Magnesium (glycinate / threonate / malate)
Sleep · Mineral cofactor
Tier B
What this is
Form matters a lot. Oxide is cheapest but poorly absorbed and laxative. Glycinate is gentler and well-absorbed for general use. Threonate (MgT, Magtein) is marketed for brain penetration based on Slutsky 2010 preclinical data; real-world cognitive benefits modest. Take on empty stomach or with minimal food for best absorption.
Mechanism
NMDA receptor antagonism; GABA-A modulation; cofactor for 300+ enzymes; deficiency very common due to soil/diet; glycinate well-tolerated GI; threonate penetrates CSF better per Slutsky 2010
Dose & route
200-400 mg elemental magnesium/day; glycinate for sleep, threonate for cognition, citrate/oxide for constipation
Citations
- https://pubmed.ncbi.nlm.nih.gov/23853635/
- https://pubmed.ncbi.nlm.nih.gov/20152124/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.