wieviel magnesium um cortisol zu senken — which blood markers matter?

The optimal magnesium dosage to lower cortisol is not firmly established. Some studies suggest that magnesium supplementation (200–400 mg elemental magnesium daily, often as glycinate or citrate) may modestly reduce cortisol in individuals with chronic stress or low magnesium status. However, evidence is mixed: not all RCTs confirm a significant effect. Key blood markers include: serum magnesium (reference 0.75–0.95 mmol/L), salivary or serum cortisol (diurnal profile), possibly ACTH, and inflammatory markers like hs-CRP. Intracellular magnesium (red blood cell) is more sensitive than serum alone. Caveats: magnesium can interact with medications (diuretics, PPIs); caution in renal impairment. Overall, magnesium is a supportive, not primary, intervention for cortisol regulation. Evidence level: human-moderate.