BioStacksBest Magnesium for Hormones
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Clinical dose: 100–400 mg
Magnesium and hormones
Magnesium is a supporting nutrient for hormones support. Cofactor in over 300 enzymatic reactions including energy production, protein synthesis, and nervous system regulation. Magnesium glycinate is preferred for calm and sleep support with minimal GI effects, threonate (Magtein) crosses the blood-brain barrier for cognitive benefits, and citrate has a mild laxative effect useful for constipation. Oxide is cheap but poorly absorbed (~4%).
How much magnesium do you need
Research points to 100–400 mg as the effective range for magnesium. Common clinical supplemental range; RDA for total intake is 310-420 mg. Lower doses may provide some benefit, but most studies showing clear results used this range.
Which form absorbs best
Avoid magnesium oxide — low absorption (~4%). Avoid magnesium stearate — filler, not a bioavailable form. The most bioavailable options are magnesium glycinate or magnesium citrate.
What the research says
The clinical evidence for magnesium in hormones is strong. Meta-analyses confirm benefits for blood pressure, sleep, and glucose; ~50% of adults may be subclinically deficient Learn more