FoundationFoundationsVegan form available
Magnesium
glicinát · citrát · glycinate · citrate · threonate
The most common hidden shortfall; modest, measurable gains in sleep, blood pressure and insulin sensitivity.
3/5· Multiple human trialsEstimated monthly cost: ≈ 5 €
Dose
200–400 mg elemental magnesium daily as glycinate or citrate (oxide absorbs poorly).
Timing
Evening, as it's mildly calming.
⚠ Cautions
Accumulates in kidney failure — not without a doctor. Large doses cause diarrhoea (citrate).
What it is
Cofactor for 300+ enzymes; Western diets (refined grains, few greens and legumes) often fall short.
What the evidence shows
Meta-analyses: 300–400 mg/day lowers blood pressure by 1–2 mmHg, improves fasting glucose in insulin resistance and shortens sleep-onset latency in older insomniacs. Mortality data are cohort-only.
Goals
SleepHeart, blood sugarEnergy, fatigue
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.