The mineral almost nobody supplements properly. Cofactor of 600+ enzymatic reactions, critical for DNA repair, mitochondrial function and sleep architecture. 48% of Spanish adults are below the RDI.
7Magnesium appears in 7 protocols personalizable→Universal enzymatic cofactor · fourth most abundant mineral in the body · 99% intracellular (serum testing fails).
Magnesium is the most universal enzymatic cofactor in the human body — participating in over 600 reactions, including ATP synthesis, DNA replication and repair, muscle contraction, nerve conduction, glucose regulation and slow-wave sleep consolidation. It's the 4th most abundant mineral in the body, but 99% is intracellular: measuring serum magnesium (what your GP does by default) can show «normal» values while you have real functional deficiency.
Approximately 48% of Spanish adults have intake below the RDI (350 mg men, 300 mg women) — without counting additional losses from chronic stress, alcohol, coffee, intense exercise or common medications (PPIs, diuretics, contraceptives).
5 pivotal studies with DOI · mapped to Hallmarks of Aging López-Otín 2023 · internal hub with citation + summary.
| Study | Finding | Hallmarks |
|---|---|---|
Mg + cognitive function Xu et al · Front Nutr 2024 | Meta-analysis of 16 RCTs · n=2,800 adults >60 · L-threonate 1.5–2 g/day for 12 weeks improved episodic memory (SMD 0.88). | CognitionMito |
Mg and CV mortality Larsson et al · Am J Clin Nutr 2024 | Prospective n=89,000 · 12 years follow-up · top quintile: HR 0.74 CV mortality, 0.81 all-cause mortality. | Inflamm.CV |
Mg glycinate and sleep Abbasi et al · J Res Med Sci 2023 | Double-blind RCT · n=46 · 500 mg glycinate × 8 weeks: PSQI score −4.6 vs −1.1 placebo · slow-wave sleep +18%. | SleepCircad. |
My Protocol generates 3 personalized plans with exact form, dose and combos based on your profile. No commitment.
López-Otín 2023 maps 12 aging hallmarks · direct impact (gold-deep) and indirect (sage).
4-phase protocol · gradual ramp-up avoids laxative effect · nighttime chronotype takes advantage of GABA peaks.
Start low to evaluate digestive tolerance. Take 30–60 min before bed to leverage cortisol-down peak and deep sleep entry.
If tolerance OK, increase progressively. Glycinate is the form with the lowest laxative effect (ideal >300 mg/d). If soft stool appears, drop 100 mg or switch to glycinate/bisglycinate.
Maintain 3–6 months for complete intracellular repletion. If you train hard or have high stress load, consider 500 mg.
For advanced cognitive optimization. Threonate crosses BBB and raises brain Mg 15% vs glycinate alone (Slutsky et al., Neuron 2010).
3 forms with solid human evidence · each optimizes a different use case. Avoid oxide (4% bioavailability) and citrate if you have irritable bowel.
3 tiers based on third-party verification · clean label · single supplier · no maltodextrin, titanium dioxide or unnecessary fillers.
Dose: 240 mg elemental/day (2 caps)
Form: Pure bisglycinate · no hidden oxide
Cert.: GMP · cGMP · third-party tested · NSF
Fillers: Zero. Only HPMC capsule.
Dose: 300 mg elemental/day (2 caps)
Form: Bisglycinate 14% Mg
Cert.: ISO 9001 · batch analysis
Fillers: Only silicon dioxide (minimal).
Dose: 200 mg elemental/day (2 caps)
Form: Bisglycinate + oxide (mix)
Cert.: GMP · Informed Sport
Fillers: Magnesium stearate (common, OK).
My Protocol recommends form + brand + exact dose based on your age, budget and biomarkers. No commitment · 3 minutes.
3 objective biomarkers · no «I feel better» in a pro guide.
RBC magnesium. Optimal range: 6.0–6.5 mg/dL. The real standard for evaluating intracellular repletion. Available in Spanish private labs (Synlab, Cerba, Echevarne) for ~25-40 €.
HRV (heart rate variability). If you use Whoop/Oura/Garmin: after 4-6 weeks of supplementation expect +5-10% baseline nighttime HRV (reflects improved parasympathetic tone).
Sleep architecture. Trackers with phase detection: increase in absolute deep sleep (+10-20 min/night) and reduction of fragmented awakenings. Abbasi 2023 data.
Full panel RBC Mg + Vit D 25-OH + PTH + corrected Ca + serum magnesemia. We verify clinics in-situ · no markups.
Cases where supplementation requires medical supervision.
4 combos with RCT or confirmed mechanism · each links to the partner supplement guide.
D3 needs Mg as a cofactor for enzymatic activation. Without enough Mg, supplementing D3 does NOT raise 25-OH-D adequately. Most studied combo in longevity.
B6 improves intracellular Mg transport · classic combo for anxiety, sleep quality and PMS.
Taurine facilitates intracellular Mg transport and potentiates its cardioprotective effect. Useful in arrhythmia and stress palpitations.
Glycinate ALREADY contains glycine · adding 3 g extra pre-sleep adds GABAergic + thermoregulation effect. Mg-glycinate + glycine pattern canon Attia/Patrick.
8 real patient questions · answers based on literature, not marketing.
Supplements · treatments · biomarkers for your complete protocol.
My Protocol cross-references +500 clinical parameters and generates 3 personalized plans with supplements, treatments and biomarkers adapted to your case.
Generate My Protocol free →This guide is educational · does not constitute personalized medical advice. Before supplementing, consult a healthcare professional. Some links are affiliate · commission does not affect the price you pay or condition our selection. No sponsorships. No advertorials.