Magnesium
Magnesium participates in more than 300 enzymatic reactions. It is fundamental for muscle and nerve function, sleep, and stress management. The most bioavailable forms are bisglycinate and threonate.
What is it for?
Cofactor in ATP production
Regulates heart rhythm and blood pressure
For hot flashes, sleep, mood and bone density
Reduces cramps and menstrual pain. 300-400mg/day from mid-cycle
Prevents cramps, improves recovery
Bisglycinate form especially effective
Deficiency associated with increased stress
Very common deficiency
Reduces nocturnal cramps and risk of preeclampsia
Reduces hot flashes, improves sleep and mood. Common deficiency
Cofactor in neurotransmission
Hormonal cofactor
Protects cochlear hair cells. Deficiency associated with greater tinnitus
Improves insulin resistance and reduces anxiety
Reduces cramps and pelvic muscle pain
Citrate form aids intestinal transit
Deficiency associated with accelerated aging. Cofactor in DNA repair.
Necessary for muscle contraction
💡 Absorption: Magnesium bisglycinate is the best-absorbed form and does not cause digestive issues. Citrate may have a laxative effect.
⚠️ Caution: May interact with antibiotics and blood pressure medications. Reduce dose if diarrhea occurs. In those under 18, use only under medical/pediatric supervision.
Recommended doses
Range: 400 – 600 mg
Split into 2 doses
Range: 300 – 500 mg
Take 1h before bed
Range: 200 – 600 mg
Bisglycinate form preferred
Interactions with other supplements
Magnesium is necessary to activate vitamin D. Magnesium deficiency reduces the efficacy of D3.
Both promote relaxation through complementary pathways. Excellent combination for sleep.
⚕️ Medication interactions
Magnesium significantly reduces the absorption of bisphosphonates, compromising their efficacy for osteoporosis.
→ Separar la toma al menos 2 horas. Tomar el bifosfonato en ayunas y el magnesio en otro momento del día.
Magnesium reduces the absorption of fluoroquinolones by up to 50%.
→ Separar la toma al menos 2-3 horas.
Magnesium forms insoluble complexes with tetracyclines, reducing their efficacy.
→ Separar la toma al menos 2-3 horas.
🏥 Contraindications
Acumulación de magnesio por menor eliminación renal.
→ Solo bajo supervisión médica. Monitorizar niveles.
📚 Scientific references (5)▼
Ficha tecnica oficial del NIH. RDA: 400-420mg hombres, 310-320mg mujeres. UL de suplementos: 350mg. Cofactor en mas de 300 enzimas.
Meta-analisis de RCTs sobre magnesio y estres/ansiedad. Evidencia moderada de beneficio en personas con deficiencia subclínica.
Revision sistematica sobre magnesio y rendimiento deportivo. Evidencia de mejora en fuerza y reduccion de calambres.
Revision comprehensiva. El 48% de la poblacion estadounidense consume menos magnesio del requerido. Deficiencia asociada a inflamacion cronica.
RCT doble ciego. 500mg de magnesio durante 8 semanas mejoro significativamente el tiempo de sueno, eficiencia y melatonina serica vs placebo.
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