Magnesium is the most important mineral in the body. In this episode, I don't just repeat everything I've ever asked Grok on X, but give you a more complete chemical understanding of magnesium. Here's to understanding your labs and optimizing your health!

Magnesium repletion plan:

1. High Magnesium Foods - pumpkin seeds, avocados, >70% dark chocolate

2. Supplements - GREAT ones listed below*:
Dr. Berg Magnesium Glycinate
Pure Encapsulations Magnesium Glycinate
Calm Magnesium Powder
Bioptimizers Magnesium. Has 7 Different Forms!

*Affiliate links. Hook me up with that itty bitty commission at no extra cost to you if you want, simply as a way to say thanks to me for sifting through the supplements for you. If not, no worries and I wish you all the best!

What supplement dose? 400mg daily has been shown to improve blood pressure. Start at 200mg and increase from there. If you are getting diarrhea that means you are exceeding your absorption capacity and should decrease.

Take it with meals? Debatable. Take it however will enable you to be consistent. Sometimes I recommend taking Calm powder at night because that is like a bedtime ritual and not just throwing back a pill. My opinion.

3. Check your medication list - Do you take proton pump inhibitors? diuretics?

4. Alcohol use in excess?

5. Optimize your potassium (4700mg RDA) and calcium intake (1000mg)!

Magnesium normal plasma level is about 2mg/dl

You can also test RBC magnesium. Not a meaningful improvement over plasma in my opinion because we're still trying to treat SYMPTOMS of low magnesium, which are:

Fatigue
Anxiety
Restless Legs
Insomnia
Palpitations
Intestinal problems

Think: any excitable tissue (skeletal muscles, smooth muscles, heart, nerves) that is TOO excited. Too excited = not enough magnesium!

Magnesium is responsible for translocation of the GLUT4 glucose transporter to the surface of cells, thus its role in insulin sensitivity.

Magnesium acts as a calcium channel blocker outside of cells, blocking calcium entry and muscle contraction. This is the mechanism in treating high blood pressure and nerve excitement problems.

It is an ATP stabilizer, which is why it in my opinion, is the master mineral. Fatigue could be a sign of Magnesium deficiency because ATP can't work without magnesium. ATP is required for ...every... body process, including all forms of metabolism.

I meant to say tolerable upper limit when I mentioned supplement dose of 350mg daily, not RDA, as I said in the episode.

Summary Paper: Disorders of Magnesium Metabolism. EJIFCC. 1999 Jul 7;11(2):36-44. PMID: 30720256; PMCID: PMC6357249.

This content is not medical advice and is for general informational purposes only. None of the information provided constitutes the practice of medicine, or any professional healthcare services. No doctor patient relationship has been formed. Information contained here is used at the consumer’s own risk. No one should delay or disregard in obtaining professional medical advice or treatment for any health-related issue. The information provided is in no wa

Let's connect! YouTube | Instagram | LinkedIn |X