Magnesium

magnesium · magnesium glycinate · magnesium citrate · magnesium threonate

An essential mineral widely supplemented for sleep, muscle, mood and heart health.

TipoSupplement / dietary

Il voto risponde a: What does the human evidence support for: Deficiency correction, sleep & metabolic support?

Grado

Limitata

Il voto misura la qualità dell'evidenza, non è un consiglio ad assumere o acquistare.

Classe: Essential mineral
Uso principale: Deficiency correction, sleep & metabolic support
Forza evidenza: medium
Ultima revisione: 2026-07-01

In sintesi

Correcting a real shortfall is worthwhile and many people under-consume it — but magnesium is not a longevity intervention, and 'more' past sufficiency doesn't help. Fix a deficiency, don't chase a miracle.

Cosa dice l'evidenza

Magnesium is genuinely essential for hundreds of enzymatic reactions, and a meaningful share of people don't hit recommended intakes. Supplementation has modest, reasonably supported benefits for sleep quality, blood pressure and possibly muscle cramps, particularly in those who are low. What it is not is a proven longevity or disease-prevention pill for the already-sufficient. Grade C: real value in correcting a shortfall, oversold as a cure-all.

Studi chiave

[1]
Magnesium supplementation and blood pressure · meta-analysis
Small reductions, larger in deficient/hypertensive people.
Apri su PubMed ↗
[2]
Magnesium and sleep quality · review
Modest, inconsistent benefit; better evidence in the deficient.
Apri su PubMed ↗
[3]
Magnesium status and health outcomes (review) · review
Deficiency matters; supraphysiologic dosing does not add benefit.
Apri su PubMed ↗

Vedi tutti gli studi su PubMed ↗

Meccanismo

A cofactor in ATP metabolism, DNA/protein synthesis, nerve and muscle function, and vascular tone; low status disrupts many of these processes.

Sicurezza

Safe from food and at typical supplement doses. Excess supplemental magnesium (especially oxide) commonly causes diarrhoea; very high intake is risky in kidney impairment. Different salts differ mainly in absorption and laxative effect, not magic.

Contesto dosaggio

Typical supplemental doses are ~200–400 mg elemental magnesium/day. Glycinate/citrate are better tolerated than oxide; 'threonate' is marketed for the brain on limited human data.

Esempi di applicazione

Taken as glycinate/citrate (~200–400 mg elemental), often in the evening.
Aimed at correcting a real shortfall, not mega-dosing.
Oxide is cheap but poorly absorbed and more laxative.

Nota dal campo

Magnesium is a case where the boring advice is the right advice: many people are genuinely low, correcting that helps a bit, and beyond sufficiency there's nothing to chase. C, not a longevity headline.

Dove acquistare

demo

Confronto di prezzo e reperibilità presso venditori che operano in Italia. Il prezzo mostrato è indicativo: verifica sempre sul sito del venditore.

Venditore	Prezzo	Spedizione	Totale	Prezzo unitario	Aggiornato
Demo Store B Magnesium glycinate — 120 caps (demo)	€15.90	da verificare	n/d	€0.13 /cap	2026-07-07	Vai al negozio →
Demo Store A Magnesium glycinate — 90 caps (demo)	€12.90	€3.90	€16.80	€0.14 /cap	2026-07-10	Vai al negozio →

Dati dimostrativi — offerte fittizie a scopo illustrativo, non prezzi reali. Núkleo non ha accordi commerciali con questi venditori: i link sono link esterni normali. Il confronto non include necessariamente tutti i venditori sul mercato. Come funziona il confronto.

Come assegniamo i gradi → Metodo