Magnesium (Forms and Bioavailability)
The cofactor of 600+ enzymes — deficient in 60% of the population
Definition
Magnesium is the fourth most abundant mineral in the body and an essential cofactor of more than 600 enzymes, including ATP synthase (cellular energy literally cannot be released without magnesium), DNA repair enzymes, glutathione synthesis, intracellular calcium regulation, and neurotransmission. 60% of the European population has suboptimal intake (<300 mg/day) and clinical plasma levels detect only very advanced deficiencies. The chosen chemical form of magnesium dramatically determines its bioavailability and therapeutic application.
Detailed explanation
Comparison of magnesium forms and applications:
Glycinate/bisglycinate: high bioavailability, minimal diarrhoea, calming (glycine acts as an inhibitory neurotransmitter). Ideal for sleep, anxiety, and general deficiency. Threonate (Magtein): the only form that efficiently crosses the blood-brain barrier. Research in cognitive decline and memory (Liu 2015). Application: brain health, BDNF. Malate: medium bioavailability, energising (malic acid participates in the Krebs cycle). Ideal for fibromyalgia, fatigue, fibrosis. Citrate: medium-high bioavailability, mild laxative effect (useful in constipation), alkalising pH. Ideal for daytime use. Taurate: cardiovascular cofactor, improves heart rhythm and blood pressure. Topical chloride (magnesium oil): transdermal absorption, avoids GI issues.
Forms to avoid: magnesium oxide (bioavailability <4%, only good as a laxative), oral sulphate.
Signs of deficiency: muscle cramps, palpitations, insomnia, anxiety, tics, tension headaches, constipation, chronic fatigue. Associations with chronic disease: type 2 diabetes, metabolic syndrome, hypertension, depression, migraine, osteoporosis, stroke, and cardiovascular mortality.
Recommended doses: 300-600 mg/day elemental magnesium, split into 2-3 doses. For sleep: glycinate/threonate 200-400 mg 30-60 min before bed.
Scientific sources
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