Sleep & Recovery
Magnesium (Glycinate / Malate)
Involved in 300+ enzymatic reactions. Commonly deficient in athletes. Glycinate form has best absorption and sleep-quality evidence.
Effective Dose
200–400mg elemental / day
per clinical evidence
Evidence Level
Moderate
Sleep & Recovery
Mechanism
NMDA receptor modulation, ATP synthesis
primary action
Best For
Sleep
Muscle recovery, Deficiency correction
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Magnesium (Glycinate / Malate)?
Magnesium is an essential mineral and cofactor for over 300 enzymatic reactions, including ATP synthesis, protein synthesis, and muscle contraction. Athletes are particularly prone to depletion via sweat and increased metabolic demand. Deficiency impairs strength, sleep quality, and recovery. Magnesium glycinate offers superior bioavailability with minimal GI side effects.
How It Works: The Science
Magnesium is an NMDA receptor antagonist, helping regulate glutamate signalling in the CNS — relevant for both sleep quality and neuroprotection. It activates ATP synthase, is required for creatine phosphate formation, and acts as a natural calcium channel blocker in muscle, reducing excitotoxicity and promoting relaxation.
Primary Mechanism
NMDA receptor modulation, ATP synthesis
Evidence-Based Benefits
Dosage Guide
Effective Dose
200–400mg elemental / day
200–400mg elemental magnesium/day. Glycinate: best for sleep and sensitivity. Malate: better for energy and muscle soreness (malic acid also a Krebs cycle substrate). Oxide: cheapest but poorest absorption (4–5%). Take with food or at night.
Safety Profile & Side Effects
Excess magnesium causes diarrhoea (the main dose-limiting effect) — oxide and citrate forms most likely to cause this. Elemental doses >500mg/day should be approached cautiously. Contraindicated with certain antibiotics and in severe kidney disease.
Who Should (and Shouldn't) Take It
Almost universally beneficial for athletes with poor dietary intake. Most impactful for those who sweat heavily, eat processed food, or have poor sleep. Glycinate is the go-to form for sleep; malate for daytime energy.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →