ingestible · for metabolic syndrome
Magnesium Glycinate or Citrate
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 300-400 mg of elemental magnesium daily, preferably as magnesium glycinate or citrate (better absorbed than magnesium oxide). Split into two doses - morning and evening. Take with food to minimize GI side effects.
How it works
Magnesium is a cofactor in over 300 enzymatic reactions including glucose transport, insulin signaling, and fatty acid metabolism. Deficiency (common in metabolic syndrome) impairs insulin receptor function and glucose disposal. Magnesium also relaxes vascular smooth muscle, reducing blood pressure.
Where to buy
Pharmacies, health food stores, Amazon, Thorne, Pure Encapsulations, Doctor's Best
Typical cost: $15-$30 per month
Safety notes
High doses (above 500 mg) may cause loose stools or diarrhea - start low and increase gradually. Magnesium oxide has poor absorption and is more likely to cause GI upset. Avoid in severe kidney disease. Can interact with certain antibiotics and bisphosphonates - space doses 2 hours apart.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
PubMed - Rodriguez-Moran et al. 2018This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.