Magnesium Glycinate — The Essential Mineral
Magnesium is a cofactor for 300+ enzymatic reactions, including ATP synthesis, DNA repair, protein synthesis, and muscle contraction. ~45% of Americans are deficient. Magnesium glycinate offers superior bioavailability and tolerability compared to oxide or citrate forms.
Mechanism of Action
Magnesium acts as a cofactor for DNA polymerase (DNA repair), ATP synthase (energy production), and NMDA receptor modulation (neuroprotection). It also activates AMPK, reduces NF-κB inflammation, and is required for vitamin D activation. Glycinate chelation improves intestinal absorption and reduces laxative effect.
Human Trial Evidence
1,530+ trials. A 2014 BMC Medicine prospective cohort (n=7,216) showed higher magnesium intake was associated with 34% lower all-cause mortality. Multiple RCTs show magnesium reduces blood pressure (−3–4 mmHg systolic), improves insulin sensitivity, and reduces migraine frequency by ~40%.
Dosing Protocol
300–400 mg elemental magnesium/day (as glycinate). Split dosing (morning + evening) improves absorption. Magnesium threonate (Magtein) preferred for cognitive effects. Avoid magnesium oxide (poor bioavailability, laxative effect).
Safety & Contraindications
Extremely safe — excess magnesium is renally excreted. Laxative effect at high doses (>600 mg/day elemental) with poorly absorbed forms. Caution in severe kidney disease (impaired excretion). No toxicity from dietary or supplemental magnesium in healthy adults.