Magnesium

Magnesium is a cofactor for over 300 enzymes:

• ATP Production: Magnesium binds to ATP, and Mg-ATP is the actual substrate for most ATP-utilizing enzymes.
• Protein Synthesis: Essential for ribosomal function and amino acid activation.
• Nerve Function: Regulates neurotransmitter release; blocks NMDA receptors, reducing excitotoxicity.
• Muscle Relaxation: Counteracts calcium-induced muscle contraction; deficiency causes muscle cramps.
• Blood Sugar Regulation: Cofactor for enzymes in glucose metabolism; improves insulin sensitivity.
• Blood Pressure: Promotes vasodilation through calcium channel blocking effects.
• GABA Enhancement: Increases GABA activity, promoting calm and sleep.

Key Benefits

• Energy and metabolism: Cofactor in ATP production and over 300 enzymatic reactions.
• Blood sugar and metabolic health: Supports insulin sensitivity and glycemic control.
• Blood pressure and cardiovascular health: Modest blood pressure reductions and support for normal rhythm.
• Neuromuscular function: Muscle relaxation, reduction of cramps, and support for migraine and tension headaches.
• Sleep and mood: Evidence for improved sleep quality and reduced anxiety.

How Magnesium is Used

• General intake: Meeting the RDA (around 300–400 mg/day) from food and supplements.
• Targeted use: 400–600 mg/day for migraines, sleep support, and metabolic health.
• Form selection: Glycinate and citrate for general use and sleep; oxide mainly as a laxative; threonate when brain penetration is desired.

Kidney function is a key safety consideration; people with significant renal impairment should only supplement under medical supervision.