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Cofactor for 300+ enzymes; supports energy production, nerve function, muscle relaxation, sleep; glycine enhances GABA
200-400mg elemental magnesium/day
Glycinate (chelated), threonate, malate, citrate, oxide (poorly absorbed)
Works synergistically with:
Leafy greens; Nuts; Seeds; Whole grains; Dark chocolate
May potentiate muscle relaxants, blood pressure meds; Reduces absorption of bisphosphonates
Severe kidney disease; Heart block
Glycinate best for sleep/anxiety; minimal GI side effects; most bioavailable form
EMF from devices may affect sleep and cellular function
SSRIs may work primarily through placebo effect
Non-ionizing radiation may have biological effects ignored by current safety standards
Birth control pills deplete B vitamins, magnesium, and zinc
Sleep medications alter sleep architecture and increase dementia risk
Antacids impair absorption of B12, calcium, magnesium, iron, and zinc
This information is for educational purposes. Always consult with a qualified healthcare provider before starting any new supplement protocol.
Essential for immune function, wound healing, DNA synthesis, taste/smell, testosterone production
Citric acid chelate with good absorption; has mild laxative effect due to osmotic action in gut
Essential for glutathione peroxidase and thyroid hormone metabolism; antioxidant and immune support