Nature Made Magnesium Citrate Tablets Extra Strength Dosage High Absorption♦ 400 mg Per Review
Tier ⓘ
Tier 4 · Rank 13
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 13 within Tier 4 for Blood Sugar; 58 of 78 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only53 human studies · 26 improved
6 of these 53 human studies gave magnesium by drip, not by mouth.
53 human studies26 improved18 no effect989,314 people studied
Magnesium is in this product at 400 mg a day, a full dose and above the 250 mg that worked in some studies. This is more than the daily recommended limit, so members can take less if they prefer. A 2021 pooled analysis of double-blind trials found oral magnesium lowered fasting blood sugar more than placebo in people with diabetes, and improved blood sugar and insulin sensitivity in people at high risk of diabetes [1]. A pooled analysis of five trials in 266 women with pregnancy diabetes found lower fasting blood sugar and insulin resistance [2]. In 24 adults with metabolic syndrome, 400 mg of magnesium citrate daily for 12 weeks, the same form and dose as this product, lowered average long-term blood sugar and blood pressure compared with placebo [3]. In 40 women with polycystic ovary syndrome, 250 mg of magnesium oxide daily for 2 months lowered fasting insulin, insulin resistance and fasting blood sugar [4]. Not every trial agreed. In 59 adults, 400 mg of magnesium oxide did not change blood sugar [5]. In 78 overweight adults, 360 mg of magnesium glycinate with vitamin D did not change blood sugar or insulin [6]. Overall, about half of the human studies showed an improvement. Animal and cell studies are never counted.
See all 53 studies →Hide the studies
- A review of 884 trials with about 883,000 people found magnesium, among other micronutrients, showed moderate- to high-quality evidence for reducing heart disease risk factors.Micronutrient Supplementation to Reduce Cardiovascular Risk.
- In 24 observational studies, people with higher blood magnesium had lower risk of high blood sugar and type 2 diabetes, while the link with prediabetes was weak and uncertain.Serum magnesium and risk of hyperglycemia, type 2 diabetes, and prediabetes: a systematic review and dose-response meta-…
- Across five trials of 266 women with gestational diabetes, magnesium lowered fasting blood sugar and insulin resistance but did not clearly change insulin levels, preterm birth, large babies or BMI.The efficacy of magnesium supplementation for gestational diabetes: A meta-analysis of randomized controlled trials.
- In double-blind trials, oral magnesium beat placebo at lowering fasting blood sugar in people with diabetes and improved blood sugar and insulin sensitivity in people at high risk of diabetes.Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Syste…
- A review found low blood magnesium was linked to post-transplant diabetes and heart risk in kidney transplant recipients, but no studies yet tested whether correcting it helps.Serum Magnesium after Kidney Transplantation: A Systematic Review.
- A review of 60 meta-analyses found that high dietary magnesium intake was linked to a significantly lower risk of type 2 diabetes.Preventive Role of Diet Interventions and Dietary Factors in Type 2 Diabetes Mellitus: An Umbrella Review.
- In 12 studies of kidney and liver transplant recipients, eight linked low blood magnesium to higher risk of post-transplant diabetes, three found no link and one found a positive association with HbA1c.Hypomagnesaemia, an independent risk factor for the development of post-transplant diabetes mellitus in liver and renal …
- In 430 adults with heart risk factors, 12 weeks of a magnesium-rich diet (about 1,142 mg a day) cut total cholesterol by 10.7%, LDL cholesterol by 10.5% and triglycerides by 10.1%, with no such changes on the usual diet.Can dietary magnesium modulate lipoprotein metabolism?
- In 400 high-risk adults followed for 10 years, a magnesium-rich diet (about 1,142 mg a day) was linked to fewer heart complications (28.6% vs 60.3%) and lower death rates (10.7% vs 18.0%) than the usual diet.Effect of dietary magnesium supplementation in the prevention of coronary heart disease and sudden cardiac death.
- In 148 people with chronic kidney disease, 12 months of magnesium hydroxide 15 mmol twice daily raised blood magnesium but did not slow artery calcification versus placebo, and caused more stomach side effects and serious adverse events.The Effect of Magnesium Supplementation on Vascular Calcification in CKD: A Randomized Clinical Trial (MAGiCAL-CKD).
- In 78 overweight or obese adults, 12 weeks of 360 mg magnesium glycinate plus vitamin D did not change blood sugar, insulin or insulin resistance compared with placebo.Combined vitamin D and magnesium supplementation does not influence markers of bone turnover or glycemic control: A rand…
- In 78 people with a heart attack, a 48-hour magnesium infusion was followed by 22% less heart failure, 28% fewer irregular heartbeats and 22% lower hospital death than placebo.[Treatment of acute myocardial infarct with magnesium].
- In a randomized trial of adults with metabolic syndrome, eating 2 oz of almonds daily for 12 weeks lowered total and LDL cholesterol compared with crackers and increased magnesium intake from the diet.Beneficial changes in total cholesterol, LDL-C, biomarkers of intestinal inflammation, and vitamin E status in adults wi…
- In a placebo-controlled trial of 75 adults with type 2 diabetes, a daily multi-nutrient pill containing 250 mg magnesium with zinc and vitamins C and E for 4 months did not change blood sugar control or blood flow compared with placebo, although nerve symptoms improved within groups.Improving neuropathy scores in type 2 diabetic patients using micronutrients supplementation.
- In 68 people at high risk of magnesium deficiency, magnesium treatment lowered blood levels of imidazole propionate, a compound linked to insulin resistance, by 39.9% while placebo raised it by 6.0%.Magnesium and imidazole propionate.
- In a placebo-controlled trial of 60 women with polycystic ovary syndrome, taking 100 mg magnesium twice daily along with zinc, calcium and vitamin D for 12 weeks lowered insulin levels, improved insulin resistance and reduced triglycerides and total cholesterol compared with placebo.A Trial on The Effects of Magnesium-Zinc-Calcium-Vitamin D Co-Supplementation on Glycemic Control and Markers of Cardio-…
- In a placebo-controlled trial of 60 pregnant women with gestational diabetes, 6 weeks of a magnesium, zinc, calcium and vitamin D combination lowered inflammation and oxidative stress markers compared with placebo.The effects of magnesium-zinc-calcium-vitamin D co-supplementation on biomarkers of inflammation, oxidative stress and p…
- In 59 adults, 400 mg of magnesium oxide daily did not change blood sugar or blood pressure compared with placebo, although it raised magnesium levels.A Pilot Randomized Trial of Oral Magnesium Supplementation on Supraventricular Arrhythmias.
- In 54 people on dialysis given magnesium oxide 440 mg three times a week for 6 months, carotid artery wall thickness fell while it rose in the placebo group, but blood vessel function and CRP showed no benefit.Effect of magnesium supplementation on carotid intima-media thickness and flow-mediated dilatation among hemodialysis pa…
- In 27 adults with metabolic syndrome, 400 mg of magnesium daily for 12 weeks significantly lowered systolic and diastolic blood pressure and reduced the inflammation marker interleukin-6, compared with 27 controls who took no magnesium.Positive effects of magnesium supplementation in metabolic syndrome.
- In 50 infants and neonates having heart surgery, a single intravenous magnesium dose did not significantly reduce postoperative heart rhythm problems compared with saline, though there was a trend toward fewer arrhythmias.Role of magnesium in the prevention of postoperative arrhythmias in neonates and infants undergoing arterial switch oper…
- In 50 critically ill ventilated ICU patients, adding intravenous magnesium to midazolam sedation shortened time on the ventilator and time to spontaneous breathing trials, and the group receiving magnesium needed less insulin over 48 hours.Can we use magnesium for sedation in the intensive care unit for critically ill patients: Is it as effective as other se…
- In a double-blind trial of 50 patients having heart bypass surgery, magnesium sulphate given for 5 days after surgery reduced atrial fibrillation, occurring in 1 of 25 patients versus 5 of 25 on placebo.Atrial fibrillation after coronary artery bypass surgery: predictors and the role of MgSO4 replacement.
- In 40 women with polycystic ovary syndrome, 250 mg a day of magnesium oxide for 2 months lowered fasting insulin and insulin resistance and improved cholesterol and fasting blood sugar compared with placebo.The Effect of Magnesium Supplementation on Insulin Resistance and Metabolic Profiles in Women with Polycystic Ovary Synd…
- In a placebo-controlled trial of 36 pregnant women with gestational diabetes, 250 mg of magnesium oxide daily for 6 weeks reduced inflammatory gene activity compared with placebo and lowered newborn hyperbilirubinemia and hospitalization rates.The effects of magnesium supplementation on gene expression related to inflammatory markers, vascular endothelial growth…
- In 28 adults with type 1 diabetes, 12 months of oral magnesium hydroxide (20-30 mmol daily) did not change kidney function or most blood fats compared with placebo, though triglycerides rose in three treated patients.Magnesium therapy in type 1 diabetes. A double blind study concerning the effects on kidney function and serum lipid lev…
- In 24 adults with metabolic syndrome and normal magnesium levels, 400 mg of magnesium citrate daily for 12 weeks lowered average blood sugar and blood pressure compared with placebo.Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome…
- In a placebo-controlled trial of 23 competitive triathletes taking magnesium orotate for 4 weeks, race times improved and stress hormone levels were lower, but blood sugar rose more during the race than with placebo.On the significance of magnesium in extreme physical stress.
- In 12 adults with type 2 diabetes and low magnesium, magnesium supplementation reduced some immune cell activity compared with placebo, but did not change immune cell counts or inflammatory proteins significantly.Magnesium Supplementation Modulates T-cell Function in People with Type 2 Diabetes and Low Serum Magnesium Levels.
- In a randomized blinded study of women in preterm labor, adding magnesium sulfate infusion to ritodrine did not change potassium, glucose, or other metabolic markers compared with ritodrine plus placebo.Adjunctive magnesium sulfate infusion does not alter metabolic changes associated with ritodrine tocolysis.
- In 22 people with vasospastic angina, a single intravenous magnesium sulfate infusion reduced acetylcholine-induced coronary artery spasm in 10 of 14 patients, compared with no change after glucose infusion.The preventive effect of magnesium on coronary spasm in patients with vasospastic angina.
- In 11 people with type 1 diabetes and low magnesium, 10 weeks of intravenous plus oral magnesium raised body magnesium stores but did not normalize magnesium levels, and lipids and blood sugar control were unchanged.Effect of intensive i.v. + oral magnesium supplementation on circulating ion levels, lipid parameters and metabolic cont…
- In 35 people with rheumatoid arthritis, taking 300 mg of magnesium sulfate daily for six months on top of usual treatment lowered fasting blood sugar, insulin, and insulin resistance compared with the period before, in an uncontrolled study.Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis.
- In 9 adults with mild type 2 diabetes, 30 days of magnesium-rich salt lake water lowered fasting insulin and blood pressure, in a study without a placebo group.Clinical efficacy of magnesium supplementation in patients with type 2 diabetes.
- In a large national survey of US adults, people with diabetes ate about the same nutrients as those without, though those with the highest blood sugar levels ate about 4% less magnesium from food.Dietary intake of adults with and without diabetes: results from NHANES 2013-2016.
- In 2,045 American adults with diabetes followed for about six years, those eating 250 mg or less of magnesium daily from food had higher risk of death from all causes, and higher magnesium intake reduced the added risk linked to poor blood sugar control.Association of dietary magnesium intake and glycohemoglobin with mortality risk in diabetic patients.
- In 1,276 Mexican adults, those with the highest blood magnesium had lower odds of type 2 diabetes and of coronary artery calcification (a marker of heart disease) than those with the lowest levels.Serum magnesium is inversely associated with coronary artery calcification in the Genetics of Atherosclerotic Disease (G…
- Among 582 diabetic outpatients and 140 controls, diabetic patients had lower plasma magnesium, and lower magnesium tracked with higher blood glucose, with about a quarter of diabetics falling below nearly all controls.Hypomagnesaemia in diabetes.
- In 373 people with type 2 diabetes, 11 percent had low blood magnesium, which was more common in women and in those with HbA1c of 8 percent or higher, and was linked to diabetic eye disease.Hypomagnesemia and Poor Glycemic Control among Type 2 Diabetic Patients: A Cross-Sectional Study.
- In 345 Iranian women, higher dietary magnesium intake was linked to better insulin sensitivity, but this link disappeared after accounting for endothelial dysfunction, and other blood sugar measures were not significantly related.Magnesium intake, insulin resistance and markers of endothelial function among women.
- In a cross-sectional study of 329 adults with type 2 diabetes in Oman, low and high magnesium levels were common, and a higher ratio of ionized to total magnesium was linked to poorer blood sugar control and some diabetes complications.Ionized and total magnesium levels and health outcomes in patients with type 2 diabetes mellitus.
- In a cross-sectional study of 285 adults with type 2 diabetes in Saudi Arabia, about 28% had low blood magnesium, and these people had worse blood sugar control than those with normal magnesium levels.Type 2 diabetes control and complications and their relation to serum magnesium level.
- In a cross-sectional study of 147 adults with type 2 diabetes in Brazil, low blood magnesium was linked to a higher chance of elevated HbA1c, a marker of poor blood sugar control.Magnesium Status and Dietary Patterns Associated with Glycemic Control in Individuals with Type 2 Diabetes Mellitus.
- In 116 Korean women with prior gestational diabetes, the lowest postpartum blood magnesium was seen in the eight who developed type 2 diabetes, though magnesium was only a possible predictor and did not clearly separate prediabetes from normal glucose tolerance.Serum magnesium level is associated with type 2 diabetes in women with a history of gestational diabetes mellitus: the K…
- Overweight children aged 4 to 14 had lower blood magnesium than normal-weight children despite eating more magnesium, and lower levels were linked to higher body weight, blood pressure, waist size and insulin.Serum magnesium in overweight children.
- In 99 pregnant women in Saudi Arabia, blood magnesium was slightly lower in those who developed gestational diabetes, but the difference was not statistically significant.Modification of Total Magnesium level in pregnant Saudi Women developing gestational diabetes mellitus.
- In 88 adults with type 2 diabetes, lower blood magnesium was linked to poorer blood sugar control and more complications; this study did not test magnesium supplements.Low magnesium level as an indicator of poor glycemic control in type 2 diabetic patients with complications.
- Middle-aged men with newly impaired glucose tolerance had lower serum magnesium than healthy controls, suggesting mineral imbalance may appear early in blood sugar problems.Indices of mineral metabolism in subjects with an impaired glucose tolerance.
- Children newly diagnosed with type 1 diabetes (37 children, compared with 13 controls) excreted more magnesium in urine, which may help explain why they had low magnesium despite normal blood levels.Hypermagnesiuria in children with newly diagnosed insulin-dependent diabetes mellitus.
- A register-based study in Finland found no clear link between magnesium in local well water and type 2 diabetes rates among young adults, though weak signals appeared in young women.The regional association of rising type 2 diabetes incidence with magnesium in drinking water among young adults.
- In a lab study of fat cells, low magnesium reduced insulin-driven sugar uptake by about half, and a cohort of 395 people with type 2 diabetes showed lower magnesium linked to more insulin resistance; magnesium supplementation itself was not tested.Magnesium increases insulin-dependent glucose uptake in adipocytes.
- In 10 healthy volunteers, a single 2.0 g dose of magnesium sulfate raised blood magnesium and lowered the insulin response to a sugar load without changing blood glucose, suggesting better insulin sensitivity.[The effect of a single administration of magnesium sulfate on glucose tolerance and insulinemia in healthy volunteers].
- A cost model based on a trial found that magnesium chloride taken for at least 4 months by adults with prediabetes and low magnesium was estimated to cost less and prevent more complications than placebo over 10 years.Cost-effectiveness analysis of using oral magnesium supplementation in the treatment of prediabetes.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Magnesium is the main ingredient here, and the panel leans toward it: all ten spoke about it, and most recommend it or take it themselves, while a few stay neutral. The top reason is sleep, with several taking it at bedtime, and others cite blood pressure, bone health, muscle function, stress, brain function and low levels that standard blood tests can miss. For forms, glycinate and threonate come up most, with four of them taking or suggesting threonate, and 400 mg before bed is a common dose; others suggest 300 mg, 400 to 500 mg a day, or as much as a gram, and some also get magnesium from electrolyte drinks. One panelist cautions that labels can mislead by listing the whole compound weight of magnesium citrate instead of the much smaller amount of actual magnesium, and another says the evidence that it reliably improves sleep is not yet consistent. No one said they stopped taking it.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Magnesium · uses
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Has recommended magnesium breakthrough from bioptimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends correcting nutrient deficiencies with magnesium.
- Recommends Magnesium Breakthrough Advance 10 from BiOptimizers, which has 10 bioavailable forms of magnesium and more elemental magnesium, as part of his evening routine for sleep, muscle recovery, and metabolic health.
- Has recommended Magnesium Breakthrough from Bio Optimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends Magnesium Breakthrough Advance 10 from Bio Optimizers, which contains 10 bioavailable forms of magnesium, as it plays a critical role in sleep recovery, stress regulation, and muscle function, and has become part of his evening routine, especially during periods of travel, training, and higher stress.
Dave Asprey · Magnesium · neutral
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey recommends Magnesium Glycinate for sleep, noting human studies show it helps people fall asleep faster, is safe, and works on a fundamental aspect of health, unlike magnesium oxide which acts as a laxative.
- Dave Asprey recommends adding 300 or 400 mg of magnesium glycinate before bed to improve deep sleep quality, support growth hormone release, and burn visceral fat while asleep.
- Mentions magnesium glycinate as one of the extensively researched ingredients in Kill Switch that helps with natural sleep.
Dr. Eric Berg · Magnesium · neutral
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends increasing magnesium to restore balance and support healthy blood pressure.
- Dr. Eric Berg suggests that magnesium could help support deeper, more restful sleep.
- Recommends Magnesium Glycinate, noting that the combination of magnesium and glycine is helpful for connective tissue, sleep, and reducing stress.
- Recommends taking magnesium 90 minutes to 2 hours before bedtime to support better sleep.
- Suggests that magnesium glycinate can help support the missing 'break pads' on the nervous system, which contribute to constant pain.
- Taking 400 mg of magnesium glycinate daily may also help support brain health during menopause.
- Warns against magnesium oxide because it is poorly absorbed, with only about 4% absorption, and can cause diarrhea, despite being commonly used in research and supplements due to its low cost.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
- Recommends Celtic Sea Salt's new electrolyte drink "Hydrate" for replacing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, plus magnesium, taurine, and potassium.
- Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
- Recommends taking magnesium as a co-factor to increase vitamin D absorption.
- Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
Dr. Rhonda Patrick · Magnesium · neutral
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Mentions magnesium as an important nutrient component for testosterone.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
- Recommends considering magnesium to improve mood.
- Recommends Magnesium, stating that roughly half of Americans don’t get enough and it is a cofactor for over 300 biological processes, including DNA repair and energy production.
- Mentions that kale delivers magnesium, a micronutrient many diets fall short on.
- Recommends Magnesium, stating it is a cofactor for over 300 biological processes, including DNA repair, energy production, and sleep regulation.
Thomas DeLauer · Magnesium · uses
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
- Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
- Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
- Compares magnesium content, stating bananas have 32mg and pumpkin seeds have 156mg per ounce, a 5x difference.
- Recommends Magnesium glycinate, stating that 200-400mg elemental helps with sleep as glycine cools the body and magnesium calms.
- Notes that magnesium sits on the NMDA receptor and regulates excitatory transmission, in the context of feeling stressed.
Siim Land · Magnesium · recommends
- States that Magnesium can be a useful addition for some people for sleep.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Magnesium as one of 15 supplements backed by human studies.
- States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
- Lists seafood and pumpkin seeds as sources of Magnesium.
- Thinks magnesium has some of the strongest evidence and is worth considering.
- Recommends taking magnesium, specifically glycinate and threonate forms, 1 to 2 hours before bed for sleep benefits, noting that glycinate promotes relaxation and threonate crosses the blood-brain barrier for sleep quality and cognitive function.
- Notes that Boron reduces calcium/magnesium loss.
- Notes that magnesium is important for activating thiamine into its more biologically active form, and a magnesium deficiency can impair blood sugar regulation even with adequate thiamine intake.
Andrew Huberman · Magnesium · neutral
- Discusses Magnesium Threonate as a tool for falling asleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Confirms that magnesium is absolutely important for cognitive function, noting studies show those with lower magnesium intakes tend to perform less well on cognitive function tests, and it's related to brain changes over time and dementia risk.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
Bryan Johnson · Magnesium · uses
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium threonate before bed for sleep.
Peter Attia · Magnesium · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede the metabolism of vitamin D because magnesium is a cofactor in its enzymatic conversion.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede vitamin D metabolism because magnesium is a co-factor in the enzymatic conversion of vitamin D.
- Takes magnesium as a straightforward supplement.
- Mentions that magnesium intake is often super low and impactful on testosterone levels.
- Discusses the important roles of magnesium in the body, how to determine if one might be deficient, the prevalence of magnesium deficiency, and its potential cognitive benefits.
RAL Summary
Members OnlyTier 4 for Blood Sugar
Human studies, including pooled analyses and a trial of 400 mg magnesium citrate, support better blood sugar, but some trials found no effect [1][3][5]. With no reviews counted, the product stays at the emerging tier.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 18 of the 53 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Endocrine system, Metabolic system, Cardiovascular system
Possible side effects: No major side effects reported.
Supplement Facts
Magnesium 400 mg
Supplement Facts
Serving Size 2 Tablets
Servings Per Container 30
Amount Per Serving% Daily Value
| Calories | 10 | |
| Total Carbohydrate | 3 g | |
| Dietary Fiber | 1 g | |
| Magnesium | 400 mg | |
| Sodium | 10 mg |
Other ingredients: Cellulose Gel, Croscarmellose Sodium, Less than 2% of Hydroxypropyl Cellulose, Magnesium Stearate, Color Added, Hypromellose, Isomalt, Silicon Dioxide, Medium Chain Triglycerides, Carnauba Wax.
Directions: Adults, take 2 tablets daily with water and a meal.
Barcode (UPC) 031604006884 · Label source: Reverseagelab · Report a label change
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Our articles on this subject
- How to Lower Blood Sugar Naturally: A Comprehensive GuideArticle · Sep 9, 2026
- Magnesium Glycinate vs Citrate: What the Studies ShowArticle · Oct 30, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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