Magnesium

Base · Mineral

Tier A-

mineralnmda-modulatorotc

8.1 / 10

Tier A-

Ev 8.0 Bn 6.5 Sf 9.0 Ax 10.0

What this is

Widespread subclinical deficiency in Western diets. Magnesium supplementation lowers BP (~4 mmHg SBP) and improves glycemic markers in T2D.

Mechanism

Cofactor in 300+ enzymatic reactions; ATP stabilization; NMDA antagonism; vascular smooth muscle relaxation

Dose & route

200-400 mg/day elemental; glycinate/malate for general use, threonate for brain, citrate for bowel

Citations

https://pmc.ncbi.nlm.nih.gov/articles/PMC5852744/
https://pubmed.ncbi.nlm.nih.gov/27329332/
https://www.nature.com/articles/ejcn2016154

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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.