Magnesium Glycinate

Magnesium is involved in over 300 enzymatic reactions in the body, yet 68% of Americans do not meet the RDA. The specific form matters: magnesium oxide (the cheapest form) has approximately 4% bioavailability; glycinate and malate forms reach 50-80%. Research links adequate magnesium to better sleep quality (RCT evidence), reduced blood pressure, improved insulin sensitivity, and lower all-cause mortality. The 2025 meta-analysis of 13 prospective studies found each 100mg/day increase in dietary magnesium associated with a 7% reduction in cardiovascular mortality. Dose: 200-400mg elemental magnesium as glycinate or malate, taken at night. The most common side effect of the oxide form (loose stools) is absent with glycinate.