Origin & tradition
Not traditional as a supplement, though magnesium-rich foods are universal; modern interest is metabolic and neurological.
Western tradition · Essential mineral
Magnesium 镁
A cofactor for hundreds of enzymes, widely under-consumed, tied to sleep, metabolic, and DNA-repair pathways.
2,071ClinicalTrials.gov matched
2998PubMed RCT records
1035Meta-analysis records
1,853+PubMed records
MagnesiumKey active compound
Data definition. Matched records include all indexed medical endpoints for this intervention — not only longevity. Longevity-relevant records are screened separately and cited in the evidence summary below. Counts are matched-record volumes, not de-duplicated trials and not efficacy claims.
Why longevity buyers care
Key active: Magnesium (glycinate, citrate, threonate).
Magnesium is a cofactor in ATP metabolism, DNA repair, and neuromuscular function; observational and trial data link adequacy to sleep quality, metabolic health, and lower inflammatory aging.
Effect summary
Studied health outcomes
Editorial summary — This table is curated by hand from published research consensus, not automatically calculated from our trial database. Grades reflect our interpretation of the literature. Treat as a starting point, not a definitive verdict. See the Evidence panel below for the underlying trial and paper counts sourced directly from ClinicalTrials.gov and PubMed.
| Health outcome | Effect | Magnitude | Grade |
|---|---|---|---|
| Sleep quality (PSQI) | Increases | Moderate | B |
| Systolic blood pressure | Decreases | Minor | B |
| Insulin sensitivity / fasting glucose | Increases | Minor | B |
| Muscle cramps | Decreases | Moderate | B |
| Anxiety / depression scores | Decreases | Minor | C |
| Serum magnesium (deficiency correction) | Increases | Strong | A |
Grade: A = robust RCTs · B = several RCTs / meta-analysis · C = limited or mixed RCTs · D = observational or early data
Dosage guidance
How Magnesium is typically used
- Typical dose
- 200–400 mg elemental magnesium/day
- Form
- magnesium glycinate (best tolerated), malate, or L-threonate (brain-targeted)
- Timing
- evening preferred; reduces sleep onset time
Oxide has poor absorption (~4%) — avoid it. Glycinate and malate are well-tolerated. Threonate (Magtein) may have superior CNS penetration but has less total evidence. Check total dietary intake first.
Informational only — not a prescription or personalised medical advice. Consult a qualified clinician before starting any supplement or medication.
Evidence summary
What the research actually says
77Evidence confidence
Extensive human-trial evidence2,998 randomized controlled trials · 1,035 meta-analyses / systematic reviews
Human trials (sleep, metabolic, BP); broad mechanistic role
Magnesium is a cofactor in ATP metabolism, DNA repair, and neuromuscular function; observational and trial data link adequacy to sleep quality, metabolic health, and lower inflammatory aging.
2,071registered clinical trials reference this intervention
3selected from 1,853+ PubMed papers (longevity / aging angle)
Key active: Magnesium (glycinate, citrate, threonate).
According to PubMed and ClinicalTrials.gov: trial counts from ClinicalTrials.gov, peer-reviewed literature from PubMed. Counts auto-refresh weekly; last checked 2026-07-19. They include trials across many endpoints, not only longevity.
Informational only — not medical advice, a treatment claim, or a substitute for a qualified clinician. Evidence strength varies; we show mixed and null results on purpose.
Evidence collections
Magnesium appears in
Compare the evidence
How Magnesium stacks up
Suppliers
No Magnesium suppliers listed yet
Tell us what you need and we will source suppliers for you.