Magnesium glycinate
The most bioavailable, most-tolerated magnesium form for BP work. Modest but consistent effect on resting systolic across meta-analyses.
Zhang et al. 2016 meta-analysis (34 RCTs, n=2,028) found magnesium supplementation reduced systolic BP by ~2 mmHg and diastolic by ~1.78 mmHg. Glycinate form has the best GI tolerability of the available salts.
Magnesium is one of the better-studied micronutrients in the BP literature, and one of the most underutilized. The 2016 meta-analysis pooled 34 randomized trials and found a small but consistent reduction in both systolic and diastolic BP.
Why glycinate
There are many magnesium salts. Glycinate (magnesium bound to glycine) has two practical advantages:
- GI tolerability. Magnesium oxide and citrate often cause loose stools. Glycinate generally doesn't.
- Sleep. Glycine is mildly sleep-promoting. Taken before bed, glycinate seems to do double duty.
The trial literature mostly used oxide or citrate; the BP effect is per elemental magnesium, not per salt form, so glycinate should give the same outcome at the same elemental dose with less side effect.
When you'll see it
Slowly. Magnesium status changes over weeks, not days. Most trials reporting BP effects ran 8+ weeks. The 4-week protocol may not capture the full effect — but the foundation is in.
How it sits in the stack
Tier 1 (Week 1) supplement. The lowest-friction, lowest-risk addition. Most adults consume insufficient magnesium relative to RDA; supplementation just brings them to adequacy.
What the app does
The app tracks daily adherence and the timing (PM dosing is the convention). Dose recommendations live in the app, where your other supplement intake and any prescriptions are factored in.