Magnesium
What it is
Nearly half of adults don't get enough magnesium from diet alone. Involved in over 300 biochemical processes. Strong evidence supports improved sleep quality, lower blood pressure, better blood sugar control, and slower age-related cognitive decline. Glycinate is best for sleep and general use; L-threonate for brain health. Avoid oxide — poorly absorbed and mainly acts as a laxative.
Dose
200–400 mg/day elemental magnesium as glycinate or malate; L-threonate for cognition. Avoid oxide form.
Time of day & tips
Take with food to reduce stomach upset. Best taken in the evening or before bed. Space 2 hours from iron, calcium, zinc, and antibiotics.
Cycling
Safe for continuous daily use at recommended doses. No cycling needed. Excess is excreted by the kidneys in healthy individuals.
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