Evidence brief · Supplement
Magnesium for Correcting low status
Evidence grade A — Common dietary shortfall
- Overall grade
- Grade A
- Last revised
- 1
- graded outcome
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
1 at grade A — 1 graded row
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Correcting low statusEvidence grade A
Common dietary shortfall
Moderatehigh
The evidence in words
The verdict
For correcting low status, Magnesium earns evidence grade A (moderate effect, high consistency) — there is real evidence here. Common dietary shortfall
How it might work
As a counter-ion to ATP and a gate on NMDA receptors and calcium channels, magnesium tunes neuromuscular excitability, vascular tone, and insulin signaling. Low status nudges all of these toward over-excitation — cramps, higher blood pressure, poorer sleep.
How to use it
200–400 mg elemental magnesium in the evening from glycinate (gentle) or citrate (also helps regularity). Avoid oxide unless a laxative effect is the goal. Threonate is dosed for CNS uptake and costs more per milligram.
Safety & cautions
Very safe with normal kidneys; excess is excreted, with loose stools the main sign of too much. In kidney impairment it can accumulate dangerously. It binds several drugs in the gut (see timing interactions).
Bottom line
One of the better-value supplements: 200–400 mg glycinate or citrate in the evening. Expect modest help with sleep, blood pressure, and migraine — most in those who were low to begin with.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Sleep / general
- 200–400 mg elemental as glycinate, evening.
- Regularity
- Citrate; oxide is laxative-forward.
Goes with
- MagnesiumRead the full Magnesium monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Magnesium for Blood pressureEvidence grade B — ~2–3 mmHg in meta-analysisEvidence grade B
- Magnesium for MigraineEvidence grade B — Prophylactic; 400–600 mgEvidence grade B
- Magnesium for HypertensionEvidence grade B — Small additive loweringEvidence grade B
- Magnesium for InsomniaEvidence grade C — Subjective improvementEvidence grade C
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.