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Minimal Recovery Stack

Simple recovery support with minimal supplements.

What this is for
General support
recovery, budget, minimal
Why you are seeing this
Goal fit: recovery, budget, minimal.
What to do next
Add body metrics if you want dose previews to reflect your weight rather than the reference dose.
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Buy stack
Public•Built 04 Feb 2026•1 ingredients•No interactions detected
Core stack
The main ingredients doing the work.
1 key items
Magnesium CitrateModerate
Daily •
Buy ingredient →
200mg
Blood pressure reduction in adults
Moderate
Population: Adults (34 RCTs, n=2,028); dose 368 mg/day median
Study type: Systematic review and meta-analysis of double-blind RCTs
Dose context: 368 mg typical • Duration: 3 months

Magnesium supplementation (median 368 mg/day for 3 months) reduced systolic BP by 2.00 mmHg (95% CI 0.43–3.58) & diastolic BP by 1.78 mmHg (95% CI 0.73–2.82) vs placebo; 300 mg/day for ≥1 month sufficient to raise serum Mg & lower BP.

Citation: Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-33.•DOI: 10.1161/HYPERTENSIONAHA.116.07664•https://pubmed.ncbi.nlm.nih.gov/27402922/
Bioavailability of magnesium citrate vs oxide & amino-acid chelate
Moderate
Population: Healthy adults (n=46)
Study type: Randomized double-blind trial
Dose context: 300 mg typical • Duration: 60 days

Magnesium citrate produced the greatest mean serum Mg concentration following both acute & chronic 300 mg/day supplementation, demonstrating superior bioavailability over magnesium oxide & amino-acid chelate preparations.

Citation: Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-91.•https://pubmed.ncbi.nlm.nih.gov/14596323/
Foundational bioavailability comparison study; citrate & chelate both outperform oxide.
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Supplements
1
Training load
Unknown
Note
Magnesium citrate: GI sensitivity
Magnesium citrate can cause loose stools in some people, especially at doses above 200 mg. Start low and build up. If you're GI-sensitive, consider switching to magnesium glycinate.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis
Pharmacokinetic + pair-level checks
Timing optimizations
Magnesium Citrate
Evening (glycinate/threonate) or before bed
Magnesium promotes GABA activity and lowers core body temperature, aiding sleep onset and quality. (Onset: ~2h, half-life: ~8h)

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

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