Magnesium
Magnesium (Glycinate/Threonate/Citrate)
The most universally recommended supplement in the longevity community. Critical for 300+ enzymatic reactions, sleep quality, muscle function, and nervous system regulation.
How Magnesium Works
Magnesium is a cofactor for over 600 enzymatic reactions in the body, including ATP synthesis, DNA/RNA stabilization, protein synthesis, and neuromuscular signaling. It regulates the NMDA receptor (preventing excitotoxicity), activates the parasympathetic nervous system (promoting relaxation), and is essential for vitamin D metabolism. Different forms target different systems: glycinate for sleep and anxiety (GABA support), threonate for cognitive function (crosses blood-brain barrier), and malate for energy production (Krebs cycle substrate).
📊 Evidence by Outcome
Glycinate and threonate forms improve sleep onset and quality. One of the most effective natural sleep aids.
25 studies • Consistency: High • Effect: Moderate
Essential for muscle function and recovery. Deficiency causes cramps and impaired recovery.
30 studies • Consistency: High • Effect: Moderate
Threonate form specifically crosses BBB. Emerging data for memory and cognitive function.
8 studies • Consistency: Moderate • Effect: Small
Key Research
Peer-Reviewed Evidence • 3 Citations
Magnesium intake and incidence of metabolic syndrome: A systematic review and meta-analysis
Dibaba DT et al.•Diabet Med•2014•PMID: 24517100
Key Finding: Higher magnesium intake significantly associated with lower metabolic syndrome risk, with 17% risk reduction per 100mg/day increase.
View on PubMedThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Abbasi B et al.•J Res Med Sci•2012•PMID: 23853635
Key Finding: Magnesium supplementation significantly improved sleep time, efficiency, onset latency, and melatonin levels in elderly insomniacs.
View on PubMedMagnesium in disease prevention and overall health
Rosanoff A et al.•Adv Nutr•2012•PMID: 22332067
Key Finding: Subclinical magnesium deficiency affects up to 50% of the population and contributes to cardiovascular disease, diabetes, and osteoporosis.
View on PubMedCitations sourced from PubMed, Cochrane Library, and peer-reviewed journals. Study findings are summarized for accessibility. Always consult the original publication for full methodology and results.
Side Effects & Safety
Interactions & Contraindications
Drug Interactions
- •Antibiotics (tetracyclines, fluoroquinolones) — magnesium chelates these drugs; separate by 2-4 hours
- •Bisphosphonates (osteoporosis drugs) — magnesium impairs absorption; separate by 2 hours
- •Proton pump inhibitors — long-term PPI use depletes magnesium, supplementation may be especially important
- •Blood pressure medications — additive hypotensive effect
Supplement Interactions
- •Calcium — take at separate times as they compete for absorption
- •Vitamin D — magnesium is required for vitamin D activation; they are synergistic
- •Zinc — high-dose zinc can interfere with magnesium absorption; separate timing recommended
Food & Timing
- •Phytates (grains, legumes) and oxalates (spinach) can reduce magnesium absorption
- •Best absorbed when taken with food (except glycinate which is fine on empty stomach)
Who Should Avoid
- •Severe renal insufficiency (GFR < 30) — impaired magnesium excretion
- •Myasthenia gravis (magnesium may worsen muscle weakness)
- •Heart block (magnesium affects cardiac conduction)
📋 Protocol Snapshot
Protocols are for informational purposes only. Always consult a qualified healthcare provider before starting any treatment protocol.
Cost Guide
AED 40–120/month
Estimated UAE pricing. Costs vary by provider, dosage, and treatment plan.
Frequently Asked Questions
It depends on your goal. Magnesium glycinate is best for sleep, anxiety, and muscle relaxation. Magnesium threonate (Magtein) has the strongest evidence for cognitive benefits as it crosses the blood-brain barrier. Magnesium malate supports energy production. Magnesium citrate is effective for general supplementation and regularity. Avoid magnesium oxide — poor bioavailability.
The recommended daily intake is 310-420mg of elemental magnesium for adults. Many longevity-focused practitioners recommend 400-600mg split across the day. An estimated 50-80% of the population is deficient. In the UAE, magnesium loss through sweat in the hot climate makes supplementation particularly relevant.
Glycinate and threonate are best taken 30-60 minutes before bed for sleep benefits. If using for energy or general health, take with breakfast or lunch. Avoid taking magnesium at the same time as calcium, zinc, or antibiotics. Splitting doses (morning and evening) improves absorption.
While magnesium-rich foods (dark chocolate, almonds, avocados, leafy greens, pumpkin seeds) are excellent, modern agricultural practices have depleted soil magnesium content by 20-30%. Most adults consuming a typical UAE diet do not reach adequate levels through food alone, making supplementation advisable.
Yes, for most people, daily magnesium supplementation at recommended doses (200-600mg) is safe and beneficial. It is one of the most well-studied and safest supplements available. Those with kidney disease should consult a physician as impaired excretion can lead to buildup.
Where to Get It (UAE)
Related Treatments
Medical Disclaimer: The information on this page is for educational purposes only and is not intended as medical advice. Kamura Scores reflect a combination of research evidence, safety, accessibility, and value — they are not clinical recommendations. Research citations are provided for reference; always consult the original publications for complete study details. Consult a qualified healthcare provider before starting, stopping, or modifying any treatment. Individual results may vary.