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Head-to-head evidence comparison — which supplement is right for you?
Magnesium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
13 of 17 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
Top outcomes
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
~1.5-2g magnesium-L-threonate daily (≈144mg elemental magnesium), often split into two doses
split
Magnesium L-threonate (Magtein)
Combined elemental magnesium may exceed the tolerable upper intake, causing diarrhea/GI upset
Count total elemental magnesium across both; keep supplemental magnesium near the ~350mg UL
1-2 weeks
1-2 weeks
1 week
Immediate
4-6 weeks
4-6 weeks
2-6 weeks
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Women receiving magnesium were significantly less likely to require hospitalisation during pregnancy (RR 0.65, 95% CI 0.48 to 0.86; three trials, 1158 women).Of the 10 trials included in the review, only two were judged to be of high quality overall.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Hypertension (2025) · Meta analysis · n=2709
38 RCTs with 2709 participants analyzed
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
The effects of magnesium L-threonate (Magtein(®)) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial.
Frontiers in nutrition (2025) · Rct · n=100
Improved NIH cognition composite (working/episodic memory)
Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.
Sleep medicine: X (2024) · Rct · n=80
Improved self-reported sleep quality and daytime functioning
Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial.
Journal of Alzheimer's disease : JAD (2016) · Rct · n=44
Improved overall cognitive ability (p=0.003, d=0.91)
Based on meta-analysis of 38 RCTs with 2709 participants showing -7.68 mmHg reduction in hypertensive individuals. Effects are greatest in those with hypomagnesemia. Limited evidence in normotensive populations.
AI-estimated from published studies. Interpret as directional guidance.
Magnesium has a higher evidence score (8.5/10 vs 4.8/10) and wins in 2 of 3 categories.
For sharpen focus, Magnesium has a higher relevance score (70 vs 45).
Combined elemental magnesium may exceed the tolerable upper intake, causing diarrhea/GI upset Count total elemental magnesium across both; keep supplemental magnesium near the ~350mg UL Consult a healthcare provider for personalized advice.