Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Dosage & Timing
Evidence Strength
4/5 — StrongStrong evidence for deficiency prevalence and benefits of repletion. Specific forms (glycinate, threonate) have distinct benefit profiles.
Overview
Supplement with 200-400mg elemental magnesium daily as glycinate (for general relaxation and muscle) or threonate (for cognitive/sleep). ~50% of the population is deficient. Magnesium is involved in 300+ enzymatic reactions.
How To Do It
Choose your form
Glycinate for relaxation/muscle. Threonate for cognition/sleep. Avoid oxide (poor absorption).
Start with 200mg elemental
Take in the evening. Increase to 400mg if well-tolerated.
Monitor for loose stools
The main side effect. Reduce dose if this occurs.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Effects of magnesium supplementation on blood pressure↗
Magnesium supplementation reduced blood pressure in randomized controlled trials.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Kidney disease
- ⚠Already on magnesium-containing medications
Interactions
- •May enhance sleep medications
- •Take separately from calcium, iron, zinc for best absorption
Measurable Outcomes
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Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
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