Magnesium
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Magnesium. Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.
How it works. Magnesium is a critical cofactor for ATP — biologically active ATP is Mg-ATP. It modulates NMDA receptors, blocks calcium influx, and supports GABAergic tone.
What the research supports. 5 graded claims. Strongest: Reduces blood pressure (~2–5 mmHg systolic) (strong).
How much to take. Typical dose: 300–400 mg elemental. Evening, 30–60 min before bed.
Side effects and interactions. 4 medication interactions listed. Serious: Cardiac arrhythmia (only at very high IV doses).
Stacking. Pairs well with Vitamin D3, Vitamin B6, Zinc. Avoid combining with Calcium (same dose).
Forms. 8 forms. Pick one to open its profile.
Key studies. 12 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Magnesium. Anecdotes are not medical advice.
Magnesium. Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.
What it is
An essential mineral required for energy production, neuromuscular function, and cardiovascular regulation. Roughly 50% of US adults consume below the EAR.
Also called
Food sources
Goals
How it works
Magnesium is a critical cofactor for ATP — biologically active ATP is Mg-ATP. It modulates NMDA receptors, blocks calcium influx, and supports GABAergic tone.
Pathways
- ATP synthesis (Mg-ATP)
- NMDA receptor antagonism
- Calcium channel modulation
- PTH and vitamin D activation
Effects
- +ATP production supports
- ↑Sleep quality increases
- ↓Cortisol response to stress decreases
- +Insulin sensitivity supports
- ↓Blood pressure (mild) decreases
- +Muscle relaxation supports
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Loose stools (citrate, oxide)
- Mild GI upset
Serious
- Cardiac arrhythmia (only at very high IV doses)
- Hypermagnesemia in renal impairment
Medication interactions
Reduces antibiotic absorption — separate by 2+ hours.
Reduces absorption of bisphosphonate.
May increase Mg loss.
Chronic PPI use lowers serum Mg.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Vitamin D3Mg is required to convert vitamin D into its active form.
- Vitamin B6B6 improves intracellular Mg uptake.
- ZincSynergistic for sleep & recovery (ZMA stack).
Avoid combining
- Calcium (same dose)Competes for absorption — split timing.
Key studies
12 studies cited in total.
Each 100 mg/day increase in Mg intake associated with 15% reduction in T2D risk (RR 0.85).
Opens current human and preclinical literature matching Magnesium and "Improves sleep quality and latency in deficient individuals". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Magnesium and "Reduces blood pressure". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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