice president of IBM’s silicon technology research team, said in a press briefing on the chip. Researcher holding IBM’s sub-1 nm node wafer. Credit: IBM That said, this chip isn’t quite ready for manufacturing just yet. The company’s goal is to enter production in the next five years, but there’s still work to be done. For instance, Bu pointed out that the team was still working on pathways to prevent thermal noise or integration into existing systems in the high-performance computing community. “From my perspective, I hope to see it be as successful as the 2-nanometer [chip] and become the industry platform,” Gambetta said during the briefing. “And as we see with AI and classical computing in general, we are only seeing more and more consumption.” #IBM #Crosses #Computings #Biggest #Barriers #Worlds #Sub1 #Nanometer #ChipIBM,Semiconductors,transistors")
![IBM Crosses One of Computing’s Biggest Barriers With World’s First Sub-1 Nanometer Chip
In a major breakthrough, IBM revealed the world’s first semiconductor chip technology built on a sub-1 nanometer chipmaking process. For comparison, the process uses transistor features smaller than the width of a DNA strand, which measures about 2.5 nanometers across. The chip itself is about the size of a fingernail but holds almost 100 billion transistors, and the company expects it could enter markets as early as the next five years. In a statement released today, IBM said the new chip features nearly twice the density of its 2-nanometer chip, released in 2021. According to an accompanying technical report, the chip also demonstrated up to 70% greater energy efficiency than its predecessor. In designing the chip, researchers developed an “entirely new transistor architecture” called nanostack, which “vertically stacks and staggers transistors” to enable IBM’s 0.7-nanometer chip technology, IBM explained. A section of the chip seen with a transmission electron microscope. Credit: IBM “With our new nanostack architecture, we’re not just making smaller transistors,” Jay Gambetta, director of IBM Research, said in the statement. “We’re reinventing how chips are built to deliver dramatically more power and energy efficiency.”
Smaller and smaller Semiconductor chips enable things like computers, home appliances, communications, and transportation devices. In 1965, Intel co-founder Gordon Moore surmised that transistor capacities evolved at a predictable and consistent rate. Specifically, all things considered, the number of transistors on a semiconductor chip would double about every two years. For a while, the so-called Moore’s Law held rather well—until, that is, things hit a literal wall.
“Moore’s Law was never meant to last forever,” according to a blog post by the Massachusetts Institute of Technology’s (MIT) Computer Science and Artificial Intelligence Lab. “Transistors can only get so small and, eventually, the more permanent laws of physics get in the way.” That is, as companies try to cram more transistors into smaller chips, new advances in transistor technology take longer than two years, so Moore’s Law has been over since at least 2016, Charles Leiserson, a computer scientist at MIT, said in the blog. Accordingly, the issue now is to consider how improvements in chip performance fit into a longer-term picture, Willy Shih, an economist at Harvard Business School, said in an explainer.
Reaching atomic levels In that sense, IBM’s latest chip represents an inventive approach for bypassing the limits of physical scaling. Specifically, two wafers with nanosheet-style transistors are glued together like a sandwich to vertically stack two layers of transistors, and related technical assessments suggested that the wafer stacking was flexible and scalable enough to support real computation, Huiming Bu, vice president of IBM’s silicon technology research team, said in a press briefing on the chip. Researcher holding IBM’s sub-1 nm node wafer. Credit: IBM That said, this chip isn’t quite ready for manufacturing just yet. The company’s goal is to enter production in the next five years, but there’s still work to be done. For instance, Bu pointed out that the team was still working on pathways to prevent thermal noise or integration into existing systems in the high-performance computing community. “From my perspective, I hope to see it be as successful as the 2-nanometer [chip] and become the industry platform,” Gambetta said during the briefing. “And as we see with AI and classical computing in general, we are only seeing more and more consumption.” #IBM #Crosses #Computings #Biggest #Barriers #Worlds #Sub1 #Nanometer #ChipIBM,Semiconductors,transistors](https://i1.wp.com/gizmodo.com/app/uploads/2026/06/nanostacking-ibm-sub-nm-chip-1280x720.jpg?ssl=1 "IBM Crosses One of Computing’s Biggest Barriers With World’s First Sub-1 Nanometer Chip
In a major breakthrough, IBM revealed the world’s first semiconductor chip technology built on a sub-1 nanometer chipmaking process. For comparison, the process uses transistor features smaller than the width of a DNA strand, which measures about 2.5 nanometers across. The chip itself is about the size of a fingernail but holds almost 100 billion transistors, and the company expects it could enter markets as early as the next five years. In a statement released today, IBM said the new chip features nearly twice the density of its 2-nanometer chip, released in 2021. According to an accompanying technical report, the chip also demonstrated up to 70% greater energy efficiency than its predecessor. In designing the chip, researchers developed an “entirely new transistor architecture” called nanostack, which “vertically stacks and staggers transistors” to enable IBM’s 0.7-nanometer chip technology, IBM explained. A section of the chip seen with a transmission electron microscope. Credit: IBM “With our new nanostack architecture, we’re not just making smaller transistors,” Jay Gambetta, director of IBM Research, said in the statement. “We’re reinventing how chips are built to deliver dramatically more power and energy efficiency.”
Smaller and smaller Semiconductor chips enable things like computers, home appliances, communications, and transportation devices. In 1965, Intel co-founder Gordon Moore surmised that transistor capacities evolved at a predictable and consistent rate. Specifically, all things considered, the number of transistors on a semiconductor chip would double about every two years. For a while, the so-called Moore’s Law held rather well—until, that is, things hit a literal wall.
“Moore’s Law was never meant to last forever,” according to a blog post by the Massachusetts Institute of Technology’s (MIT) Computer Science and Artificial Intelligence Lab. “Transistors can only get so small and, eventually, the more permanent laws of physics get in the way.” That is, as companies try to cram more transistors into smaller chips, new advances in transistor technology take longer than two years, so Moore’s Law has been over since at least 2016, Charles Leiserson, a computer scientist at MIT, said in the blog. Accordingly, the issue now is to consider how improvements in chip performance fit into a longer-term picture, Willy Shih, an economist at Harvard Business School, said in an explainer.
Reaching atomic levels In that sense, IBM’s latest chip represents an inventive approach for bypassing the limits of physical scaling. Specifically, two wafers with nanosheet-style transistors are glued together like a sandwich to vertically stack two layers of transistors, and related technical assessments suggested that the wafer stacking was flexible and scalable enough to support real computation, Huiming Bu, vice president of IBM’s silicon technology research team, said in a press briefing on the chip. Researcher holding IBM’s sub-1 nm node wafer. Credit: IBM That said, this chip isn’t quite ready for manufacturing just yet. The company’s goal is to enter production in the next five years, but there’s still work to be done. For instance, Bu pointed out that the team was still working on pathways to prevent thermal noise or integration into existing systems in the high-performance computing community. “From my perspective, I hope to see it be as successful as the 2-nanometer [chip] and become the industry platform,” Gambetta said during the briefing. “And as we see with AI and classical computing in general, we are only seeing more and more consumption.” #IBM #Crosses #Computings #Biggest #Barriers #Worlds #Sub1 #Nanometer #ChipIBM,Semiconductors,transistors")
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