Nutricost, Electrolyte Complex, Capsules Review
Nutricost Electrolyte (8 Hydrating Electrolytes & Vitamins) in a 120 capsule bottle is presented on this page as an advanced hydration product. The product details list 8 hydrating electrolytes and vitamins, an advanced hydration positioning, and 120 capsules for 120 servings per bottle. The page states the product is non-GMO, gluten free, and vegetarian friendly, and that it is made in a GMP compliant, FDA registered facility. The one-time price shown is $15.97, and a subscription option lists savings of up to 20 percent with delivery every 30 days, every 2 months, or every 4 months. The page notes the item is HSA and FSA eligible for qualified customers. A 60-day money back guarantee applies to all orders, and the guarantee section says Nutricost will refund 100 percent of the purchase price minus shipping and handling if a buyer is not completely satisfied, while acknowledging that no supplement works for everyone. Free unlimited returns for store credit or exchanges are listed, and the page explains that a $2.98 add-on purchase provides free returns for store credit plus exchange protection. Returns and exchanges are accepted 60 days after the order date, and items after the first bottle must be in new condition. Clearance items are not eligible. Shipping information says orders are usually processed within one to two business days, with shipment typically taking three to five business days after dispatch, and free continental U.S. shipping is offered on orders above $59. Nutricost states that its products are made in the USA using globally sourced ingredients in a GMP compliant facility, and that products are tested by an independent, accredited lab to help verify that what is on the label is what is in the bottle. The company describes its aim as offering quality ingredients, clear labeling, and fair prices without unnecessary fillers. Customer service can be reached by phone or by email at support at nutricost dot com.
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Study, Trial or Testing Result Summary
Members Only30 human studies · 9 improved
7 of these 30 human studies gave the ingredient by drip, not by mouth.
No study has tested this capsule or any of its ingredients at these doses for hydration in men. The closest support comes from salt drinks. In 10 men resting at high altitude, a salt and citrate drink restored blood plasma volume better than plain water [1], and in 12 female cyclists and triathletes a salt drink taken before exercise in the heat helped the body hold on to fluid [2]. Most other salt studies used salt water given into a vein in hospital patients, with mixed results [3][4]. Magnesium is present only in a trace amount. The trial that showed more water inside cells used 800 milligrams, about 27 times this dose, and it was given with creatine [5]. Another trial found 200 milligrams eased swelling and bloating in women [6]. Potassium studies did not show a hydration benefit and did not add extra potassium [7][8]. Vitamin B6 showed no hydration effect [9][10]. Vitamin B12 [11], calcium [12] and zinc [13] have no relevant evidence for drinking-related hydration in men. Animal and cell studies are never counted.
See all 30 studies →Hide the studies
- Across 60 trials of 21,293 patients, intravenous saline was no better than no hydration at preventing contrast-related kidney injury, and other hydration methods worked better than saline.Hydration Strategies for Preventing Contrast-Induced Acute Kidney Injury: A Systematic Review and Bayesian Network Meta-…
- In 22 trials of 5,686 patients, sodium bicarbonate was no better than 0.9% saline for preventing contrast-related kidney injury, kidney replacement therapy, or death.Sodium bicarbonate versus isotonic saline solution to prevent contrast-induced nephropathy : a systematic review and met…
- In 19 trials of 3,609 patients, sodium chloride hydration led to more contrast-related kidney injury than sodium bicarbonate hydration.Sodium bicarbonate therapy for the prevention of contrast-induced acute kidney injury – a systematic review and meta-ana…
- In 16 trials of 3,537 patients having heart procedures, sodium chloride hydration was linked to more contrast-related kidney injury than sodium bicarbonate, though the evidence was not definitive.How Strong Is the Evidence for Sodium Bicarbonate to Prevent Contrast-Induced Acute Kidney Injury After Coronary Angiogr…
- In 14 trials of 2,290 patients, large trials found no difference between sodium bicarbonate and sodium chloride hydration for kidney injury; benefit appeared only in small, lower-quality trials.Sodium bicarbonate for the prevention of contrast induced-acute kidney injury: a systematic review and meta-analysis.
- In 10 trials of 1,090 adults, sodium chloride hydration led to more contrast-related kidney injury than sodium bicarbonate, though trial quality was often limited.Hydration with sodium bicarbonate for the prevention of contrast-induced nephropathy: a meta-analysis of randomized cont…
- A review of 24 studies in cisplatin chemotherapy patients, including 4 on magnesium, found magnesium supplementation may protect the kidneys, but it did not look at body hydration in healthy men.A Systematic Review of Strategies to Prevent Cisplatin-Induced Nephrotoxicity.
- A review of 27 studies of patients having cisplatin chemotherapy found that seven of nine studies on electrolytes showed magnesium supplementation reduced kidney damage risk, but it did not measure body hydration in healthy men.Hydration Methods for Cisplatin Containing Chemotherapy: A Systematic Review.
- In 487 stroke patients, enhanced saline hydration for 72 hours did not reduce early worsening of neurological function compared with standard hydration (2.9% vs 2.0%).Enhanced versus standard hydration in acute ischemic stroke: REVIVE-A randomized clinical trial.
- In 401 heart attack patients, intravenous saline before and after contrast dye cut kidney injury to 7.1% versus 14.1% without hydration.Avoiding the emergence of contrast-induced acute kidney injury in acute coronary syndrome: routine hydration treatment.
- In 396 patients having a heart catheter procedure, fluid given by heart pressure guidance cut contrast-related kidney injury to 6.7% versus 16.3% with standard fluid, though both groups got the same starting saline.Haemodynamic-guided fluid administration for the prevention of contrast-induced acute kidney injury: the POSEIDON random…
- In 240 healthy postmenopausal women given 500 mg of calcium daily or placebo for one year, calcium raised urine calcium and kidney stone risk, but this risk was largely eliminated in those with higher urine volume (more fluid intake).Effects of Hydration and Calcium Supplementation on Urine Calcium Concentration in Healthy Postmenopausal Women.
- In 124 adults with early chronic kidney disease (67% men), a year of coaching to drink more water raised urine volume but caused no statistically significant change in kidney function.Early Coaching to Increase Water Intake in CKD.
- In 72 terminally ill cancer patients given weekly intravenous saline for 4 weeks, adding vitamins and trace elements improved appetite loss, pain, and blood chloride, phosphorus, potassium and protein compared with saline alone.Clinical effects of hydration, supplementary vitamins, and trace elements during end-of-life care for cancer patients.
- In 45 children and teens with migraine in an emergency department, a 10 mL/kg saline IV bolus gave only a small, clinically insignificant pain reduction, and expecting medication did not change the result.Randomized controlled trial of treatment expectation and intravenous fluid in pediatric migraine.
- In 44 women taking 50 mg of vitamin B6 daily (alone or with magnesium) for one menstrual cycle each, no overall difference between treatments was found; only the combination modestly reduced anxiety-related premenstrual symptoms, and no hydration benefit was reported.A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxie…
- In 40 men and women given one, two or three packets of a hydration drink containing vitamin B6 among other ingredients (or placebo) daily for 4 weeks, the product was well tolerated with little change in health measures, and hydration benefit was not assessed.Randomized Trial to Assess the Safety and Tolerability of Daily Intake of an Allulose Amino Acid-Based Hydration Beverag…
- In 38 women given 200 mg of magnesium daily for two menstrual cycles, fluid retention symptoms such as swelling and bloating fell more than with placebo in the second month but not the first.Magnesium supplementation alleviates premenstrual symptoms of fluid retention.
- In 35 people taking 800 mg magnesium with 5 g creatine daily for 2 weeks, the magnesium-creatine chelate group had more water inside their cells and less outside them, and greater knee strength, while the placebo group did not.Magnesium-creatine supplementation effects on body water.
- In 23 healthy elderly people with dry lower legs, a urea cream with added salt and a urea cream alone worked about equally well at moving skin impedance toward normal, which was attributed to hydration.Urea and sodium chloride in moisturisers for skin of the elderly--a comparative, double-blind, randomised study.
- In 18 abdominally obese men, a single drink with 10 mmol potassium nitrate did not change blood vessel function or blood pressure over 4 hours compared with a potassium chloride placebo drink; hydration was not measured.Acute Effects of Inorganic Nitrate Intake on Brachial and Femoral Flow-Mediated Vasodilation, and on Carotid Artery Reac…
- In 12 female cyclists and triathletes exercising in the heat, drinking a sodium chloride solution 2 hours beforehand increased fluid retention and reduced body mass loss compared with a placebo drink.Hydration Responses to Pre-Exercise Sodium Hyperhydration at Rest and During Cycling in the Heat and Across Menstrual Cy…
- In 10 healthy young men who drank 1 litre of either skimmed milk or soya beverage, urine output and sodium balance did not differ between the two drinks, though chloride balance was higher after milk.Fluid and electrolyte balance following consumption of skimmed milk and a plant-based soya beverage at rest in euhydrate…
- In 10 men resting for 12 hours at 2800 meters altitude, a sodium chloride and citrate drink restored blood plasma volume significantly more than plain water did.Sodium chloride-citrate beverages attenuate hypovolemia in men resting 12 h at 2800 m altitude.
- In 60 patients (only 4 men) using nasal gels twice daily for 7 days each, the stronger 6.0 mg/g gel was more comfortable and stung less, but nasal moisture did not differ between the two.New Ringer's lactate gel formulation on nasal comfort and humidification.
- In three small skin studies of 20 healthy volunteers (10 in one follow-up study), a glycerol-containing zinc shake lotion increased skin water content after a single application, while zinc oil had little effect on skin hydration.Do shake lotions, zinc oil and polyethylene glycol gels produce dehydration or moisturization?
- In 8 men during two 4-day heavy exercise diets, a low potassium diet (25 mEq per day) raised blood plasma volume the most (15%) but did not meaningfully reduce total body potassium compared with the control diet (80 mEq per day).Dietary potassium and heavy exercise: effects on muscle water and electrolytes.
- In 95 endurance athletes, a 24-hour diet recall showed that 46.8% of women and 22.9% of men did not meet the recommended vitamin B12 intake, so vitamin B12 intake was not adequate for many athletes, and this study did not measure a hydration outcome or any effect of vitamin B12 supplementation.Nutrient Adequacy in Endurance Athletes.
- In a retrospective study of 52 patients with high-output double bowel openings, a salt and bicarbonate solution given through the colon let 15 patients stop all intravenous fluids and reduced daily intravenous fluid volumes in those still needing them.Hydration by colonic enteroclysis: An alternative to parenteral hydration in patients with high-output double enterostom…
- In 32 young adults given a 30-minute intravenous salt-water infusion, brain connectivity between two salt-sensing regions rose in 17 men but fell in 15 women, while thirst and blood pressure rose similarly in both sexes.Sex differences in central salt sensing in the human brain.
Review Totals and Summary
Members Only3,115 reviews · 90% positive
Across the stores that sell it, these capsules carry about 3,115 ratings, and most buyers are happy with them. Written feedback leans positive, with cramp relief, easy hydration and fair pricing as the main praise. A small number of serious complaints about dehydration and sodium stand out against that. **What buyers say it did for them:** Many describe fewer cramps and steadier electrolyte levels. One said it fixed "an off and on electrolyte imbalance" within a week, with less constant thirst and less liquid consumed. Another wrote, "It stopped my calf from cramping." Others use it after workouts or in hot weather to reach their daily electrolytes, and the Nutricost.com page notes several people finding it helpful for hydration in heat and intense activity. One reviewer who finished a Spartan race said they felt great after drinking only one bottle of water. **What buyers complain about:** The lowest ratings are serious. One reviewer said, "This stuff CAUSES dehydration," and described being stuck in the bathroom all day. Another said the product "put me in the hospital," saying their doctor judged the sodium far too high. These are a small minority, but they are worth knowing about. One reviewer also noted that if you stop taking the capsules during training, you may sweat more and feel you need to make up the loss. One buyer said they were "not sure yet" because they hadn't used it long enough. **Taste, smell, pill size and form:** The capsule format is a clear draw because electrolyte drinks are often unpalatable. One reviewer said, "So easy to take swallow a pill as I rehydrate after training." Several describe the capsule as medium-sized and easy to swallow, and one calls it a convenient to-go dose. The exception is a buyer with a small throat who found it "large and would have a problem going on down" but still preferred it to salt tablets. One Nutricost.com reviewer can't tolerate the liquid form, which makes the capsules appealing to them. No one mentions a bad taste or smell. **Value for money:** Price is praised often. Reviewers wrote "Good buy and great price" and "Very beneficial for the price." One called the brand known for affordable, quality ingredients. A Texas-summer reviewer called it a good product at a fair price. No one complains about cost. **Who it seems to suit and who it did not:** It seems to suit active people, those training in heat, and people who dislike drinking plain water or sugary sports drinks. One reviewer prefers it to sugar-based products. It also suited people prone to electrolyte imbalance, including one who has low sodium and found it easier than salt tablets. One reviewer said it was "highly recommended for hot climate." It did not suit the two reviewers who reported dehydration-like effects or a hospital stay tied to sodium. Reviews on this page are short and the ingredient blend is not discussed in depth, so anyone sensitive to sodium may want to check the label carefully. Only the capsules are covered here; reviews of other forms were left out.
Biohacker Summary
Members Only10 of 10 recommend it
Only three of the ten panelists spoke about chloride, the main ingredient, and all three were neutral, so there is no recommendation either way. They describe it as an essential mineral that works with sodium and potassium to balance fluids, and that helps the body make stomach acid for digestion. One of them adds that most people already get enough chloride, and none gave a dose, a preferred form, or a caution. Magnesium, a smaller ingredient in this product, drew the most attention from the rest of the panel, mostly for sleep, with bedtime doses around 400 milligrams and a warning that some labels make the real dose look larger than it is. Zinc and potassium, also smaller ingredients, came up less often, with some panelists saying people need more potassium and that potassium from foods may help blood pressure.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Chloride · neutral
- Explains that chloride works with sodium to maintain fluid balance and supports digestion.
- 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.
- Warns that potassium bromate, a dough conditioner banned in the EU, UK, and Canada, is still allowed in U.S. bread.
- 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.
- Gave a patient with psoriatic arthritis a little zinc, which contributed to significant improvement in her condition.
- Recommends ensuring adequate zinc intake on a regular basis for immune support, noting some data on zinc lozenges for early cold.
- 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 correcting nutrient deficiencies with zinc.
- 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.
- Recommends nutrient-dense foods rich in zinc, such as pumpkin seeds and oysters, to reduce inflammation.
Dr. Eric Berg · Chloride · neutral
- Mentions that chlorides are building blocks needed to produce hydrochloric acid.
- Recommends ensuring sufficient zinc intake because the prostate needs enough zinc for the conversion from testosterone to DHT to be smooth and optimized.
- 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.
- States that people need more potassium than any other mineral, yet most people aren’t getting enough.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Explains that potassium is essential for peristalsis, the pumping action through the colon, and without it, things can sit there, leading to constipation.
- 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.
- Explains that the normal requirements for potassium are 4,700 mg every single day, and that very few people get half of that amount. They describe potassium's role in the sodium potassium pump, which is essential for cellular electricity, muscle contraction, and heart function. Deficiency can lead to tiredness, muscle cramps, heart palpitations, or rising blood pressure.
- Recommends increasing potassium to restore balance and support healthy blood pressure.
- Warns that bone loss cannot be fixed with just calcium, as bone is primarily collagen with other essential minerals.
- Recommends taking zinc carnosine for an ulcer or some type of gastric problem.
- 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.
Thomas DeLauer · Chloride · neutral
- Explains that chloride is an essential nutrient and its ratio to potassium and sodium is important for balancing things out, though most people get enough chloride.
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's cans which contain 100 milligram potassium, 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.
- Uses Element's 100 mg potassium 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.
- Adds zinc to their immunity duo because it helps them absorb vitamin C, considering the two together a fantastic combination for fall and winter.
- Recommends Vitamin B12 for mental health and mood, explaining its role in myelination and neurotransmitter production. They specifically recommend a liposomal and micellar form of methylcobalamin B12 for better absorption and to avoid toxicity.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Recommends zinc, 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.
- Mentions that more zinc could be beneficial for testosterone, but it's not working on the axis that most people need help with.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
- Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
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.
- Developed a nonnano zinc sunscreen over five years, stating her skin is probably better now than it's ever been.
- 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.
- Emphasizes the importance of having enough zinc before trying advanced longevity strategies like peptides.
- Suggests that zinc has better safety and protective data than meds for reducing cardio respiratory risk.
- 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.
- States that Vitamin B12 is extremely important for every kind of brain function and recommends ensuring B12 levels are optimal, around 500, not just barely above normal.
Andrew Huberman · Zinc · uses
- Zinc carnosine to support and improve the lining of your gut.
- Notes that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- Discusses Magnesium Threonate as a tool for falling asleep.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut, and he was already taking some of these ingredients separately.
- States that AG1 Pro includes zinc carnosine, which he was already taking separately, to support and improve the lining of the gut.
- Personally takes zinc carnosine, which is included in AG1 Pro to support and improve the lining of the gut.
- AG1 Pro has zinc carnosine to support and improve the lining of your gut. Some of these ingredients I personally was already taking separate from the AG1 formula.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of your gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- 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.
- 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.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Ben Greenfield's formulation includes 30 grams of zinc a day, taken for one week before surgery and two weeks after, as it is an important cofactor for wound healing.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- 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.
- Emphasizes that zinc sufficiency is crucial for immunity because the thymus-derived peptide thymulin, which trains lymphocytes, requires zinc to be active.
- Recommends adding zinc into one's stack because it is a co-factor for enzymes involved in testosterone synthesis and sperm maturation, and zinc deficiency is a reproducible cause of low sperm count.
- He mentions zinc as a supplement with real human data behind it for male fertility.
- Zinc may support both testosterone and sperm count.
- 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.
- Recommends Celtic Sea Salt's new electrolyte drink 'Hydrate' for replenishing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, magnesium, taurine, and potassium, with no added sugar, artificial colors, or synthetic ingredients.
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.
- Notes that not getting enough zinc can affect testosterone, as zinc is very important for testosterone synthesis.
- 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.
- Recommends men take a 30 milligram zinc supplement for sperm health when preparing for IVF.
- 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.
- Discusses findings from a meta-analysis on zinc supplementation, noting it improved insulin resistance, inflammation, and oxidative stress in people with diabetes or prediabetes, and explains its biological role in the pancreas.
- 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.
- Mentions that kale delivers calcium, 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.
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.
- Lists potatoes and fruit as sources of Potassium.
- Lists dairy and sardines as sources of Calcium.
- 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 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.
- States that deficiencies in nutrients such as zinc can impair normal immune regulation.
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.
- Takes 15 mg of Zinc in the morning for longevity.
- 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 15 mg of Zinc in the morning.
- 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.
- Takes 15 mg of Zinc in the morning for longevity.
- States that Blueprint essential capsules and soft gels are packed with key vitamins and minerals needed for strong bone health.
Peter Attia · Potassium · recommends
- States there is some evidence that increasing dietary potassium through potassium-rich foods like bananas and potatoes, rather than supplements, can lower blood pressure.
- 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.
- 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 calcium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 1,000 to 1,200 milligrams, which can be supplemented with calcium carbonate or calcium citrate.
- 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.
- Explains that bone is 50 to 70% mineral, predominantly calcium, and that virtually all of the body's calcium is contained within bone, making bone important for calcium homeostasis.
- Recommends calcium for bone health, stating that teenagers probably need about 1000 milligrams a day.
- Discusses bone acting as a reservoir for calcium and how resorption and formation release calcium into the blood when needed.
- Notes that deficiencies in certain vitamins and minerals, such as B12, can be a cause of hair loss in women.
- Discusses the AREDS formula, which initially included C and beta-carotene with zinc and copper, and later replaced beta-carotene with lutein and zeaxanthin, showing it could delay or reduce the conversion of mild to severe macular degeneration.
- 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.
RAL Summary
Members OnlyTier 3 for Hydration Men
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Kidneys and urinary system, Muscular system, Cardiovascular system
Combine with: For fast heartburn relief, pair this with a true antacid such as calcium carbonate chewables or magnesium hydroxide/aluminum hydroxide, or an alginate (sodium alginate) that forms a protective raft over stomach contents. Deglycyrrhizinated licorice (DGL) chewables and zinc-carnosine can support the stomach and esophageal lining. Take electrolytes with water and apart from antacids, since calcium and magnesium can compete for absorption. For its intended use, the electrolytes work well with plenty of water, a little vitamin B6 or taurine for muscle function, and a source of carbohydrates during intense exercise. Consult a healthcare provider if heartburn is frequent, persistent, or accompanied by trouble swallowing, since sodium and mineral intake may need adjusting.
Possible side effects: A small number of buyers reported dehydration-like effects with a lot of time in the bathroom, and one reported a hospital stay that a doctor linked to the sodium. In one study, calcium raised urine calcium and kidney stone risk, which was largely offset by drinking more fluid.
Supplement Facts
Vitamin B6 10 mg · Vitamin B12 5 mcg · Calcium 30 mg
| Vitamin B6 | 10 mg | |
| Vitamin B12 | 5 mcg | |
| Calcium | 30 mg | |
| Magnesium | 30 mg | |
| Zinc | 5 mg | |
| Chloride | 370 mg | |
| Sodium | 190 mg | |
| Potassium | 80 mg |
Other ingredients: Hypromellose (cellulose) capsule, organic flow agent blend (organic oat fiber, organic pea starch, organic bamboo extract, organic gum arabic, organic sunflower oil, organic sunflower lecithin), organic rice extract blend (organic rice extract, organic rice hulls, organic gum arabic, organic sunflower oil), magnesium stearate (vegetable source).
Directions: As a dietary supplement, take 1 capsule daily with 8-12 oz of water or as directed by your healthcare professional.
Barcode (UPC) 810014673271 · Label source: Reverseagelab · Report a label change
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Graded November 5, 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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