Magnesium
Magnesium (Multiple Forms)
An essential mineral involved in 300+ enzymatic reactions, crucial for sleep, stress, muscle function, and cognitive health.
Magnesium is one of the most important minerals in the body, yet deficiency is extremely common. Different forms target different benefits: glycinate for sleep and anxiety, L-threonate for cognition, malate for energy, and citrate for general use. Most people benefit from 200-400mg daily.
Mechanisms of Action
GABA Support
Enhances GABA activity for relaxation and sleep
Muscle Relaxation
Regulates muscle contraction and prevents cramps
Stress Response
Modulates HPA axis and reduces cortisol
Energy Production
Required for ATP synthesis and utilization
Recommended Dose
200-400mg elemental magnesium daily
Optimal Timing
- Evening for sleep/relaxation (glycinate)
- Morning for energy (malate)
- Anytime (citrate)
Take with food
Best Form
Depends on goal - see notes
Alternatives: Glycinate, L-Threonate, Malate, Citrate, Taurate
GLYCINATE: Best for sleep and anxiety, gentle on stomach. L-THREONATE (Magtein): Best for cognition, crosses blood-brain barrier. MALATE: Best for energy and muscle function. CITRATE: Good all-purpose, may have laxative effect. AVOID OXIDE: Very poor absorption.
Duration
Minimum: 2 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Glycinate/threonate best in evening. Malate better in morning. Split doses if taking >200mg to improve absorption and reduce GI effects.
Improved Sleep
Deeper, more restful sleep
Calmer Mind
Less anxiety and stress reactivity
Muscle Relief
Fewer cramps and muscle tension
GI Effects
Some forms may cause loose stools
Generally safe and often recommended; RDA is 350-400mg
Often deficient; may need higher intake
May need more due to sweat losses; 300-400mg recommended
Who Should NOT Take This
- Severe kidney disease (reduced magnesium excretion)
- Myasthenia gravis
- Heart block (without pacemaker)
Drug Interactions
Take 2 hours apart; magnesium reduces antibiotic absorption
Take 2 hours apart; may reduce absorption
Some diuretics increase magnesium loss
Possible Side Effects
Tip: Use glycinate form; reduce dose; split doses
Tip: Take in evening if this occurs
Warnings
- Magnesium oxide has only 4% absorption - avoid this form
- Most people are deficient (estimated 50-80% of population)
- Blood tests don't accurately reflect body magnesium status
Vitamin D3
enhancesMagnesium is required to convert vitamin D to active form
Better vitamin D activation and utilization
Glycine
stacks-wellBoth support sleep through different mechanisms
Magnesium for relaxation, glycine for deep sleep
Melatonin
complementaryMagnesium supports relaxation while melatonin signals sleep timing
Comprehensive sleep onset and quality support
Schwalfenberg GK et al. • Cureus (2024)
“Five out of eight sleep studies and five out of seven anxiety studies reported improvements.”
Key Findings:
- 63% of sleep studies showed improvements
- 71% of anxiety studies showed improvements
- Benefits in various magnesium formulations
Rosanoff A et al. • Nutrients (2024)
“Magnesium reduced systolic BP by 2.81 mmHg and diastolic by 2.05 mmHg compared to placebo.”
Key Findings:
- 38 RCTs with 2709 participants analyzed
- Hypertensive individuals showed -7.68 mmHg reduction
- Greater effects in those with hypomagnesemia
Mah J et al. • BMC Complementary Medicine and Therapies (2021)
“Sleep onset latency was 17.36 minutes less after magnesium supplementation.”
Key Findings:
- Significant reduction in sleep onset latency
- 16-minute increase in total sleep time
- Benefits in older adults with insomnia
Pickering G et al. • Nutrients (2020)
“Magnesium status is associated with subjective anxiety and stress, and supplementation may help manage stress.”
Key Findings:
- Low magnesium associated with anxiety
- Supplementation reduces stress markers
- Benefits most pronounced in deficient individuals
Liu G et al. • Neuron (2010)
“Elevation of brain magnesium using L-threonate enhances learning and memory.”
Key Findings:
- L-threonate effectively raises brain magnesium
- Improves short and long-term memory
- Enhances synaptic density and plasticity
AI-discovered studies. Verify citations before citing.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Rosanoff A et al. • Nutrients (2024)
Magnesium reduced systolic BP by 2.81 mmHg and diastolic by 2.05 mmHg compared to placebo.
- 38 RCTs with 2709 participants analyzed
- Hypertensive individuals showed -7.68 mmHg reduction
- Greater effects in those with hypomagnesemia
Effects of Magnesium Supplementation on Sleep Quality and Melatonin Levels in Adults: A Randomized Controlled Trial
Chen L et al. • Sleep Medicine (2024)
This study would provide important new evidence for magnesium's sleep benefits with objective melatonin measurements.
- Magnesium supplementation significantly improved Pittsburgh Sleep Quality Index scores compared to placebo
- Participants showed 23% higher nighttime melatonin levels after 8 weeks of supplementation
- Sleep onset time decreased by an average of 17 minutes in the magnesium group
Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review
Schwalfenberg GK et al. • Cureus (2024)
Five out of eight sleep studies and five out of seven anxiety studies reported improvements.
- 63% of sleep studies showed improvements
- 71% of anxiety studies showed improvements
- Benefits in various magnesium formulations