M
Magnesium: Benefits, Dosage & Research
The fourth most abundant mineral in the human body, involved in over 300 enzymatic reactions. Essential for nervous system regulation, muscle relaxation, and deep sleep. Most adults are deficient.
Source
Dietary sources include dark leafy greens, nuts, seeds, and dark chocolate. Supplement forms: glycinate (best for calm/sleep), citrate (good absorption, mild laxative), threonate (crosses blood-brain barrier).
Researched Benefits
- Supports nervous system down-regulation and relaxation
- Improves sleep quality and onset
- Relieves muscle tension and cramping
- Cofactor in 300+ enzymatic reactions including energy production
Dosage & Protocol
200-400mg elemental magnesium daily. Glycinate or citrate forms preferred. Best taken in the evening, 60-90 minutes before bed.
Safety & Interactions
Very safe at recommended doses. High doses of citrate/oxide may cause loose stools. May interact with certain antibiotics and blood pressure medications. Those with kidney disease should consult a physician.
