Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
- Time
- 1 min/day
- Cost
- $0-20
- Equipment
- None required
- Min. Trial
- 2-4 weeks
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- evening
Evidence Strength
4/5 — StrongStrong evidence for deficiency prevalence and benefits of repletion. Specific forms (glycinate, threonate) have distinct benefit profiles.
Overview
Supplement with 200-400mg elemental magnesium daily as glycinate (for general relaxation and muscle) or threonate (for cognitive/sleep). ~50% of the population is deficient. Magnesium is involved in 300+ enzymatic reactions.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Choose your form
Glycinate for relaxation/muscle. Threonate for cognition/sleep. Avoid oxide (poor absorption).
- 2
Start with 200mg elemental
Take in the evening. Increase to 400mg if well-tolerated.
- 3
Monitor for loose stools
The main side effect. Reduce dose if this occurs.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Effects of magnesium supplementation on blood pressure
Magnesium supplementation reduced blood pressure in randomized controlled trials.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 2 contraindications and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Kidney disease
- Already on magnesium-containing medications
Interactions
- May enhance sleep medications
- Take separately from calcium, iron, zinc for best absorption
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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