Magnesium (Glycinate)

Magnesium gates the function of ATP — the cellular energy currency. Every ATP molecule has to bind a magnesium ion to be biologically active. It also blocks NMDA receptors (calming the nervous system, hence the sleep effect) and is a calcium-channel modulator (so it relaxes muscle). Low intracellular magnesium = high stress signaling, poor sleep, twitchy muscles, lousy energy.

300–400 mg elemental magnesium per night, taken with dinner or before bed.

Evening, with or after dinner. The glycine in glycinate has a mild calming effect — it reinforces the sleep benefit. If you split into two doses, take the larger half at night. Don't take with high-dose calcium at the same time (they compete for absorption).

• Muscle cramps or eyelid twitches
• Poor sleep quality / waking at 3 AM
• Constipation that's not from the GLP-1 itself
• Irritability or low stress tolerance
• Headaches or migraines getting more frequent

• Sleep deepens within 5–10 days
• Cramps resolve in the first 1–2 weeks
• Steadier mood under stress
• BMs become more regular if constipation was the issue

• Buying magnesium oxide (cheap, ~4% absorbed, mostly causes diarrhea)
• Taking it in the morning — wastes the calming/sleep benefit
• Stacking with high-dose calcium at the same time — they compete
• Stopping at first sign of improvement — you're treating ongoing depletion, not a one-shot fix