The Magnesium Protocol
A twelve week magnesium plan built around form, dose, and timing. Cited. Honest.
Buy this if you know you need a magnesium supplement but do not know which form of magnesium, how much, or when to take it.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
Why most women buy the wrong form and conclude magnesium does not work
Symptom Baseline Tracker
Rate your symptoms before you start. Return at week 6 and week 12.
Phase 1: Repletion (Weeks 1 to 4)
The right form at the right dose, with the cofactors that let it absorb and work
Phase 2: Refinement (Weeks 5 to 8)
A second form matched to your dominant symptom, separately timed
Phase 3: Sustain (Weeks 9 to 12)
Maintenance, food first balance, and what to keep beyond the twelve weeks
Lifestyle Protocol
Sleep, light, food, and the things that deplete magnesium fastest
Twelve Week Tracker
Weekly check in grid for sleep, anxiety, energy, and muscle tension
Lab Tests Worth Requesting
RBC magnesium, vitamin D, and the insulin markers that matter
Where to Source Quality
What to look for on the label for every form
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are pregnant, breastfeeding, taking prescription medication (especially blood pressure medication or diuretics), or managing a diagnosed medical condition. Magnesium can interact with several common drugs.
The supplements and dosages described here are based on peer reviewed research and are within ranges used in published clinical trials. They are not a substitute for medical care.
How to Use This Protocol
Start at Phase 1 and stay there for four full weeks before adding any second form. Repletion is a process, not a moment. Most women have been undermagnesiated for years, and the body uses the first month to refill the basics before any specialised form will demonstrate its effect.
Complete the Symptom Baseline Tracker on the next page before you take your first supplement. Return to it at week 6 and week 12. Sleep depth, anxiety, muscle tension, and energy each shift on different timelines and the tracker will show you which is moving first.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind why most magnesium supplements do not work, why the form matters more than the dose, and why the cofactors that escort magnesium into the cell are the part almost everyone misses. Every claim is cited.
This section covers: the difference between magnesium forms and what each one actually does, the cofactors that control absorption, and the common depletors that undo supplementation.
Form Decision Card
A one page reference matching every magnesium form to the symptom it actually helps. Glycinate for sleep, malate for fatigue, threonate for cognitive support, taurate for cardiovascular. Print and keep in the cupboard.
Your First Seven Days
A simple day by day companion so you know exactly what to take and when in your first week, without having to re read the full protocol to get started.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
One payment. PDF delivered by email within minutes. Lifetime updates included.
Prefer to read offline?
Download these four preview pages as a PDF.