Magnesium
Also known as: Magnesium Glycinate · Magnesium L-Threonate · Magnesium Malate
Required for 300+ enzymatic reactions. Deficiency is common and linked to poor sleep, muscle cramps, and cardiovascular risk.
Mechanism of Action
Cofactor for ATP production, DNA repair, protein synthesis. Modulates NMDA receptors (cognitive) and regulates circadian rhythms.
Doses and timing reported in studies
Context, not a recommendation. Study links for this card are still being added, so check the original trials and talk to your doctor before you take anything, especially with medicines or health conditions.
Range used in trials
200–400mg elemental magnesium
Timing used in trials
Evening (supports sleep)
Stacks Well With
Evidence grade
Strong
Goals
Rubric
How evidence grades work
A grade summarises the strength of the human evidence for a compound or device category. It is not a score, it is not a rating of any brand, and it changes when new studies land.
- Strong
- Several randomised controlled trials or meta-analyses in people agree on direction, the effect is large enough to matter for the stated outcome, and safety is established over long use.
- Moderate
- Some human trials, but small, short, or mixed. Plausible benefit, with limited long-term safety data.
- Emerging
- Mostly animal or mechanism studies, or very small human studies. Interesting, not yet enough to act on.
- Weak
- Little or contradictory evidence, no benefit shown, or a safety concern outweighs the evidence.