Magnesium
Essential mineral involved in 300+ enzymatic reactions. ~50% of adults are deficient. Form matters significantly for absorption and target effect.
Evidence by Outcome
Sleep Quality
Improved sleep quality scores (glycinate form)
Blood Pressure
-2 mmHg systolic (meta-analysis)
Muscle Cramps
Reduced frequency in deficient populations
Anxiety
Reduced anxiety symptoms (glycinate form)
Migraine Prevention
Reduced frequency by ~40% at 600mg/day
Dosing Guide
200-400mg elemental/day
Evening for sleep (glycinate), morning for energy (malate). Split doses absorb better.
Form matters: Glycinate for sleep/anxiety, Citrate for general, Threonate for cognition, Taurate for cardiovascular.
Safety Profile
Possible Side Effects
- • GI distress at high doses (especially oxide)
- • Loose stools
Contraindications
- ⚠ Severe kidney disease
- ⚠ Myasthenia gravis
Known Interactions
Magnesium is required for Vitamin D activation. Low magnesium impairs D3 metabolism. Take together.
Source: J Am Osteopath Assoc, 2018
Caffeine increases magnesium excretion. Heavy coffee drinkers (>3 cups/day) may need higher magnesium intake.
Source: Magnesium Research, 2011
Magnesium supports ATP production. Creatine donates phosphate to regenerate ATP. Complementary mechanisms.
Source: Mechanistic rationale
Both support relaxation and sleep. Magnesium glycinate + ashwagandha is a popular evening stack for sleep quality.
Source: Complementary mechanisms
Taurine enhances magnesium transport into cells. Magnesium taurate combines both in one molecule.
Source: Biol Trace Elem Res, 2018