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Magnesium

Evidence: ★★★★☆ · Status: OTC Supplement

💡 Did you know? Magnesium is a cofactor in over 300 enzyme reactions in your body — and a large share of people run low without ever knowing it.

In plain English

A mineral your body uses in hundreds of reactions and burns through when you train and stress. Topping it up — especially glycinate at night — reliably improves sleep.

How it works

Cofactor for 300+ enzymes including ATP synthesis (ATP is biologically active as Mg-ATP), and a natural NMDA-receptor gate blocker (reduces neural excitation). Modulates the HPA axis, lowering cortisol. 50–60% of adults under-consume it; athletes lose it in sweat.

Molecular target & official sources

TRPM6 magnesium transporter (NCBI Gene) · Magnesium (PubChem CID 5462224)

Protocol

200–400 mg elemental. Glycinate (sleep/calm), L-threonate (brain), citrate (constipation). Avoid oxide (4% absorbed).

Bottom line

Cheap, safe, most athletes are low. Glycinate before bed.

Helps with: Recover Faster · Sleep Better · Cardiovascular · Hormones & Testosterone · Stress & Anxiety

The human evidence

Human trials show the clearest benefits — sleep, blood pressure, insulin sensitivity — in people who were low in magnesium to begin with (common). In already-replete people the effects are smaller.

Stacks with

Vitamin D3/K2 (magnesium is a cofactor for activating vitamin D) and vitamin B6 (aids uptake).

Shares a pathway — often paired with: Metformin, Statins (Atorvastatin/Rosuvastatin), L-Theanine, N-Acetylcysteine (NAC).

Avoid combining with

High doses alongside tetracycline or quinolone antibiotics — separate by ~2 hours.

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. ~S$15–30/month; glycinate/threonate cost more than oxide but absorb better and are gentler on the gut.

How it works: the GABA / Glutamate pathway →

Used in these protocols

Compare Magnesium

Common questions

Does Magnesium actually work?

Human-evidence rating: 4 of 5. Cheap, safe, most athletes are low. Glycinate before bed.

How do you take Magnesium?

200–400 mg elemental. Glycinate (sleep/calm), L-threonate (brain), citrate (constipation). Avoid oxide (4% absorbed).

Is Magnesium legal or approved?

Regulatory status: OTC Supplement.