Step 1: Choose the Right Form
The best magnesium supplement depends on your goal:
- Magnesium Glycinate: Take for stress relief or better sleep.
- Magnesium L-Threonate: Use for cognitive enhancement, ideal for biohackers.
- Magnesium Citate: Choose for digestive support, great for health enthusiasts.
- Avoid magnesium oxide due to low absorption.
Step 2: Determine Dosage
Start with 200-400 mg daily, as recommended by health experts. Busy professionals can split doses (e.g., 200 mg morning, 200 mg evening) to fit schedules. Check labels for elemental magnesium content, as forms vary in potency.
Step 3: Timing and Administration
For optimal results:
- Take with Food: Reduces stomach upset, especially for citate.
- Evening Doses: Glycinate at night supports sleep for professionals.
- Avoid Conflicts: Don’t take with calcium or zinc supplements, which compete for absorption.
Step 4: Monitor and Adjust
Biohackers can use tools like Whoop or Fitbit to track sleep, energy, or focus. If side effects like diarrhea occur (common with citrate), lower the dose. Consult a doctor for personalized guidance.
Get Started
The best magnesium supplement enhances your health when used correctly. Select a high-quality, third-party-tested product, start with a moderate dose, and track results. This approach builds trust in your choice and ensures measurable benefits.
