Synerg Mag

What it is

A multi-form magnesium blend: DiMagnesium Malate, Magnesium Citrate, and Magnesium Lysinate Glycinate Chelate (the malate and glycinate forms are Albion®-branded chelates). 235 mg of elemental magnesium (56% DV) per 2-capsule serving.

⚠️ CORRECTED 2026-06-09 from the actual product label (image HavenSupplements-17-synergmag-facts.png). The previous entry incorrectly listed L-threonate (Magtein®) and claimed "no citrate." The real blend contains citrate and does not contain L-threonate. Drop the brain/CSF-penetration claims that were tied to threonate.

What each form does (mechanism)

Magnesium is a cofactor for >600 enzymatic reactions. The three forms in this blend:

• Magnesium Lysinate Glycinate (glycinate chelate) - best for sleep + anxiety. Mg potentiates GABA-A receptor + antagonizes NMDA receptor Ca²⁺ influx (the Mg²⁺ block). Glycine itself is an inhibitory neurotransmitter + substrate for glutathione synthesis. Gentle on GI.
• DiMagnesium Malate - energy + muscular. Malate is a Krebs cycle intermediate that directly enters mitochondrial ATP production. Practitioner consensus for fibromyalgia, CFS/ME, muscle pain phenotypes. "Energizing" Mg but not a stimulant.
• Magnesium Citrate - reliably raises serum magnesium and is well absorbed; at higher doses it draws water into the bowel (also why citrate is used for regularity / occasional constipation).

Used for

Poor sleep / difficulty winding down, chronic stress, athletes managing muscle recovery, cognitive and cardiovascular magnesium support, migraine prophylaxis (AAN/AHS Level B - "probably effective"), restless legs, magnesium-deficient diet.

Pairs well with

• Epitalon - PM sleep stack. Epitalon restores endogenous melatonin via pineal entrainment; Mg cofactor for AANAT, GABA-A potentiator, lowers cortisol. Deeper, architecturally more complete sleep. Both 30–60 min pre-sleep. [Practitioner]
• BPC-157 / TB4 Frag - muscle recovery enhancement. Mg supports nighttime GH pulse amplitude + sleep-dependent recovery
• Mitomax - adds Mg for the ATP cycle. Every ATP molecule is functionally Mg-ATP - without Mg, ATP cannot bind hexokinase, F1-ATPase, kinases, ATPases. Malate component directly relevant - Krebs intermediate. [Clinical biochemistry]
• Opticut - protect lean mass + sleep during cuts. Caloric deficits drop intracellular Mg.

Dosing

Haven recommended (label protocol)

• Take per Haven label, 30–60 min pre-bed
• Total daily elemental Mg target from supplement: 300–500 mg/day (RDA 310–420; many adults run 100–150 mg/day deficit). IOM tolerable upper limit from supplements 350 mg/day if GI-sensitive; food + supplement combined runs higher safely.

Practitioner-directed [Practitioner]

• Split protocol (better GI tolerance + daytime energy): ½ serving with breakfast (malate portion drives energy) + ½ serving 60 min pre-bed (glycinate for sleep)
• Trial-validated ranges of each form:
• Glycinate 200–400 mg elemental Mg PM (sleep, anxiety)
• Malate 300–600 mg elemental Mg AM or split (energy, fibromyalgia)
• Citrate - reliably absorbed; the loose-stool-prone form, so it's the GI-pacing component of the blend
• Migraine prophylaxis: 400–600 mg/day generic Mg
• RLS: 200–400 mg/day
• Timing rationale (PM bulk): glycinate GABA-A potentiation aligns with sleep onset + deep sleep maintenance. Abbasi 2012 also showed Mg raised endogenous melatonin + lowered evening cortisol.
• Split if cramping/bowel tolerance: Mg absorption is saturable per dose (~30–40% at low dose, declining higher). Splitting improves absorption AND reduces osmotic stool effect. If loose-stooled, halve dose + split - almost always resolves without losing benefit.
• Calcium competition: high-dose Ca and Mg compete for TRPM6/7 brush border transporters. Separate Ca-rich supplements/meals from large Mg doses by ~2 hours when Ca >500 mg.

Cautions / contraindications

• Renal insufficiency - kidneys clear ~80% of Mg load. eGFR <60 caution; <30 hard contraindication. Hypermagnesemia risk (neuromuscular blockade, hypotension, arrhythmia).
• Bowel tolerance - loose stools / cramping dose-dependent. Glycinate + malate chelates are best-tolerated; the citrate portion is the most loose-stool-prone, so split the dose if needed.
• Drug interactions - chelation (separate by 2 hours):
• Tetracyclines (doxycycline, minocycline)
• Fluoroquinolones (cipro, levo, moxi) - dramatic absorption reduction
• Bisphosphonates (alendronate, risedronate)
• Levothyroxine - separate by 4 hours
• Drug interactions - pharmacodynamic: loop + thiazide diuretics deplete Mg; potassium-sparing diuretics raise Mg; PPIs chronically deplete Mg; muscle relaxants / CNS depressants - additive sedation at high Mg
• Cardiac: AV-block patients avoid high-dose Mg (bradyarrhythmia risk)
• Myasthenia gravis - Mg can worsen neuromuscular weakness - avoid

Key studies & references

• (Note: the L-Threonate/Magtein cognition studies previously cited here were removed 2026-06-09 - that form is NOT in Synerg Mag. The blend is malate + citrate + glycinate, so cite general magnesium evidence below rather than Magtein-specific brain studies.)
• Abbasi B et al. 2012 - 500 mg Mg/day × 8 wk in elderly primary insomnia, improved ISI/sleep efficiency/sleep time, lowered cortisol, raised melatonin - J Res Med Sci - PMID 23853635
• Boyle NB et al. 2017 - Mg supplementation for anxiety/stress systematic review - Nutrients 9:429 - PMID 28445426
• Peikert A et al. 1996 - 600 mg trimagnesium dicitrate/day × 12 wk → 41.6% migraine frequency reduction vs 15.8% placebo - Cephalalgia - PMID 8792038
• Marshall NS et al. 2019 - Mg for RLS/PLMD systematic review - PMID 31678702
• Russell IJ et al. 1995 - Mg + malate in fibromyalgia, equivocal at fixed low dose, positive in open extension at higher dose - J Rheumatol 22:953 - PMID 8587088

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