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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
20-40g per serving (aim for ~2-3g leucine; ~0.7-1g protein/lb bodyweight total daily)
any
Pea protein isolate (often blended with rice protein)
1-2 weeks
1-2 weeks
1 week
Immediate
4-12 weeks
Acute-days
Acute
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.
Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial.
Nutrients (2020) · Rct · n=92
No significant pea-vs-whey difference in recovery outcomes
Resistance training increases myofibrillar protein synthesis in middle-to-older aged adults consuming a typical diet with no influence of protein source: a randomized controlled trial.
The American journal of clinical nutrition (2025) · Rct · n=27
Increased muscle protein synthesis with training + pea protein
Real ileal amino acid digestibility of pea protein compared to casein in healthy humans: a randomized trial.
The American journal of clinical nutrition (2022) · Rct · n=15
Pea protein is well digested, though slightly below casein
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 5.5/10) and wins in 2 of 3 categories.
For speed up recovery, Magnesium has a higher relevance score (80 vs 52).
No known interactions between Magnesium and Pea Protein have been documented in our database. However, always consult a healthcare provider before combining supplements.