Magnesium is a crucial cofactor in over 300 enzymatic reactions essential for DNA repair, energy production (ATP), and cellular signaling. The glycinate form offers high bioavailability and is chelated with glycine, an amino acid that may promote relaxation and sleep quality, both of which are critical for long-term health and cellular repair.
Verdict
A safe, high-value supplement for sleep and metabolic health.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$10 - $30
Protocol
- Take 200-400mg of elemental magnesium daily, often before bed for sleep benefits.
Flags
- Individuals with kidney disease should consult a physician before supplementing.
- Can interact with certain antibiotics (tetracyclines, quinolones) and bisphosphonates.
- Excessive doses can lead to diarrhea, though less common with the glycinate form.