Magnesium is an essential mineral and a cofactor in over 300 enzymatic systems, including those for ATP synthesis, DNA/RNA repair, and glucose metabolism. From a healthspan perspective, maintaining optimal magnesium levels is crucial for preserving mitochondrial function, reducing chronic inflammation, supporting cardiovascular health, and maintaining insulin sensitivity, all of which decline with age.
Verdict
A foundational, safe, and low-cost intervention for metabolic and cellular health.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$5 - $30
Protocol
- Daily supplementation of 200-500mg of elemental magnesium from a bioavailable form like glycinate or citrate.
Flags
- Excessive doses can cause diarrhea, especially with less bioavailable forms like oxide.
- Individuals with kidney disease should consult a physician before supplementing.
- Can interfere with the absorption of certain antibiotics and bisphosphonates.