Best Fit Profiles
- sleep quality improvement, blood pressure support, and metabolic health
Energy metabolism, muscle, and sleep
Magnesium
Magnesium is involved in 300+ enzymatic reactions. Deficiency is common (estimated 40-60% of adults suboptimal). Supplementation improves sleep quality, reduces blood pressure, and supports glucose metabolism. Form significantly affects bioavailability.
Evidence Level A
Evidence and Risk Labels
Evidence A/B/C reflects research maturity, and risk levels reflect monitoring needs. These labels support comparison, not diagnosis or treatment decisions.
See full scoring guideClinical Snapshot
- Effect Size
- Meaningful improvement in sleep and metabolic markers in low-intake individuals; modest blood pressure reduction
- Safety
- Low Risk
Excess magnesium causes diarrhea; oxide form has poor bioavailability. Start at lower doses and titrate. Caution in severe kidney disease.
Research Dosing
This reflects common ranges and protocols used in published studies, not personal medical advice.
- Typical Daily Dose
- 200-400 mg elemental magnesium
- Timing
- Evening dose supports sleep; with meals for metabolic effects
- Protocol Duration in Studies
- Ongoing; reassess if GI intolerance
Glycinate, malate, and threonate forms have better bioavailability and GI tolerance than oxide.