Magnesium (Citrate / Glycinate)
One of the most important minerals your body needs — involved in over 300 enzymatic reactions, and a huge percentage of people aren't getting enough of it.
Benefits
- +Supports muscle relaxation and reduces cramps
- +Improves sleep quality — especially magnesium glycinate
- +May reduce anxiety and support mental calm
- +Supports bone health alongside calcium
- +Important for heart rhythm and blood pressure
- +Helps regulate blood sugar levels
- +Supports energy production and reduces fatigue
Dosage & Cost
Glycinate and malate are the best-absorbed forms. Citrate is also good but more likely to cause loose stools. Oxide is cheap but poorly absorbed — avoid it. Start low and increase gradually.
Side Effects
- !Digestive upset or diarrhea (especially citrate at high doses)
- !Drowsiness — especially with glycinate, especially at night
- !Low blood pressure if overdone
- !Can worsen diarrhea in people with IBS
- !Rare: kidney issues with very high long-term intake
Food Sources
- • Dark chocolate
- • Almonds and other nuts
- • Spinach and leafy greens
- • Pumpkin seeds
- • Avocado
- • Bananas
- • Black beans
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.