Magnesium and longevity: The mineral 31% of people get too little of (and why aging research cares)
31% of the global population and 48% of Americans get too little magnesium from food and beverages. Learn how magnesium connects to telomeres, mitochondria, DNA repair, inflammation, dosing, food sources, and testing.
Magnesium is involved in over 300 enzyme systems in your body. Yet, roughly 31% of the global population gets too little of it, and NIH data suggest 48% of Americans fall below their estimated average requirement from food and beverages.
This isn’t just an abstract nutritional statistic. It’s an aging-relevant signal. Research in recent years has connected chronic magnesium inadequacy with all 12 fundamental mechanisms of aging — from telomeres to cellular senescence, from mitochondrial dysfunction to chronic inflammation.
A review published in Nutrients in 2024 systematically mapped the relationship between magnesium and all 12 hallmarks of aging, making it one of the micronutrients most broadly connected to the biology of aging.
The problem? Magnesium is also difficult to measure correctly — the classic blood test can look normal even when tissue magnesium status is not fully clear.
What you’ll learn:
- What magnesium is and why it’s fundamental for aging
- The 7 mechanisms by which magnesium slows aging
- The hidden symptoms of deficiency
- How much magnesium you really need (by age and sex)
- The best food sources: the Mediterranean diet is your advantage
- How to correctly measure your levels
- How SuperAge tracks your magnesium and biological age
- FAQ
What Is Magnesium?
Magnesium is the fourth most abundant mineral in the human body and the second most prevalent intracellular cation after potassium. About 60% is found in bones, 39% in muscle tissue, and less than 1% in blood — a crucial detail we’ll see when discussing how to measure it.
Quick definition: Magnesium is an essential mineral involved in over 300 enzyme systems, including energy production (ATP), DNA synthesis, muscle contraction, nerve transmission, and blood pressure regulation.
Why Magnesium Is Crucial for Aging
Every ATP molecule — the energy currency of your cells — actually exists as an Mg-ATP complex. Without magnesium, your cells literally cannot produce energy. But magnesium’s role goes far beyond energy:
- DNA stabilization — magnesium maintains the structural integrity of the double helix and activates DNA repair enzymes
- Mitochondrial function — essential cofactor for the electron transport chain
- Inflammation regulation — modulates NF-κB, the master regulator of inflammation
- Telomere homeostasis — over 50% of telomeric structure depends on magnesium concentrations
- Cellular senescence control — deficiency directly accelerates cell entry into senescence
- Protein synthesis — activates the mTOR pathway and stabilizes ribosomes for muscle building
The Silent Crisis: Global Numbers
| Population | % with Inadequate Intake | Source |
|---|---|---|
| Global | 31% (2.4 billion people) | Lancet, 2024 |
| United States | 48% below EAR from food and beverages | NIH ODS, 2026 |
| China | 64.4% below requirement | EJCN, 2023 |
| Germany | 24.9% with deficient serum levels | DGE, 2024 |
| Older adults | Highest-risk group, especially men 71+ | NIH ODS, 2026 |
The most alarming fact: with age, intestinal absorption of magnesium progressively decreases, while the requirement remains unchanged. A perfect vicious circle for accelerating aging.
The 7 Mechanisms by Which Magnesium Slows Aging
A review published in Nutrients in 2024 analyzed the relationship between magnesium and all 12 hallmarks of aging — the fundamental biological mechanisms that cause cellular aging. The result? Magnesium is involved in every single one. Here are the 7 most relevant.
1. Telomere Protection
Telomeres are the protective ends of chromosomes that shorten with each cell division. When they become too short, the cell enters senescence or dies. Telomere shortening is considered a biological clock of aging.
What the research says: A study published in Frontiers in Nutrition (2022) demonstrated that magnesium intake is independently and positively associated with longer leukocyte telomeres in American adults and elderly, even after adjustment for all confounding variables.
How it works: Over 50% of telomeric structure resides in the nuclear lamina, and laminin-telomere binding proteins depend on magnesium concentrations. Magnesium deficiency reduces telomerase activity — the enzyme that rebuilds telomeres — and activates p53 and NF-κB, accelerating cellular aging.
2. DNA Repair
DNA constantly suffers damage from radiation, free radicals, and replication errors. The ability to repair this damage is a key factor in longevity: centenarians have significantly superior DNA repair capacity compared to average.
What the research says: A 2024 study published in European Journal of Nutrition on 172 healthy adults demonstrated that the combination of low magnesium levels and high homocysteine significantly increases DNA damage. Magnesium acts as an independent protective factor.
How it works: Magnesium is an essential cofactor for three DNA repair systems — nucleotide excision repair, base excision repair, and mismatch repair. Without sufficient magnesium, these systems operate at reduced capacity, accumulating mutations that accelerate aging.
3. Mitochondrial Function
Mitochondria produce 90% of cellular energy. Mitochondrial dysfunction is one of the most impactful hallmarks of aging — less efficient mitochondria mean less energy, more free radicals, and accelerated aging.
What the research says: Research published in Nature Scientific Reports demonstrated that mitochondrial Mg²⁺ homeostasis is essential for the functioning of the electron transport chain and ATP production.
How it works: Every ATP molecule exists as an Mg-ATP complex. Magnesium is a cofactor for at least 5 enzymes in the mitochondrial respiratory chain. Deficiency reduces cellular energy efficiency and increases the production of reactive oxygen species (ROS), creating a vicious circle of progressive mitochondrial damage.
4. Reduction of Chronic Inflammation (Inflammaging)
Inflammaging — the chronic low-grade inflammation associated with aging — is the common ground for almost all age-related diseases: cardiovascular, neurodegenerative, metabolic, tumoral.
What the research says: A 2025 meta-analysis published in Frontiers in Nutrition, comprising 8 randomized clinical trials on 444 participants with metabolic syndrome, found that long-term magnesium supplementation modestly lowered CRP. A 2024 review in Antioxidants supports magnesium’s role in oxidative-stress and inflammatory pathways, while noting that better-designed human studies are still needed.
How it works: Chronic magnesium deficiency activates NF-κB — the “master switch” of inflammation — causing excessive production of pro-inflammatory cytokines (TNF-α, IL-6, CRP). Restoring adequate magnesium levels deactivates this pathway, reducing the chronic inflammatory state that accelerates aging.
5. Prevention of Cellular Senescence
Senescent cells are “zombie” cells that have stopped dividing but don’t die. They remain in tissues, secreting inflammatory factors that damage surrounding cells — a phenomenon called SASP (Senescence-Associated Secretory Phenotype).
What the research says: A study published in PNAS demonstrated that magnesium deficiency directly accelerates senescence of human endothelial cells and fibroblasts, independent of other factors. Magnesium-deficient cells show typical characteristics of accelerated aging.
How it works: Magnesium modulates the cellular pathways that control entry into senescence, including p53/p21 and p16. Chronic deficiency pushes cells toward premature senescence, increasing the burden of zombie cells in tissues.
6. Cardiovascular Protection
Cardiovascular diseases are the leading cause of death worldwide and the factor that most contributes to the discrepancy between biological and chronological age.
What the research says: A 2023 study published in the Journal of the American Heart Association demonstrated that a high magnesium depletion score (MDS) is associated with cardiovascular disease and long-term mortality. Meta-analyses show inverse associations between magnesium intake and risk of hypertension, stroke, heart failure, and cardiac death, but clinical trials suggest magnesium supplements usually lower blood pressure only modestly unless baseline status or blood pressure is unfavorable.
How it works: Magnesium relaxes the smooth muscle of blood vessels (vasodilation), regulates heart rhythm, inhibits platelet aggregation, and reduces arterial calcification. It functions as a “natural calcium antagonist” — a mechanism that antihypertensive drugs attempt to mimic.
7. Muscle Protection (Anti-Sarcopenia)
Sarcopenia — the progressive loss of muscle mass and strength with age — is one of the main predictors of frailty, falls, loss of autonomy, and mortality in the elderly.
What the research says: A 2023 systematic review in Nutrients demonstrated, with moderate quality evidence, that magnesium is significantly associated with muscle mass, muscle strength, physical performance, and prevalence of sarcopenia. A study in BMC Geriatrics (2022) confirmed a dose-dependent relationship between magnesium intake and risk of sarcopenia.
How it works: Magnesium is involved in protein synthesis through activation of the mTOR pathway and stabilization of ribosomes. Chronic deficiency directly compromises the ability of muscle cells to build new proteins, accelerating age-related muscle loss. Notably, boron enhances magnesium retention — boron-deficient diets increase urinary magnesium excretion by 33% — making these two minerals natural partners for bone and muscle support.
Key fact: Magnesium is the only single micronutrient that research has linked to all 12 hallmarks of aging — no other nutrient has such a comprehensive impact on the biological mechanisms of aging.
The Hidden Symptoms of Magnesium Deficiency
Magnesium deficiency is called the “silent deficiency” because symptoms are often nonspecific and easily attributed to other causes — especially to “stress” or “age.”
Early Signs (Often Ignored)
- Muscle cramps and spasms — especially nocturnal calf cramps
- Chronic fatigue unexplained — less ATP = less energy
- Difficulty sleeping — magnesium regulates GABA and melatonin
- Irritability and anxiety — HPA axis dysregulation
- Frequent headaches — cerebral vasoconstriction
- Heart palpitations — altered heart rhythm
Advanced Signs (Significant Deficiency)
- Numbness and tingling in extremities
- Involuntary muscle twitches (fasciculations)
- Irregular heartbeat (arrhythmias)
- Depression and mood alterations
- Osteoporosis (60% of body magnesium is in bones)
- Chronically low HRV
Who Is at Higher Risk?
| Category | Reason for Increased Risk |
|---|---|
| Over 65 | Reduced intestinal absorption, lower food intake |
| Type 2 Diabetics | Increased renal loss, insulin resistance |
| Intense Athletes | Loss through sweat (3-20% RDA per intense session) |
| Diuretic Users | Increased renal excretion |
| PPI Users (gastroprotectors) | Compromised intestinal absorption |
| Alcohol Consumers | Increased renal excretion, malabsorption |
| Restrictive Dieters | Insufficient food intake |
The Magnesium-Stress Vicious Cycle
Research published in Nutrients (2020) described a devastating vicious circle: chronic stress depletes magnesium → low magnesium dysregulates the HPA axis → hyperactive HPA axis increases cortisol → cortisol further depletes magnesium. Without intervention, this cycle self-perpetuates and accelerates aging.
How Much Magnesium You Really Need
Requirements by Age and Sex
| Group | RDA (mg/day) | Notes |
|---|---|---|
| Men 19-30 | 400 mg/day | |
| Men 31+ | 420 mg/day | |
| Women 19-30 | 310 mg/day | |
| Women 31+ | 320 mg/day | |
| Pregnancy | 350-360 mg/day | Increased requirement |
| Lactation | 310-320 mg/day | |
| Elderly 70+ | Same RDA as adults | Absorption and medication risks rise with age |
EFSA Note (Europe): The European Food Safety Authority establishes slightly different Adequate Intake (AI) values — 350 mg/day for men, 300 mg/day for women.
The Elderly Problem
Magnesium requirement does not decrease with age, while intestinal absorption tends to decline and renal losses, chronic disease, and medication exposure become more common. This means older adults often need a more deliberate food-first magnesium strategy to achieve the same practical intake.
NIH ODS identifies older adults, especially men age 71 and older, as one of the groups most likely to have low magnesium intakes.
Dosages for Specific Goals
| Goal | Suggested Dosage | Scientific Basis |
|---|---|---|
| General health | 310-420 mg/day | Standard adult RDA range |
| Longevity support | Reach the RDA from diet first | Hallmarks of aging review |
| Sleep quality | Trial-specific doses vary | Clinical sleep trials |
| Blood pressure support | Often ~300-400 mg/day in trials | Best discussed with a clinician |
| Sarcopenia prevention | Reach RDA + physical activity | BMC Geriatrics study |
The information provided does not replace professional medical advice. The adult upper limit for supplemental magnesium is 350 mg/day; this limit does not apply to magnesium naturally present in food. Consult your doctor before starting supplementation, especially if you have kidney disease or take regular medication.
The Best Food Sources
Top 15 Magnesium-Rich Foods
| Food | Magnesium (mg) | Serving | % RDA (420 mg) |
|---|---|---|---|
| Pumpkin seeds (roasted) | 150 mg | 1 oz (28 g) | 36% |
| Chia seeds | 111 mg | 1 oz (28 g) | 26% |
| Almonds (roasted) | 80 mg | 1 oz (28 g) | 19% |
| Spinach (cooked) | 157 mg | 1 cup (180 g / 6.3 oz) | 37% |
| Cashews | 82 mg | 1 oz (28 g) | 20% |
| Peanuts (roasted) | 63 mg | 1 oz (28 g) | 15% |
| Dark chocolate (70%+) | 65 mg | 1 oz (28 g) | 15% |
| Black beans (cooked) | 120 mg | 1 cup (172 g / 6 oz) | 29% |
| Edamame (cooked) | 50 mg | 1/2 cup | 12% |
| Avocado | 58 mg | 1 whole (200 g / 7 oz) | 14% |
| Brown rice (cooked) | 84 mg | 1 cup (195 g / 6.9 oz) | 20% |
| Yogurt | 42 mg | 1 container (245 g / 8.6 oz) | 10% |
| Banana | 32 mg | 1 medium (118 g / 4.2 oz) | 8% |
| Salmon | 26 mg | 3 oz (85 g) | 6% |
| Mineral water (Mg-rich) | 50-100 mg | 1 liter (34 oz) | 12-24% |
The Mediterranean Diet Advantage
The Mediterranean diet is naturally rich in magnesium. A study published in Olive Oil Times and confirmed by research in IntechOpen demonstrated that those who follow this eating pattern consume significantly more magnesium, reducing the risk of chronic diseases.
Key Mediterranean foods for magnesium:
- Leafy green vegetables (spinach, chard, chicory)
- Legumes (chickpeas, lentils, beans)
- Nuts (almonds, walnuts, hazelnuts)
- Whole grains (farro, barley, oats)
- Seeds (pumpkin, sunflower, sesame)
- Dark chocolate (in moderation)
- Mineral water high in magnesium
Factors That Reduce Absorption
- Phytates and oxalates — present in whole grains and spinach, bind magnesium reducing absorption (cooking partially reduces them)
- Excess calcium — competition for intestinal absorption
- Alcohol — increases renal excretion
- Excess caffeine — mild diuretic effect
- Medications — PPIs (gastroprotectors), diuretics, some antibiotics
Guide to Magnesium Forms
Not all forms are equal. Bioavailability varies enormously and some have specific indications.
Comparison of Main Forms
| Form | Bioavailability | Primary Use | Notes |
|---|---|---|---|
| Bisglycinate (glycinate) | High | Sleep, anxiety, general use | Well tolerated, minimal gastrointestinal effect |
| Citrate | High | General use, constipation | Mild laxative effect at high doses |
| L-threonate | High (crosses blood-brain barrier) | Cognitive function, memory | 2024 study shows improvements in deep sleep |
| Malate | Good | Energy, muscle fatigue | Bound to malic acid (Krebs cycle) |
| Taurate | Good | Cardiovascular health | Combined with taurine (cardioprotective) |
| Oxide | Low (~4%) | Constipation | Poor absorption, NOT indicated for correcting deficiency |
| Sulfate | Low | Topical use (Epsom salts) | Limited oral absorption |
When and How to Take Magnesium
- For sleep: bisglycinate or L-threonate, 30-60 minutes before bed
- For energy: malate or citrate, in the morning with breakfast
- For cognition: L-threonate, a study in Frontiers in Nutrition (2024) reported improvements in sleep quality and daytime functioning in adults with self-reported sleep problems. A 2026 Australian RCT of 100 adults aged 18-45 with dissatisfied sleep reported improved NIH Toolbox cognitive performance and a 7.5-year reduction in estimated brain cognitive age versus placebo after 6 weeks; this is promising but still product-specific, early evidence
- For sports: citrate or malate, 1-2 hours before activity
Important Drug Interactions
| Drug | Interaction | What to Do |
|---|---|---|
| Antibiotics (fluoroquinolones, tetracyclines) | Magnesium reduces absorption | Take 2-4 hours apart |
| Loop and thiazide diuretics | Increase magnesium loss | Monitor levels, may need supplementation |
| PPIs (omeprazole, pantoprazole) | Reduce intestinal absorption | Monitor levels with prolonged use |
| Bisphosphonates (osteoporosis) | Reduced mutual absorption | Take 2 hours apart |
| Gabapentin/pregabalin | Reduced drug absorption | Take 2 hours apart |
Always consult your doctor before starting magnesium supplementation, especially if you take medications regularly.
How to Correctly Measure Your Levels
The Problem with Standard Testing
The most common test — serum magnesium — has a fundamental limitation: it measures only the magnesium in blood, which represents less than 1% of total body magnesium. A person can have perfectly normal serum magnesium and be profoundly deficient at the intracellular level.
The 4 Measurement Methods
| Test | What It Measures | Reliability | Availability |
|---|---|---|---|
| Serum magnesium | Mg in blood (<1% of total) | Useful for overt abnormalities, limited for tissue status | Very high |
| Erythrocyte (RBC) magnesium | Mg inside red blood cells | Sometimes useful, but not definitive | Medium |
| Intravenous loading test | Retention of infused Mg | Specialized clinical assessment | Low (hospital-based) |
| 24-hour urinary magnesium | Renal excretion | Useful to exclude renal loss | Medium |
A Practical Testing Strategy
Start with the test your clinician can interpret in context: serum magnesium, kidney function, medication history, symptoms, and dietary intake. If symptoms or risk factors persist despite normal serum magnesium, ask whether RBC magnesium, urinary magnesium, or a loading test would add useful information. NIH ODS is clear that no single test is considered satisfactory for magnesium status.
Reference Values:
- Normal range: 1.7-2.2 mg/dL (serum magnesium)
- Critical low values: <1.2 mg/dL — risk of muscle cramps, arrhythmias
- Critical high values: >3.0 mg/dL — urgent clinical review, especially with kidney disease
- RBC magnesium: lab-specific reference ranges; interpret with your clinician
How SuperAge Tracks Your Magnesium and Biological Age
Magnesium isn’t just theory — it’s a measurable biomarker you can monitor over time. And this is where technology becomes your ally.
Blood Magnesium Monitoring
SuperAge tracks magnesium as a biomarker within the electrolyte panel. You can upload your blood test results in PDF and the app will automatically extract the magnesium value (LOINC code 2601-3), along with all other electrolytes — sodium, potassium, calcium, phosphorus, chloride.
This allows you to:
- Visualize the trend of your levels over time
- Receive an alert when the value is out of range (normal: 1.7-2.2 mg/dL)
- Correlate magnesium with other biomarkers it directly influences
Magnesium’s Impact on Your Biological Age
SuperAge calculates your biological age using a PhenoAge-based algorithm that includes 64 biomarkers. Magnesium directly influences many of these:
- Glucose and HbA1c — magnesium improves insulin sensitivity
- CRP (C-reactive protein) — magnesium reduces inflammation
- Albumin — general nutritional status
- Creatinine — kidney function
- Complete blood count — blood health
Beyond Blood: Wrist-Based Markers
Data from your Apple Watch captures parameters directly influenced by magnesium:
- HRV — magnesium modulates the autonomic nervous system, improving heart rate variability
- Resting heart rate — magnesium relaxes the heart muscle
- Sleep quality — magnesium improves deep sleep via GABA and melatonin
- Body energy — more cellular energy = better recovery score
- Recovery score — accelerated muscle recovery
By monitoring these parameters over time, you can observe how optimizing your magnesium is reflected in your biological age and health markers.
Ready to track your levels? Download SuperAge and start monitoring your magnesium along with your biological age.
Frequently Asked Questions
How much magnesium should I take per day?
The recommended dietary allowance (RDA) is 420 mg/day for men age 31+ and 320 mg/day for adult women age 31+. European EFSA adequate intakes are 350 mg/day for men and 300 mg/day for women. If you use supplements, remember that the adult upper limit for supplemental magnesium is 350 mg/day unless your clinician advises otherwise.
When is it better to take magnesium, morning or evening?
It depends on the goal and form. For sleep, bisglycinate and L-threonate forms work best taken 30-60 minutes before bed. For energy and performance, magnesium malate or citrate is better in the morning. Consistency matters more than timing — the important thing is to take it every day.
What are the first symptoms of magnesium deficiency?
The most common early symptoms are muscle cramps (especially nocturnal), chronic unexplained fatigue, difficulty falling asleep, irritability, and frequent headaches. They are often attributed to stress or age, masking the underlying deficiency. If you have more than 3 of these symptoms simultaneously, it’s worth investigating.
How do you measure magnesium deficiency?
Serum magnesium testing (the most common) measures less than 1% of total body magnesium, so it can miss tissue-level inadequacy. RBC magnesium, urinary magnesium, and loading tests may add context in selected cases, but no single test is definitive. Ask your doctor which option fits your symptoms, kidney function, medications, and dietary intake.
Does magnesium really slow aging?
The research is solid. A 2024 review in Nutrients demonstrated that magnesium is involved in all 12 hallmarks of aging. Specific studies show that adequate magnesium protects telomeres, prevents DNA damage, reduces chronic inflammation, maintains mitochondrial function, and prevents premature cellular senescence. It’s not an elixir, but it’s probably the single most important mineral for longevity.
Does magnesium help you sleep better?
Yes, with good evidence. A 2024 study in Frontiers in Nutrition demonstrated that magnesium L-threonate improves deep sleep (slow wave) quality after only 3 weeks. The mechanism involves regulation of GABA (inhibitory neurotransmitter) and melatonin. Magnesium bisglycinate is another well-studied form for sleep.
Which medications interfere with magnesium?
The main ones are: proton pump inhibitors (omeprazole, pantoprazole) which reduce absorption; loop and thiazide diuretics which increase renal loss; fluoroquinolones and tetracyclines (antibiotics) whose absorption is reduced by magnesium; bisphosphonates for osteoporosis. With prolonged use of PPIs, monitoring levels is particularly important.
Is magnesium safe for the elderly?
Yes, and it’s particularly important for them given the almost universal deficiency. However, those with severe renal insufficiency must be careful because kidneys may not eliminate excess (risk of hypermagnesemia). Consult a doctor before starting, especially if eGFR is below 30 mL/min. For all other elderly, reaching the RDA is strongly recommended.
Key Takeaways
- 31% of the global population has inadequate magnesium intake, and NIH data suggest 48% of Americans fall below the EAR from food and beverages
- Magnesium is involved in all 12 hallmarks of aging — no other single nutrient has such a broad impact
- Longer telomeres are associated with higher magnesium intake, independent of other factors
- Deficiency directly accelerates cellular senescence, as demonstrated by studies in PNAS
- Inflammaging is fueled by deficiency — magnesium deactivates NF-κB, the master regulator of inflammation
- Standard serum testing has limits — ask your doctor whether serum, RBC, urinary, or loading tests fit your situation
- The Mediterranean diet is naturally rich in magnesium — spinach, almonds, legumes, whole grains are the best sources
- The supplement form matters — bisglycinate for sleep, L-threonate for cognition, citrate for general use
- Trace mineral balance matters — if you also supplement zinc, monitor the zinc-copper balance; excess zinc depletes copper, undermining many of the same pathways magnesium supports
Start Tracking Your Magnesium Today
Magnesium is probably the most underrated nutrient in longevity science. It’s inexpensive, safe, present in the Mediterranean diet, and supported by a scientific foundation that literally covers all mechanisms of aging.
But without measurement, you can’t know if your levels are adequate. And without monitoring over time, you can’t know if your interventions are working.
Ready to take control? Download SuperAge and start tracking your magnesium levels along with your biological age and the 64 biomarkers that influence your aging.
References
- Barbagallo M et al. Magnesium and the Hallmarks of Aging — Nutrients, 2024
- Razzaque MS. Telomere Homeostasis: Interplay with Magnesium — International Journal of Molecular Sciences, 2018
- Liu B et al. Association of Dietary Magnesium Intake With Leukocyte Telomere Length — Frontiers in Nutrition, 2022
- Killilea DW, Ames BN. Magnesium deficiency accelerates cellular senescence in cultured human fibroblasts — PNAS, 2008
- Rosique-Esteban N et al. Association of Magnesium Depletion Score With Cardiovascular Disease and All-Cause Mortality — Journal of the American Heart Association, 2023
- Zhang Y et al. Magnesium status and stress: a systematic review — Nutrients, 2020
- Welch AA et al. The Integral Role of Magnesium in Muscle Integrity and Aging — Nutrients, 2023
- Pickering G et al. Low magnesium in conjunction with high homocysteine and DNA damage — European Journal of Nutrition, 2024
- Zhang C et al. Magnesium L-Threonate improves sleep quality in adults — Frontiers in Nutrition, 2024
- Costello RB et al. Magnesium supplementation and inflammatory markers: a meta-analysis — Frontiers in Nutrition, 2025
- Global dietary micronutrient inadequacy — The Lancet Global Health, 2024
- Lopresti AL, Smith SJ. The effects of magnesium L-threonate (Magtein®) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial — Frontiers in Nutrition, 2026.
- NIH Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals — updated 2026.
Last updated: 2026-06-26. This article is regularly reviewed to ensure accuracy.
The information provided in this article does not replace professional medical advice. Consult your doctor before starting any dietary supplementation.
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