Magnesium

Involved in over 300 enzymatic reactions. Chronically underdosed.

What it is

Magnesium is an essential mineral cofactor for ATP production, protein synthesis, nerve transmission, and muscle contraction. Soil depletion means modern food delivers less than it did decades ago.

Why it matters

Deficiency causes muscle cramps, poor sleep, anxiety, constipation, and elevated cortisol. For people under physiological stress — illness, treatment side effects, sleep disruption — magnesium depletion accelerates quickly. Supplementing reliably improves sleep quality and HRV.

The evidence

A 2017 systematic review found magnesium supplementation significantly improved sleep efficiency and early morning waking. Glycinate and malate forms have the best absorption and fewest GI side effects.

This information is for educational purposes and does not constitute medical advice. Always discuss supplement use with your care team, particularly if you are undergoing active cancer treatment.

Dosing

300–400mg elemental magnesium daily. Glycinate form for sleep, malate for energy. Take at night.

Cautions

Oxide form is poorly absorbed and mainly laxative. If you have kidney disease, consult your doctor before supplementing.