Magnesium

About Magnesium

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%). Subclinical deficiency is common—estimated to affect over 50% of the population—because serum levels don't reflect intracellular stores.

What Magnesium supports

• ⚡Supports energy production and reduces fatigue
• 💪Supports muscle and nerve function
• ❤️Supports heart rhythm and bone health

How much Magnesium to take

Clinical studies typically use 100–400 mg of Magnesium. Common clinical supplemental range; RDA for total intake is 310-420 mg.

RDA

200 mg

Upper limit (UL)

350 mg

Effective range

100–400 mg

Forms of Magnesium compared

• Magnesium glycinatePremium
  Chelated, calming, well-tolerated even at 400+ mg.
• Magnesium tauratePremium
  Glycine-bound; favored for cardiovascular support.
• Magnesium L-threonate (Magtein)Premium
  Crosses the blood-brain barrier — studied for cognition.
• Magnesium citrateStandard
  Well-absorbed. Causes loose stools above ~400 mg — by design.
• Magnesium malateStandard
  Decent absorption; favored for muscle and energy support.
• Magnesium chlorideBudget
  Decent absorption; common in liquid magnesium with a salty taste.
• Magnesium aspartateBudget
  Modest absorption; aspartate is excitatory at high doses — not for sensitive users.
• Magnesium oxideBudget
  Low absorption (~4%)
• Magnesium stearateBudget
  Filler, not a bioavailable form

Clinical evidence

Strong clinical evidence. Meta-analyses confirm benefits for blood pressure, sleep, and glucose; ~50% of adults may be subclinically deficient