Magnesium Glycinate
Also known as: magnesium bisglycinate, Mg²⁺.
Magnesium is a situational-but-important cofactor: depletion correlates with hangover severity in observational work, and magnesium is on the ATP cycle and GABA-A modulation. Tier 3 because it's neither a primary toxin clearance mechanism nor a liver-protection agent — it supports everything else quietly.
Where this fits in the system
What it does
Magnesium is depleted during alcohol metabolism through several routes: increased urinary excretion, shift from intracellular to extracellular pools, and consumption by ATP-dependent processes. The glycinate form is used for absorption and because glycine itself has value in this protocol.
How it works
Where magnesium is spent
Alcohol metabolism depletes magnesium indirectly: ATP and ADP both bind Mg²⁺ as Mg-ATP and Mg-ADP, so high ATP turnover shifts free magnesium. Ethanol also increases urinary magnesium excretion acutely. The result is a drop in intracellular Mg²⁺ that persists into the next morning.
Higher-tier options in the same role
| Goal | Best (Tier 1) | Strong support (Tier 2) | Situational (Tier 3+) |
|---|---|---|---|
| Neurotransmitter modulation | DHM (Dihydromyricetin) | Magnesium Glycinate |
Buying guidance
Magnesium bisglycinate or glycinate is the format to look for. Avoid magnesium oxide (absorption too low) and magnesium citrate at high doses (tends to produce loose stools). Labels should list elemental magnesium, not the total weight of the compound.
Deep science · Magnesium Glycinate — deep dive
Why it matters for the protocol
Magnesium is a cofactor for hundreds of enzymes, including several on the glutathione and thiamine pathways that other ingredients in the stack depend on. Restoring magnesium makes the rest of the protocol work better — it's a force multiplier rather than a primary agent.
Why glycinate
Magnesium glycinate (or bisglycinate) is well-absorbed, gentle on the gut, and pairs the mineral with glycine, which has its own role in the protocol. Magnesium oxide is cheaper but bioavailability is much lower and it tends to cause loose stools at protocol doses.