Expert Consensus Score
Magnesium
Strong Consensus
out of 5
Based on 17 videos across 5 experts · Updated 2026-03-09
Expert Positions
The Verdict
4 of 5 experts actively recommend magnesium supplementation. Patrick and Hyman are the strongest advocates, each discussing it across multiple videos. Attia recommends 300-500mg daily for bone health and personally supplements with three forms. Johnson's Blueprint stack does not explicitly include magnesium.
Quick Protocol
Dosage
300-500mg elemental magnesium daily (Attia: 300-500mg; Patrick: ~400mg; Hyman: 400mg+)
Form
Glycinate or malate for general bioavailability (Patrick). Carbonate for best absorption without GI effects (Attia). Threonate for cognitive focus only — don't count toward daily needs. Citrate/oxide if you want bowel regularity as a side benefit.
Timing
Smaller, frequent doses throughout the day for better absorption. Carbonate in the morning (Attia's protocol). Evening dose for sleep support.
Key Findings
- Magnesium is a cofactor for approximately 300-600 enzymatic reactions in the body, including DNA repair, ATP production, and neurotransmitter regulation.
- 45-50% of the US population has inadequate magnesium intake. Subclinical deficiency may affect up to 80% of people (Hyman).
- Attia calls calcium, vitamin D3, and magnesium 'the big three' for bone health — recommends 300-500mg daily as a minimum.
- Physically active adults need 10-20% more magnesium than sedentary people due to sweat losses (Patrick).
+ 4 more findings in the full report
Read the Full Magnesium Report
Expert deep dives, video citations with timestamps, risks, synergies, and detailed protocol.
View Full Report