Magnesium is an essential mineral and an electrolyte. Also known as magnesium glycinate, this chelated form of magnesium is considered the optimal and most bioavailable form of magnesium.
With the typical western diets being low in magnesium, it’s easy to see why this essential dietary mineral and electrolyte is an important daily supplement. Unless you eat a diet rich in nuts (especially walnuts) and leafy vegetables, you are likely not getting enough magnesium.
Aside from dietary requirements, magnesium is useful by itself and in conjunction with many cognitive supplements.
Because this magnesium is chelated, it does not compete with other essential minerals like calcium and does not suppress the absorption of other valuable elements required for nutrition.
How much Magnesium you need depends on your goal and the form of magnesium.
If you are looking to take magnesium to make up for a dietary deficiency, then the recommended daily allowance for elemental magnesium is around 100mg to 300mg.
Take 2 capsules for a total of 750mg (150 mg active magnesium) daily.
Which Form of Magnesium is Best?
Magnesium biscglycinate chelate is one of the costlier forms of magnesium.
However, the chelated bisglycinate form is more bioavailable than other forms of magnesium. This makes it especially useful if you need a potent magnesium source for your cognitive stack. Here are some example supplement stacks which use magnesium.
Other forms of magnesium vary in terms of intestinal absorption. Magnesium oxide and magnesium chloride, although being cheaper forms of magnesium, tend to have the lowest absorption rates.
The bisglycinate form of magnesium is also easier to digest. Some people experience gastrointestinal discomfort when supplementing with other forms such as magnesium oxide or citrate.
When to take Magnesium
Since magnesium helps with sleep and because higher doses of magnesium can be sedative, mornings may not be the best time for supplementation. Dinner time or before bed might be the best times to take magnesium. Be sure to take magnesium with food as this helps with absorption.
Synergies and Stacks
Vitamin D uses magnesium for metabolism. Since both magnesium and vitamin D deficiencies are common, these supplements are a vital part of your daily stack.
Calcium is often paired with magnesium in bone health supplements.