HEALTHSTRONG SUPPORT
Magnesium (Glycinate/Malate/Citrate)
Most people under-eat magnesium. Glycinate is the well-tolerated form.
EFFECTIVE DOSE
200–400 mg elemental magnesium/day
TIMING
Any time; night is common for sleep-adjacent effects
HOW IT WORKS
Cofactor in 300+ enzymatic reactions including ATP production and neuromuscular signaling.
WHAT THE EVIDENCE SUPPORTS
- Corrects common shortfall
- Small sleep and cramp benefit if deficient
WHAT TO LOOK OUT FOR
- Magnesium oxide is cheap and mostly a laxative — poor absorption.
- Read 'elemental magnesium', not the total salt weight.
SIDE EFFECTS
- Loose stools at high doses, especially citrate/oxide
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.