Thorne Magnesium Glycinate Review

This product gives 120 mg of magnesium a day, well below the roughly 365 mg a day that lowered blood pressure in the studies. In a 2025 pooled analysis of 38 placebo-controlled trials with 2709 people, about 365 mg a day for around 12 weeks lowered the top blood pressure number by about 2.8 points and the bottom number by about 2.1 points. The biggest drops were in people on meds or low in magnesium, with no clear change in people with normal pressure ^[1]. A 2016 pooled analysis of 34 trials with 2028 adults taking about 368 mg a day for 3 months found drops of about 2.0 and 1.8 points ^[2]. A review of 49 trials found benefit in people with uncontrolled high blood pressure at 240 mg a day or more, and over 600 mg in untreated high blood pressure, but no change in people with controlled or normal pressure ^[3]. Small trials in adults with metabolic syndrome taking 400 mg a day for 12 weeks lowered blood pressure ^[4][5]. However, a 24 week trial of 164 overweight adults taking 450 mg a day found no change ^[6]. Animal and cell studies are never counted.

Magnesium is the main ingredient here, and the panel leans favorable: four of the ten say they use it and several more recommend it, mostly for sleep, with others citing blood pressure, bone health, muscle function, and cognition. Forms vary, with magnesium glycinate named by two of them, and magnesium threonate preferred by three who take 400 mg before bed for sleep. Other doses given include 300 mg before bed, 300 to 500 mg a day as a minimum for bone health, 400 to 500 mg a day for most people, and up to about a gram for one panelist. One panelist warns that labels can overstate the real magnesium dose, and says the evidence that it reliably improves sleep is inconsistent, while another says it does not fix waking in the night. Some also take it in electrolyte drinks, and no one said they stopped.