All About Magnesium

What is Magnesium?

Magnesium is an essential mineral involved in numerous biochemical processes in the body, playing a crucial role in overall health and well-being.

premium performance magnesium forms

Different forms of magnesium supplements offer various health benefits, and here are specific benefits associated with some premium forms of magnesium.

Magnesium Diglycinate

Magnesium diglycinate is highly bioavailable and easily absorbed by the body, making it an excellent choice for individuals with digestive issues or those who experience discomfort with other forms of magnesium.[1]

Muscle Relaxation
It helps relaxing muscles, reducing muscle cramps, spasms, and tension.[2]

Sleep Aid
Magnesium diglycinate helps improve sleep quality and duration, making it beneficial for individuals with insomnia or sleep disturbances.[3] Glycine alone improves sleep.[4]

Magnesium Threonate

Brain Health
Magnesium threonate has been studied for its potential benefits in cognitive function and brain health. It may improve synaptic plasticity, which is crucial for learning and memory.[5]

Nervous System Support
Due to its ability to penetrate the blood-brain barrier effectively, magnesium threonate may provide neurological support and help with conditions like anxiety and depression. [6]

Magnesium Citrate

Magnesium citrate effectively reduces blood pressure and diabetic complications.[7]

Kidney Stone Prevention
It may help prevent the formation of kidney stones by binding to oxalate in the intestines, reducing its absorption and excretion in the urine.[8]

Magnesium Orotate

Heart Health
Magnesium orotate supports cardiovascular health by providing magnesium, which is essential for maintaining normal heart rhythm and blood pressure.[9]

Exercise Performance
Magnesium orotate may enhance exercise performance and endurance by supporting energy production and muscle function.[10]


[1] Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994 Sep-Oct;18(5):430-5. doi: 10.1177/0148607194018005430. PMID: 7815675.

[2] Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. doi: 10.1519/JSC.0000000000003827. Epub 2020 Oct 1. PMID: 33009349.

[3] Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.

[4] Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi: 10.1038/npp.2014.326. Epub 2014 Dec 23. PMID: 25533534; PMCID: PMC4397399.

[5] Wang J, Liu Y, Zhou LJ, Wu Y, Li F, Shen KF, Pang RP, Wei XH, Li YY, Liu XG. Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α. Pain Physician. 2013 Sep-Oct;16(5):E563-75. PMID: 24077207.

[6] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.

[7] Afitska K, Clavel J, Kisters K, Vormann J, Werner T. Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome: a 12-week, placebo-controlled, double-blinded pilot trial. Magnes Res. 2021 Aug 1;34(3):130-139. doi: 10.1684/mrh.2021.0489. PMID: 34859788.

[8] Barbera M, Tsirgiotis A, Barbera M, Paola Q. The importance of citrates in treatment and prophylaxis of calcium oxalate urinary stones. Arch Ital Urol Androl. 2016 Dec 30;88(4):343-344. doi: 10.4081/aiua.2016.4.343. PMID: 28073210.

[9] Torshin IY, Gromova OA, Kalacheva AG, Oshchepkova EV, Martynov AI. [Meta-analysis of clinical trials of cardiovascular effects of magnesium orotate]. Ter Arkh. 2015;87(6):88-97. Russian. doi: 10.17116/terarkh201587688-97. PMID: 26281202.

[10] Branea I, Gaiţă D, Drăgulescu I, Socoteanu I, Luca C, Mancaş S, Drăgan S, Iurciuc M, Velimirovici D, Gaşpar M, Fluture A, Ionac A, Deutsch P, Pescariu S, Petrescu L, Branea H, Mut B, Dină C, Crâsnic M, Sarău CA. Assessment of treatment with orotate magnesium in early postoperative period of patients with cardiac insufficiency and coronary artery by-pass grafts (ATOMIC). Rom J Intern Med. 1999 Jul-Sep;37(3):287-96. PMID: 15532307.