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Magnesium

Minerals

Also known as: Mg

Magnesium is involved in over 600 enzymatic reactions in the body. It supports muscle and nerve function, energy production, blood sugar control, and sleep quality. An estimated 50% of the population is deficient.

Best Timing

Best taken in the evening for sleep benefits. Split doses if taking >200 mg. Glycinate and threonate forms are well-tolerated any time.

Absorption

Organic forms (glycinate, citrate, malate) are much better absorbed than oxide. Take away from high-dose calcium, zinc, and iron.

Health Goals
🌙Sleep⚡Energy😊Mood💪Muscle🧠Focus❤️Heart
Who Should Take This
AthletesElderly (60+)High-Stress IndividualsWomenStudents
  • Supports muscle relaxation and reduces cramps
  • Improves sleep quality and onset
  • Supports energy production (ATP synthesis)
  • Helps regulate blood sugar levels
  • Reduces anxiety and promotes calmness
  • Supports bone density (60% of body Mg is in bones)
  • May reduce migraine frequency
  • Required for Vitamin D activation
General health200–400 mg elemental

Daily

Sleep support (glycinate)300–400 mg

30–60 min before bed

Cognitive support (L-threonate)1,500–2,000 mg (144 mg elemental)

Daily

Migraine prevention400–600 mg

Daily

Oxide or citrate forms studied

  • -Magnesium Glycinate – highly bioavailable, calming, best for sleep/anxiety
  • -Magnesium L-Threonate – crosses blood-brain barrier, best for cognition
  • -Magnesium Citrate – good absorption, mild laxative effect
  • -Magnesium Taurate – cardiovascular support
  • -Magnesium Malate – energy and muscle recovery
  • -Magnesium Oxide – low absorption, mainly used as laxative
Dark chocolate (70%+ cacao)Spinach and Swiss chardAlmonds and cashewsAvocadoPumpkin seedsBlack beans
Vitamin D3Synergy

Magnesium is required to convert Vitamin D into its active form. Take together.

Vitamin B6Synergy

B6 enhances cellular magnesium uptake. Often combined in supplements.

ZincSynergy

Work together for immune function, but compete for absorption at very high doses. Take at different times if >50mg zinc.

CalciumCaution

High-dose calcium can compete with magnesium absorption. Maintain 2:1 Ca:Mg ratio or separate by 2 hours.

IronCaution

Magnesium can reduce iron absorption. Separate by 2 hours.

The effect of magnesium supplementation on sleep quality

Abbasi B, Kimiagar M, et al. - Journal of Research in Medical Sciences (2012)

500 mg magnesium daily for 8 weeks significantly improved insomnia severity, sleep time, sleep efficiency, and melatonin levels.

Magnesium intake and depression in adults

Tarleton EK, Littenberg B. - Journal of the American Board of Family Medicine (2015)

Very low magnesium intake is significantly associated with depression, especially in younger adults.

Oral magnesium for migraine prophylaxis

Peikert A, Wilimzig C, Köhne-Volland R. - Cephalalgia (1996)

600 mg trimagnesium dicitrate reduced migraine frequency by 41.6% compared to 15.8% with placebo.