SereniMag Magnesium Glycinate
Bioavailability High (Chelated)
Dual Benefit Mg²⁺ + Glycine
The relaxation mineral in its most elegant form. Magnesium is required for over 600 enzymatic reactions, yet an estimated 50-60% of adults are deficient . This silent deficiency manifests as muscle tension, poor sleep, anxiety, and impaired cognitive function. SereniMag delivers magnesium as a chelated glycinate complex — magnesium bound to two glycine molecules — providing superior bioavailability , excellent GI tolerance , and dual calming effects from both the magnesium ion and its glycine carrier. The magnesium acts as nature’s NMDA receptor modulator , providing voltage-dependent calcium channel blockade that calms neural excitability without sedation. The glycine contributes its own inhibitory neurotransmission and thermoregulatory sleep benefits . This is precision mineral delivery for relaxation, sleep, and foundational health.
Magnesium glycinate delivers two active components with complementary mechanisms: The NMDA Voltage-Dependent Block Magnesium’s most important CNS mechanism is its unique voltage-dependent NMDA receptor blockade: Why This Matters: State Mg²⁺ Position NMDA Activity Result Resting Blocks channel Inactive Prevents excitotoxicity Signal arrives Expelled by depolarization Active Allows learning/plasticity Low Mg²⁺ Insufficient block Overactive Anxiety, hyperexcitability
Magnesium Deficiency = Neural Hyperexcitability Complete Mechanism Summary Mechanism Target Effect Clinical Outcome NMDA block NMDA receptor ↓ Excitatory transmission Calm, reduced anxiety GABA enhancement GABA system ↑ Inhibitory tone Relaxation Ca²⁺ channel modulation VGCCs ↓ Calcium influx Muscle relaxation ATP stabilization Mg-ATP complex Proper energy metabolism Cellular function Glycine (from carrier) GlyR, NMDA glycine site Inhibition + co-agonism Sleep, calm
Magnesium in Enzymatic Reactions Magnesium is required for:
ATP function: Mg-ATP is the actual substrate for kinases (not ATP alone)DNA/RNA synthesis: Polymerases require Mg²⁺Protein synthesis: Ribosomal function is Mg-dependentNeuromuscular: Action potential propagation, muscle contraction600+ enzymatic reactions total
Population Magnesium Status Magnesium deficiency is widespread but underdiagnosed: Population Estimated Deficiency Notes US Adults 50-60% Below RDA intake Elderly (65+) 70-80% Higher needs, lower intake Athletes 60-70% Increased losses via sweat Type 2 Diabetics 75-85% Urinary losses, insulin resistance Alcoholics 80-90% Malabsorption, urinary loss Chronic Stress Elevated risk Stress depletes Mg
Why Deficiency Is So Common Symptoms of Deficiency System Symptoms Mechanism Neuromuscular Cramps, twitches, tremor ↓ Muscle relaxation Cardiovascular Arrhythmias, hypertension ↓ Vascular relaxation Neurological Anxiety, irritability, insomnia ↓ NMDA block Metabolic Fatigue, weakness ↓ ATP function Psychiatric Depression, brain fog Multiple pathways
Serum Mg: A Poor Marker Compartment % of Body Mg Measured? Bone 60% No Muscle/Soft Tissue 39% No Serum <1% Yes (standard test) RBC ~0.5% Yes (better marker)
Testing Limitation: Standard serum magnesium only measures <1% of total body magnesium. You can be significantly deficient with “normal” serum levels. RBC magnesium is a better (though imperfect) marker. Many clinicians now recommend empirical supplementation given the safety profile and prevalence of deficiency.
Dietary Magnesium Sources Food Mg per Serving % DV (400mg) Pumpkin seeds (1 oz) 156 mg 39% Spinach (1 cup cooked) 157 mg 39% Dark chocolate (1 oz) 64 mg 16% Almonds (1 oz) 80 mg 20% Avocado (1 medium) 58 mg 15% Black beans (1 cup) 120 mg 30%
The Problem: Even with “good” sources, getting 400mg/day from diet alone is challenging, especially with modern processed diets.
ADME Parameters Parameter Value Notes Bioavailability ~80% (chelated) Far exceeds oxide (~4%) Tmax 1-2 hours Relatively rapid Half-life Variable Tissue-dependent storage Distribution 60% bone, 39% soft tissue, 1% serum Slowly equilibrates Excretion Renal (primary), fecal Kidney regulates levels
Absorption Pathway Why Chelation Improves Absorption Mechanism Ionic Mg (Oxide) Chelated Mg (Glycinate) Stomach acid needed Yes (to ionize) No (already stable) Competes with minerals Yes (Ca, Zn) No (amino acid pathway) GI osmotic effect Yes (draws water) No Absorption route Mineral transporters only Mineral + amino acid transporters Typical absorption 4-10% 70-80%
Plasma Magnesium Timeline Time to Repletion Deficiency Severity Time to Normalize Notes Mild 2-4 weeks Daily supplementation Moderate 4-8 weeks Consistent dosing needed Severe 8-12+ weeks May need higher doses initially
Patience Required: Unlike many supplements with immediate effects, magnesium repletion takes weeks. The body stores magnesium in bone and muscle, slowly equilibrating. Continue supplementation for at least 4-8 weeks before assessing full benefit. Acute relaxation effects (from glycine component and immediate Mg availability) occur faster.
Recommended Daily Intakes Population RDA (Elemental Mg) Common Therapeutic Range Adult Men 400-420 mg 200-400 mg supplemental Adult Women 310-320 mg 200-400 mg supplemental Pregnancy 350-360 mg Per provider guidance Athletes +10-20% above RDA Often 300-500 mg total Elderly Same as adult Often need supplementation
NTRPX Protocols Product Elemental Mg Form Purpose Luna 200 mg Glycinate Sleep, relaxation Boost 150 mg Glycinate Foundational support Combined 350 mg Glycinate Comprehensive coverage
Optimal Dosing Strategy Split Dosing Rationale:
Morning (Boost): Foundational support, daytime enzyme functionEvening (Luna): Relaxation, sleep preparation, muscle recoverySplit absorption: Better GI tolerance, improved absorption efficiency Dose-Response for Sleep/Relaxation Elemental Mg Sleep Effect Relaxation Muscle Notes 100 mg Mild Mild Mild Subtherapeutic 200 mg Moderate Moderate Moderate Luna dose 300-400 mg Good Good Good Therapeutic range 400-600 mg Strong Strong Strong Upper range >600 mg Diminishing returns Strong Strong May cause loose stools
Population-Specific Dosing Population Dose Timing Notes Standard adults 200-400 mg Split or evening Standard therapeutic Sleep focus 200-300 mg 30-60 min pre-bed Luna protocol Athletes 300-500 mg Post-workout + evening Higher needs Elderly 300-400 mg Split dosing Often more deficient Muscle cramps 300-400 mg Evening Nocturnal cramp prevention Anxiety support 200-400 mg Split or PRN Calming effect Migraine prevention 400-600 mg Split Studied dose range
Administration Notes
With or without food: Either acceptable; food may enhance toleranceSplit vs single dose: Split improves absorption and toleranceConsistency: Daily use optimal for repletion and maintenanceDuration: Continue long-term; deficiency recurs without ongoing intakeUpper limit (UL): 350 mg from supplements (set conservatively for GI; glycinate rarely causes issues) Dose Adjustment Scenarios Scenario Adjustment Rationale GI sensitivity Reduce dose; split further Rare with glycinate Not feeling effect Ensure 4-6 weeks; consider ↑ dose Repletion takes time Loose stools Reduce dose (unlikely with glycinate) Exceed tolerance Taking with Rx Check interactions Some Rx affect Mg Renal impairment Consult provider; may need reduction Kidneys regulate Mg
Sleep & Relaxation Effects
Magnesium’s Sleep Mechanisms Clinical Evidence for Sleep Study Population Dose Duration Finding Abbasi 2012 Elderly insomnia 500 mg 8 weeks ↑ Sleep time, efficiency; ↓ cortisol Held 2002 Healthy elderly 320 mg 7 days ↑ Slow-wave sleep on EEG Nielsen 2010 Postmenopausal 320 mg 7 weeks ↓ Insomnia symptoms Rondanelli 2011 Elderly Mg + Mel + Zn 8 weeks ↑ Sleep quality (Pittsburgh)
Magnesium-GABA Connection Comparison with Sleep Aids Parameter Mg Glycinate Melatonin Benzos Z-Drugs Sleep onset ↓ Moderate ↓ Good ↓↓ Strong ↓↓ Strong Sleep quality ↑ Variable ↓ (poor architecture) Variable Morning grogginess None Possible Common Common Dependence None None Yes Yes Long-term use Safe Safe Problematic Problematic Addresses deficiency Yes No No No
Luna Stack Integration In Luna, magnesium glycinate synergizes with other sleep compounds: Component Mechanism Interaction with Mg Glycine (GlyciRest) Thermoregulation Mg provides additional glycine L-Theanine Alpha waves, GABA Complementary calming Apigenin GABA-A, CD38 inhibition Parallel pathways Magnesium Glycinate NMDA block, muscle relax Central to stack
Muscle Relaxation for Sleep Muscle Issue Mg Mechanism Outcome Restless legs ↓ Neural excitability Calmer legs Nocturnal cramps Proper Ca/Mg balance Fewer cramps General tension Muscle fiber relaxation Physical ease Jaw clenching (bruxism) ↓ Muscle hypertonicity Reduced grinding
Magnesium and Brain Function Evidence for Anxiety/Depression Study Population Dose Finding Boyle 2017 Mild-moderate depression 248 mg ↓ Depression and anxiety scores Tarleton 2017 Depression 248 mg Significant improvement in PHQ-9 Sartori 2012 Review Various Mg deficiency linked to anxiety Eby 2006 Case series 125-300 mg Rapid recovery from depression
Proposed Mood Mechanisms Mechanism Pathway Outcome NMDA modulation Prevents hyperexcitability ↓ Anxiety HPA axis ↓ Cortisol response ↓ Stress reactivity Serotonin Cofactor for synthesis ↑ 5-HT availability BDNF ↑ Expression (some evidence) Neuroplasticity Inflammation ↓ Pro-inflammatory markers Reduced neuroinflammation
Magnesium and Stress The Stress-Magnesium Vicious Cycle:
Stress increases urinary magnesium excretion
Lower magnesium increases neural excitability
Increased excitability amplifies stress response
Amplified stress causes more magnesium loss
Supplementation breaks this cycle Domain Mg Role Evidence Working memory NMDA-dependent Improved with repletion Learning Synaptic plasticity Enhanced LTP Attention Neural signal:noise Better focus Processing speed Neuronal ATP Maintained function
Additional Health Benefits
Cardiovascular Effects Parameter Magnesium Effect Mechanism Insulin sensitivity ↑ Improved Enzyme cofactor Glucose metabolism ↑ Better control GLUT4 translocation Type 2 diabetes risk ↓ Reduced Multiple pathways Metabolic syndrome ↓ Risk markers Broad metabolic support
Musculoskeletal Condition Mg Role Evidence Muscle cramps Ca/Mg balance Strong for nocturnal cramps Exercise performance ATP, muscle function Modest improvements Recovery Inflammation, repair Supported Bone health 60% stored in bone Essential for bone matrix
Migraine Prevention Study Population Dose Finding Peikert 1996 Migraine 600 mg ↓ Attack frequency 41.6% Facchinetti 1991 Menstrual migraine 360 mg ↓ Severity and duration Mauskop 1998 Various migraine 400-600 mg Recommended as prophylaxis
PMS/Menstrual Symptoms Symptom Effect Mechanism Cramps ↓ Muscle relaxation Mood changes ↓ Neurotransmitter support Water retention ↓ Aldosterone modulation Headaches ↓ Vascular effect
Sleep Studies Study Design N Dose Duration Outcome Abbasi 2012 RCT 46 500 mg 8 weeks ↑ Sleep time, efficiency, melatonin; ↓ cortisol Held 2002 Crossover 12 320 mg 7 days ↑ Slow-wave sleep (EEG) Nielsen 2010 Observational 100 320 mg 7 weeks ↓ Insomnia symptoms
Anxiety/Depression Studies Study Design N Dose Finding Boyle 2017 RCT 126 248 mg ↓ Depression (PHQ-9), ↓ anxiety (GAD-7) Tarleton 2017 RCT 112 248 mg Significant ↓ depression Lakhan 2008 Review Multiple Various Consistent anxiolytic effect
Study Population Dose Finding Guerrero-Romero 2004 Pre-diabetics 300 mg ↑ Insulin sensitivity Rodriguez-Moran 2003 Type 2 DM 450 mg ↓ Fasting glucose Song 2006 Meta-analysis Various ↓ T2DM risk with higher intake
Cardiovascular Studies Study Population Finding Kass 2012 Meta-analysis ↓ BP 2-4 mmHg systolic Del Gobbo 2013 Prospective ↓ CV risk with higher Mg Zhang 2012 Meta-analysis ↓ Stroke risk with higher Mg
Migraine Studies Study Design N Dose Finding Peikert 1996 RCT 81 600 mg ↓ Attack frequency 41.6% Köseoglu 2008 RCT 40 600 mg ↓ Frequency and severity Facchinetti 1991 RCT 20 360 mg ↓ Menstrual migraine
References Sleep:
Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci. 2012;17(12):1161-9. PubMed
Held K et al. Oral Mg supplementation reverses age-related neuroendocrine and sleep EEG changes. Pharmacopsychiatry. 2002;35(4):135-43. PubMed
Mood:
Boyle NB et al. The effects of magnesium supplementation on subjective anxiety and stress. Nutrients. 2017;9(5):429. PubMed
Tarleton EK et al. Role of magnesium supplementation in the treatment of depression. PLoS One. 2017;12(6):e0180067. PubMed
Cardiovascular:
Kass L et al. Effect of magnesium supplementation on blood pressure. Eur J Clin Nutr. 2012;66(4):411-8. PubMed
Migraine:
Peikert A et al. Prophylaxis of migraine with oral magnesium. Cephalalgia. 1996;16(4):257-63. PubMed
Metabolic:
Guerrero-Romero F et al. Oral magnesium supplementation improves insulin sensitivity. Diabetes Obes Metab. 2004;6(3):188-94. PubMed
Adverse Event Profile Event Glycinate Incidence Oxide Incidence Notes Diarrhea Rare (<2%) Common (20-30%) Glycinate advantage GI discomfort Rare Common Chelation prevents Nausea Very rare Occasional Take with food if needed Drowsiness Mild (intended) Not from Mg From relaxation effect
Safety Data Parameter Value Tolerable Upper Intake (UL) 350 mg from supplements* Studied doses Up to 600+ mg in trials Acute toxicity Very rare (requires extreme doses) Chronic safety Excellent with normal kidney function
*UL set conservatively based on diarrhea threshold for oxide; glycinate rarely causes issues at therapeutic doses. Contraindications Category Consideration Severity Renal failure Kidneys excrete Mg; can accumulate ★★★★☆ Consult provider Heart block Mg can worsen conduction issues ★★★★☆ Consult provider Myasthenia gravis Mg affects neuromuscular junction ★★★☆☆ Caution Hypotension (severe) Further BP lowering possible ★★☆☆☆ Monitor
Drug Interactions Drug Class Interaction Management Bisphosphonates ↓ Bisphosphonate absorption Separate by 2+ hours Antibiotics (quinolones, tetracyclines) ↓ Antibiotic absorption Separate by 2+ hours Diuretics (loop, thiazide) ↑ Mg excretion May need higher Mg PPIs ↓ Mg absorption long-term Monitor Mg status Digoxin Mg affects digoxin action Monitor carefully Muscle relaxants Additive effect Usually beneficial; monitor
Long-Term Safety Parameter Finding Chronic use Safe and often necessary Accumulation Not with normal kidney function Tolerance None (not a drug) Dependence None Withdrawal None (but deficiency may recur)
Toxicity Signs (Rare, Requires Extreme Doses) Serum Mg Symptoms Normal: 1.7-2.2 mg/dL None 4-6 mg/dL Nausea, flushing, weakness 6-12 mg/dL ↓ Reflexes, drowsiness, hypotension >12 mg/dL Respiratory depression, cardiac arrest
Note: These levels essentially only occur with IV magnesium in renal failure. Oral supplementation at normal doses does not cause hypermagnesemia in those with functioning kidneys.
Efficacy High (Deficiency-Dependent)
Validation Very High — Essential nutrient; extensive research
Safety Excellent — Essential mineral; well-tolerated
Tier Rationale: Tier 1 (Foundation) classification. Magnesium is an essential mineral required for 600+ enzymatic reactions. Given that 50-60% of adults are deficient, supplementation has a high likelihood of benefit. Clinical evidence supports effects on sleep, anxiety, depression, cardiovascular health, and metabolic function. The glycinate form offers superior bioavailability and GI tolerance with the bonus of glycine’s own calming effects. This is a true foundational supplement that addresses a widespread deficiency while providing specific benefits for sleep and relaxation.
When to Take Magnesium Glycinate Goal Timing Dose Notes Sleep 30-60 min before bed 200-300 mg Luna protocol General health Morning or split 200-400 mg With or without food Muscle recovery Post-workout + evening 150-200 mg × 2 Split dosing Stress/Anxiety Morning + evening 150-200 mg × 2 Consistent levels Migraine prevention Split throughout day 400-600 mg Higher dose needed
Realistic Expectations Outcome Timeline Notes Acute relaxation Same day Glycine component + some Mg effect Sleep improvement 1-2 weeks Earlier effects possible Full repletion 4-8 weeks Tissue stores take time Anxiety reduction 2-6 weeks Requires repletion Muscle cramp reduction 1-4 weeks Often faster
Signs It’s Working System Positive Signs Sleep Easier onset, fewer awakenings, refreshed morning Muscles Fewer cramps, less tension, better relaxation Mood Calmer, less reactive, improved stress tolerance Energy More stable (not stimulant energy) Digestion Regular (not loose) stools
Stacking Considerations Combine With Synergy Notes Glycine ✓ Additive calming Luna stack L-Theanine ✓ Complementary Both promote calm Vitamin D ✓ Mg needed for D metabolism Common co-deficiency Vitamin B6 ✓ Both support GABA Synergistic Zinc ✓ Complementary minerals Take together Calcium ✓ But balance Don’t overdo Ca relative to Mg
Common Questions Q: Can I take too much?
A: With glycinate form and normal kidney function, difficult to overdo at reasonable doses (≤600 mg elemental). Loose stools are the first sign of excess.Q: Why glycinate instead of cheaper oxide?
A: Oxide is ~4% absorbed vs glycinate ~80%. You’d need ~20× more oxide to match glycinate — and would get diarrhea.Q: Will it make me drowsy during the day?
A: No. Magnesium promotes relaxation , not sedation. Morning doses support calm focus, not drowsiness.Q: How do I know if I’m deficient?
A: Given 50-60% prevalence and poor testing, empirical trial is reasonable. Look for: muscle cramps, poor sleep, anxiety, stress sensitivity.SereniMag Summary: Magnesium glycinate (200mg elemental in Luna, 150mg in Boost) delivers the essential relaxation mineral in its most bioavailable, GI-friendly form. The chelated glycine carrier provides dual benefits — magnesium for NMDA receptor modulation, muscle relaxation, and 600+ enzymatic reactions, plus glycine for additional inhibitory neurotransmission and sleep support. With 50-60% of adults deficient, this addresses a widespread gap while specifically supporting sleep quality, stress resilience, and overall calm.
