Magnesium

“Hot baths with Epsom salts. That's when you want to get more out of you, that's what we do. Magnesium too. It's one of the best ways your body absorbs magnesium. I don't even really use the sweet sweat anymore. No. Don't need to. Especially in a bath. Yeah. It doesn't make any sense. It doesn't need to use the sweet sweat.”

“It comes in little capsules. We're giving IVs of magnesium to help protect the heart and prepare the body, a lot of fluids before that. And then once they start taking the Ibogaine, they actually are around a campfire.”

“Ibogaine. Part of it was sort of packaging it with this idea that people are taking magnesium around the same time. And so, that sort of opens up the conversation about: hey, yes, there's QT prolongation, there's cardiac risk, but there's ways, there's strategies to be able to manage it.”

“long as you're not on blood thinners, to take that as a great means. Now, one other thing I have to say is what they've also shown is there's three other nutrients for that arteroplaque, author sclerosis: vitamin D3, K2, and magnesium. Okay. They technically add B6 to that as well, but it only has to be a small amount.”

“You can see skin, eyes, immediately. Yeah. Okay, so L-glutamine. L-glutamine, magnesium, B12. Magnesium, B12. Methylated B12. Ah, you're singing my tune, my brother. Yes, methylated B12. Bring it. Yes, I love the methylated vitamins.”

“and then also taking things to just get out of the fight or flight state everything from skull cap to higher doses of magnesium to you know magnolia like things that kind of help lower fight or flight strengthen up your body's mitochondria and then your body can kill a lot”

“concentration of androgen receptors and cover the bases like creatine and zinc and boron and omegas and magnesium and some of the upstream precursors. You know, look into sleep, look into recovery and then make the decision.”

“So you need magnesium for 300 detoxification enzymes in your body. So you get all these toxins in. If you don't have enough magnesium, you can't get rid of them. And then you're getting asthma, irritable bowel, and back spasms.”

“And then you're getting asthma, irritable bowel, and back spasms. What do these all have in common? Magnesium deficiency, right? So it's not a question of taking Robaxin for your back spasm or asthma sprays. You need to look for magnesium deficiency. If you don't have copper, you need it for superoxide dismutase to deal with all your free radical oxidative stress.”

“If you don't have zinc, you have an aldehyde problem in your body from your phase one liver detox. But you have to check red blood cell zinc, red blood cell magnesium, red blood cell copper. We find up to 20% of these chronically ill patients are all mineral deficient. Now, are these intracellular nutrient assays?”

“You take LDN, melatonin, and a multi-mineral supplement, very important. I take Minorex from Zymogen, which has copper and zinc and magnesium. I take magnesium malate as well as magnesium glycinate, sometimes L-threonate if I have a problem sleeping at night.”

“But micronutrients play a huge role in terms of hormone production. Magnesium is hugely involved in the way that you get rid of estrogen, as an example. So micronutrient testing, what I usually do is a combination of blood and urine. And so I'm looking at all of the micronutrients that we can measure that have some clinical scientific basis behind them.”

“And then I'm looking at some of the minerals. Magnesium is really the most important. And we know that somewhere around 70 to 80% of Americans are deficient in magnesium. That's like the lowest hanging fruit. I would be curious, for instance, like with magnesium, if that number of people are deficient, does that mean that that number”

“supplementing with magnesium? And if so, what forms of magnesium? You have to measure red blood cell magnesium, like whole blood. And with deficiency, it's interesting with... Supplementation. For my patients who tend toward constipation, and that's frankly about 80% of the women that I take care of.”

“So like with almost any pharmaceutical, the oral contraceptive depletes certain micronutrients, magnesium, there's certain vitamin Bs that are depleted. It also affects the microbiome.”

“It's really common. If there's like levels to this, you probably like level one, two, and three, level one being things like, actually, surprising enough, magnesium, chamomile, melatonin, of course, lots of randomized control trials. Level one being the best. The best of the best. The best, highest quality.”

“It's iron, B12, and sodium. I mean, that's maybe what they're getting tested. Yeah. Yeah. What about magnesium? Right. What about zinc? Yeah, to your point. Silica. Folate You know, so these nutrients are so important. So that's the other thing I always run”

“but even more, and again, some people check for that, but if your zinc or magnesium is in the tank or folate, your body has a very hard time healing. I'll share with you, this story is an example for this. So when I had my spinal infection and didn't walk for a full year and I was so sick, for the next two years after I was rehabbing, doing everything I could, but I battled low energy.”

“Okay. So the markers that I really like for a lot of the nutrients, they're called RBC. So it's red blood cell, like RBC magnesium, RBC selenium. So it's actually testing, and this is so important, it's testing what's in your cell, not what's in your blood.”

“Like I would much rather have somebody have fewer markers and test red blood cell, like looking at cellular magnesium and cellular zinc and MMA, which is the cellular B12. Knowing those markers versus the standard, I don't know, LDL cholesterol, that's so outdated when ApoB and LPA are so much more important.”

“vitamin D, it disrupts my magnesium production, and the magnesium production is having an impact on vitamin B? And could it be the case that it's something else? Yes, of course.”

“Not magnesium? So magnesium is absolutely in there too, um, and in general, I think, so magnesium, zinc, then theres some of the structural”

“safety at whatever dose that you're taking. And then second of all, we don't know whether it works. O' For some we do, like creatine, omega-3s, magnesium. Yeah. And creatine is actually the best. So like omega-3s, we know that they're a critical nutrient. Creatine I think is the best example because we know it's very safe, right?”

“doses, you can actually see some benefits of like five to 10 grams. So that's the creatine. So magnesium, so 400 milligrams once or twice a day, there've been some trials that shouldn't, um, what form? Those studies actually use magnesium oxide, surprisingly. Um, but I would probably use magnesium glycinate.”

“there are other supplements which people talk a lot about one of the ones that's become really popular is magnesium I've heard ashwagandha and I've head magnesium a lot yeah is there any efficacy to these are these are these useful? the first thing i would say is that if you're suffering from sleep problems and you're looking to supplements”

“and they would assess their blood work and what they found is that some of those people were magnesium deficient and when they supplemented them with magnesium and they became magnesium normative their sleep got better but that's very different than saying look you and i were currently magnesium normative”

“and then dosing myself with high volumes of magnesium am i imagining that that's going to make my sleep better the the analogy would be let's say i developed this incredible new oxygen saturation machine and you say to me well but matt my blood oxygen saturation machine is not going to right now, looking at my device, tells me it's 98.6%.”

“machine is, I'm not going to get you past 100%. You're already at ceiling level. And that's the problem with magnesium supplementation. If you're magnesium normative, all you're doing is creating probably expensive urine at that moment in time. Now, there may be an indirect benefit of magnesium in that it does seem to relax muscles.”

“this state of quiescence. And that's very helpful for sleep. So magnesium may still have an indirect benefit on sleep through its relaxation kind of policy that it instantiates in the body.”

“No benefit in terms of your immune response? No benefit for any condition. Now, did they take vitamin D along with vitamin K2 and with magnesium? Because that's what's recommended. So I don't... I mean, there were a bunch of different... Apparently vitamin D by itself is not effective.”

“See what it says, like, what are the benefits of vitamin D and what should it be taken with? Because I think magnesium and K2 are the big ones. And that together, they have a sort of a synergistic effect. Yeah, that could be. Like, yeah, I'd be curious. Yeah, I think vitamin D by itself, the body has a problem absorbing it.”

“Benefits when taken with K2 and magnesium. Okay. Taking vitamin D together with vitamin K2 and magnesium can make each of them work more effectively, especially for bones and heart, as long as the doses are appropriate for you.”

“Okay. Okay. So the doctor. Is correct. So maybe that's the problem, is that these people were taking it with low magnesium, low calcium, didn't have K2. Yeah. I'd be curious if there was an effect on disease incidence for that combination.”

“God, that seems incorrect, though. Because if you're taking it with magnesium and K2, it seems that they do work synergistically, and there seems to be proven health benefits. One of the problems, I think, is like, I think people generally want to avoid recommending supplementation for some reason.”

“and that's something I just recently learned. I was taking it on an empty stomach. But probiotic. I take two forms of magnesium one before bed, and then one in the day, threonate for cognition and function. I take 2,000 international units of vitamin D.”

“omega-3 fatty acids post-exercise, because that seems to be the best time to take it. So omega-3, magnesium, vitamin D. Vitamin D, probiotics. Of course, creatine and protein, I take powder and or through dietary food. Every now and then, I don't eat a lot of red meat.”

“ago. I don't take any, I mean, I take plenty like fish oil, magnesium, all this other bullshit Trace gives me, but the, like the level of doping I know about, I don't know shit.”

“Yeah, yeah, yeah. So it's very specific to a product. Yeah, often very specific to a product. Yeah. You won't be held responsible for your answer, but do you supplement your diet with minerals like magnesium or anything like that? Or are you just completely careful food choices?”

“you know, game changing, dramatic impact on your test levels, but things like zinc, magnesium, vitamin D, like these all have a marked impact on your testosterone, either response to it or capacity to produce it. Or even like, like you mentioned, in our podcast, a conversion of vitamin D into active vitamin D.”

“to get an adequate doses. All but zinc is typically adequately in adequate doses multivitamins, but the magnesium in particular almost never is because of the weight of it. You would be having to take a multivitamin that's like eight to 10 capsules otherwise, which just nobody does. And then the vitamin D it's fat soluble.”

“Which is not that complicated. I don't want to make it sound super complicated. Like, a lot of them are fine. Miranda has great articles on magnesium. There's a lot of studies on magnesium formats that are bioavailable and yield more than enough magnesium. And, yeah, the vitamin D. Having an adequate amount and making sure you're converting it and actually getting the activity from it.”

“and your blood work and your symptoms and kind of go from there in your opinion like let's say someone is on the deficient range of vitamin d their inadequate magnesium perhaps their zinc is you know maybe okay or in the in the inadequate range would getting to that sufficient status”

“additive effect most of them are i mean at least vitamin vitamin d magnesium pretty common yeah yeah i would say like you're looking at probably a potential incremental difference of 100 to 150”

“Zinc, magnesium, vitamin D, not in order, just the top three, I would say. And then I guess for impact, I would probably say like Tongkat Ali, but probably boron would be my safer next choice just for like safety profile.”

“and supplement particular vitamins, minerals, nutrients? Context dependent here. Magnesium is the one that jumps off, of course, as the one where if our food quality sources were, I don't want to say how they used to be or what we would like them to be, and we had adequate amounts of those in our food, then we would literally just not have to worry about supplements at all.”

“about supplements at all. But that's not always the case. So because of that, you can look and you'll see all kinds of numbers about things like magnesium deficiencies, whether that's clinical deficient, subclinical, or just suboptimal. I don't know, some papers, 40% of people, some people 60%, like those numbers can get really, really high.”

“that's happening through many, like then the needs are even higher with them. So I would say magnesium as a supplement comes in, probably 90% of the people we work with. It's really, really, really common for us to add magnesium as a supplement.”

“You got to be careful with this a little bit though, because if you were to look at your magnesium levels in like a classic blood draw, that's a terrible place to look. The magnesium that comes in, that comes on your blood work that you get is not an indicative of all of what's actually happening in your body.”

“they see that and they're like, oh, I'm super high, I don't need it. Like, no, like that's not a good way to interpret your overall magnesium status. We can talk more about that. But in general, because of those things, we end up adding magnesium is one of our top line micronutrients to pay attention to.”

“your bones are this reservoir. And by the time someone reaches older age, like 50% of their magnesium, has been taken out of their bones. I mean, it's incredible. And it plays a role in osteoporosis. A huge rule. But people aren't really focused on that as much. Yeah, so about if half the country isn't,”

“For men, about 420 milligrams per day. And so people aren't meeting that requirement. So they're considered to be getting insufficient magnesium. And so you're talking about half the country, basically. So you've got a one in two chance of whatever athlete that walks into your door, they might be not getting enough, right?”

“And so if they're not even meeting that RDA, they're not getting enough. It makes sense to supplement. Now, I've heard you talk about different magnesium supplements, like magnesium citrate being one that is often preferred for recovery.”

“antioxidants, same thing, minerals are different. You got to be careful with rocks, right? Magnesium though is pretty inert. It's okay. You start tinkering with iron. You got to really be paying attention. You start tinkering with other rocks. You got to really understand that magnesium seems to be like pretty okay. Like the worst thing we're going to deal with is GI distress.”

“And as I talked about, like most people are okay now, it's not a big deal. So I'm not super concerned with going a little bit aggressive with magnesium because of that, because we also, um, are asking so much of them. And in it, in other areas of performance or movement, it's one I'm saying like, don't worry a ton about the dosage on that one.”

“I don't know if that's actually happening. Totally. Honestly, I don't know. Um, we will see pretty pronounced improvements, improvements in a bunch of sleep metrics though. That seems to be re and that's, that's all very objective. Like our sleep technology is incredibly advanced that we use.”

“Like, it's just like, you just don't get it right. Um, the numbers might even be higher, but it's, it's outrageous. So yeah, we, uh, magnesium is a pretty big staple. And unless we have strong contraindication, pretty much everyone's going to be getting omega-3 as well.”