Moderate evidence shows magnesium citrate can reduce blood pressure and has superior bioavailability compared to other forms. While the studies are promising, more research could further clarify its long-term benefits.
Blood pressure reduction in adultsAdults (34 RCTs, n=2,028); dose 368 mg/day median · Systematic review and meta-analysis of double-blind RCTsModerate
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.
Bioavailability of magnesium citrate vs oxide & amino-acid chelateHealthy adults (n=46) · Randomized double-blind trialModerate
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.
Longevity Mix (Bryan Johnson)
Bryan Johnson's Blueprint Longevity Mix is the core daily powder from his self-quantified anti-aging protocol. It combines NAD+ pathway support (CaAKG), collagen precursors (Glycine, Lysine, Vitamin C), joint protection (Glucosamine, Sodium Hyaluronate), mitochondrial support (Creatine, CoQ10-adjacent), and antioxidant defence (Glutathione, Taurine). Every ingredient is dosed at clinically relevant levels validated through continuous biomarker tracking.
Minimal Recovery Stack
Simple recovery support with minimal supplements.
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Forms & usage▾
Take 300 mg daily, preferably with food for better absorption.