Magnesium + Vitamin B6 — Supplement Stacking Guide

References

1. Magnesium oxide showed relatively poor bioavailability (fractional absorption ~4%) in normal volunteers, while magnesium chloride, lactate, and aspartate showed significantly higher and equivalent absorption. PubMed
2. Increasing brain magnesium with magnesium-L-threonate enhanced learning, working memory, and short- and long-term memory in rats, accompanied by increased hippocampal synaptic density and enhanced synaptic plasticity. PubMed
3. In a double-blind, placebo-controlled study of 109 healthy Chinese adults, a magnesium L-threonate (Magtein PS) based formula at 2 g/day for 30 days significantly improved memory and overall memory quotient scores versus placebo, with greater improvement in older participants. PubMed
4. In sleep-restricted healthy subjects, 3 g of glycine taken before bedtime reduced subjective daytime sleepiness and fatigue, supporting glycine's independent sleep-related effects (relevant to magnesium glycinate's glycine co-molecule). PubMed
5. This review establishes magnesium as an essential intracellular cation involved in over 600 enzymatic reactions including energy metabolism and protein synthesis, with important physiological roles in the brain, heart, and skeletal systems. PubMed
6. A randomized, double-blind, placebo-controlled trial evaluated MMFS-01 (magnesium L-threonate) in older adults (age 50-70) with cognitive impairment for its ability to reverse cognitive impairment and improve sleep. PubMed
7. This review of the evidence concludes that the propagation of transdermal (topical) magnesium absorption is scientifically unsupported, in contrast to the well-documented effectiveness of oral magnesium supplementation. PubMed
8. An ex-vivo and double-blind crossover study in healthy subjects compared magnesium bioavailability of Sucrosomial® magnesium against magnesium citrate, oxide, and bisglycinate preparations. PubMed
9. This hypothesis paper argues that magnesium and taurine exert complementary actions to lower intracellular free calcium, providing a mechanistic rationale for magnesium taurate's proposed vascular-protective effects. PubMed
10. In a randomized, double-blind, placebo-controlled trial, adults with poor sleep who took magnesium (as bisglycinate) showed a modestly greater improvement in sleep quality than those taking a placebo, an effect that appeared greater in people with lower dietary magnesium intake. PubMed
11. A 2026 randomized, double-blind, placebo-controlled trial found that six weeks of magnesium L-threonate supplementation improved overall cognitive performance and reaction time in adults with self-reported sleep dissatisfaction, compared to placebo. PubMed
12. A 2024 randomized, double-blind, placebo-controlled trial found that adults with self-reported sleep problems who took magnesium L-threonate showed improved deep and REM sleep measures, along with better daytime mood, energy, and alertness, compared to placebo. PubMed
13. Comparative Clinical Study on Magnesium Absorption and Side Effects After Oral Intake of Microencapsulated Magnesium (MAGSHAPE(TM) Microcapsules) Versus Other Magnesium Sources. PubMed
14. A meta-analysis of small trials found older adults taking magnesium fell asleep roughly 17 minutes faster than those on placebo, though the authors rated the evidence as low quality and called for better-designed studies. PubMed
15. In adults with low magnesium levels and high stress, oral magnesium was associated with a substantial reduction in perceived stress over eight weeks, though the trial had no placebo group. PubMed
16. Magnesium bisglycinate chelate showed significantly higher bioavailability compared to magnesium oxide in human crossover study PubMed
17. A 2001 pharmacology review found that different magnesium salts (oxide, citrate, chloride, gluconate, lactate, and others) deliver different amounts of elemental magnesium to the body, meaning the anion attached to magnesium meaningfully affects its bioavailability. PubMed
18. A 1994 randomized crossover trial in patients with ileal resection (n=12) -- a population at elevated risk for magnesium malabsorption -- found no significant overall difference in magnesium absorption between magnesium diglycinate (chelate) and magnesium oxide, but found diglycinate was significantly better absorbed in the subset of patients with the most severe absorption impairment. PubMed
19. A 1990 controlled study found that magnesium citrate was substantially more soluble than magnesium oxide across a range of simulated gastric-acid conditions, and that magnesium absorption (measured by urinary magnesium rise after an oral dose) was significantly higher with magnesium citrate than with magnesium oxide. PubMed
20. Only pyridoxal 5'-phosphate (PLP) is the biologically active coenzyme form of B6; PLP-based supplements showed minimal neurotoxicity in neuronal cell viability tests vs pyridoxine; weekly low-dose (50–100 mg) PLP supplementation recommended to maintain stable serum PLP levels. PubMed
21. Plasma PLP (the active B6 vitamer) was significantly decreased in hemodialysis patients despite routine B6 supplementation; PLP is the metabolically critical form whose deficiency drives homocysteine accumulation, demonstrating the clinical importance of ensuring adequate PLP specifically. PubMed