mineral/sleep/muscle-recovery

Magnesium

Essential mineral involved in over 300 enzymatic reactions, crucial for sleep, stress, and muscle function.

Magnesium

Magnesium

95
score
A
evidence
safe
usage risk

Proven Benefits

01Relaxes the nervous system and improves sleep quality
02Prevents muscle cramps and aids recovery
03Helps regulate blood pressure
04Supports bone health (synergistic with Calcium and D3)
05Reduces symptoms of anxiety and stress

Chemical Forms

Recommended
  • Magnesium Bisglycinate (Sleep/Anxiety)
  • Magnesium Threonate (Brain/Cognition)
  • Magnesium Citrate (Digestion/General)
Avoid
  • Magnesium Oxide
  • Magnesium Chloride
Expert Note

Magnesium Oxide has a bioavailability of only around 4%, meaning your body absorbs almost nothing and it mostly acts as a laxative. Always choose chelated forms like Bisglycinate.

Protocol

Amount
200-400 mg (Elemental Magnesium)
Frequency
Daily
When
1-2 hours before bed (for Bisglycinate) or split throughout the day

Condition-Based Dosing

General Maintenance
200 - 300 mg elemental
Sleep Issues / High Stress
300 - 400 mg Bisglycinate
Constipation
400 mg Citrate

Safety & Limits

Upper Safe Limit
350 mg from supplements (Higher doses can cause diarrhea and abdominal cramping)
Cycling
Safe for continuous use

Contraindications

Severe kidney disease (kidneys cannot excrete excess magnesium)
Heart block (certain types)
Myasthenia gravis

Synergies

Vitamin B6

Enhances cellular uptake of magnesium.

Avoid Combining With

  • ✕High doses of Zinc or Calcium taken at exactly the same time compete for absorption.
  • ✕Phytic acid from raw nuts and grains binds to magnesium in the gut.
Updated 3/27/2024