Magnesium – Anti-Fatigue, Stress & Nervous Function Supplement

The form of magnesium determines its bioavailability and effects. Ranking by decreasing absorption: Bisglycinate (chelated to glycine, absorbed via amino acid transporters, excellent digestive tolerance, calming effect via glycine); Citrate (good absorption, mildly laxative, economical); Malate (good absorption, mildly energizing via the malate-Krebs cycle, suited to mornings); Taurate (bisglycinate + taurine, cardiac benefits); L-Threonate (crosses the blood-brain barrier, memory/brain); Oxide (very low absorption of 4%, mainly laxative, to avoid for supplementation). For athletes: bisglycinate in the evening (muscle relaxation + sleep) or malate in the morning (energy). Avoid oxide.

Yes, magnesium plays a direct role in sleep quality. It is a cofactor for over 300 enzymes and participates in the regulation of the central nervous system via GABA receptors (inhibitory) and NMDA receptors (excitatory). A magnesium deficiency increases nervous reactivity and disrupts deep sleep. Clinical studies (Abbasi et al., J Res Med Sci, 2012) show that 500mg of magnesium/day improves subjective sleep quality, reduces nighttime awakenings and increases serum melatonin. For muscle recovery: magnesium is involved in muscle relaxation (calcium causes contraction, magnesium causes relaxation). Taken 1 hour before bedtime, magnesium bisglycinate is one of the best-documented natural solutions for athletes' sleep.