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Also known as: Magnesium Glycinate, Magnesium Citrate, Magnesium L-Threonate
Strong evidence that most people are deficient. Essential for muscle function, sleep, recovery, and over 300 enzymatic reactions in the body.
Amount
200-400mg elemental magnesium daily
Timing
Before bed for best sleep benefits
Notes
Glycinate is best tolerated. Citrate has mild laxative effect. L-Threonate crosses blood-brain barrier.
Track your Magnesium intake alongside your macros in FitCommit.
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Activates parasympathetic nervous system
Essential for muscle relaxation and repair
Regulates calcium channels in muscle
Modulates HPA axis and cortisol
Loose stools (citrate)
Switch to glycinate form
Drowsiness
Take before bed
Very important. Calorie restriction can worsen magnesium depletion. Supports sleep during cuts.
Important for recovery from high-volume training and maintaining sleep quality.
$0.10-0.25
per day
Excellent value
Most people notice effects from Magnesium within 3-7 days for sleep, 2-4 weeks for full recovery benefits. Full benefits typically develop over 2-4 weeks of consistent use.
Magnesium is generally well tolerated. Potential side effects include loose stools (citrate), drowsiness. Start with a lower dose to assess tolerance.
At approximately $0.10-0.25 per day, Magnesium is excellent value. Cheap and essential. One of the highest-impact supplements per dollar.
Magnesium stacks well with Zinc, Vitamin D3, Melatonin. Always introduce one supplement at a time to monitor individual responses.
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