Magnesium: risks of deficiency, supplement options, cognitive and sleep benefits (AMA 54 sneak peek)
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Published 2023-12-11
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In this “Ask Me Anything” (AMA) episode, Peter tackles essential questions about magnesium, beginning with the important roles it plays in the body and why maintaining proper levels is crucial. Peter discusses the harms of magnesium deficiency, how to determine if you're deficient, potential causes of deficiency, and how diet and supplementation can be used to increase magnesium levels. Peter unravels the confusion surrounding magnesium supplementation, discussing the optimal forms and recommended daily intake while addressing concerns about excess consumption. He also explores the potential cognitive and sleep benefits associated with magnesium supplementation. Finally, Peter concludes with a look into his recent experimentation with new exercises to serve as benchmarks to assess his progress and fitness levels as he navigates the aging process.
In this sneak peek, we discuss:
00:00 - Intro
00:11 - The important roles of magnesium in the body
08:28 - How to determine if you might be deficient in magnesium
13:35 - Addressing migraines related to low magnesium
15:18 - The prevalence of magnesium deficiency
In the full episode, we also discuss:
-Various conditions and drugs that can negatively impact magnesium levels;
-Magnesium-rich foods and factors that impact absorption of magnesium;
-Daily targets for magnesium supplementation and whether it’s possible to take too much;
-The different forms of supplemental magnesium;
-How absorption of magnesium from food compares to absorption from supplements;
-Choosing the right magnesium supplements for optimal absorption;
-The unique ability of magnesium L-threonate to increase brain magnesium concentration;
-Potential cognitive benefits of magnesium;
-Potential sleep benefits of magnesium;
-Takeaways on magnesium and a look into Peter’s personal protocol;
-Peter’s new benchmarks related to exercise and age; and
-More.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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All Comments (21)
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10 years ago, I read about the benefits of magnesium for sleep and regularity. I also read that most of our population is deficient. So I started taking magnesium subsequently. I also suffered from intermittent migraines. I had testing done, and they couldn’t find a reason for my migraines, and gave me a prescription to take PRN. I found after taking the magnesium for sometime, that I did not have any migraines. Over the past 10 years, I have only had two very minor migraine, incidences.
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As a student I cant afford 19$ per months. That’s why I would rather prefer sponsored episodes with advertisements. Thanks for your consideration
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My x girlfriend who was a PA suffered from bad migraines about once a month. I suggested huge dose of magnesium and she refused. Her next migraine I gave her 3 doses of Calm and within an hour she was migraine free!
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I take magnesium glycinate and it’s helped my sleep, my mood and my heart. I used to get a lot of palpitations and this form of magnesium has greatly reduced them
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I think I just wasted 16 minutes of my life... just lead-up to a cliffhanger for paid "premium" content.... Other docs are much more generous with their information
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bro really getting me with the cliffhanger-ending and the premium bait...If only I wasn't such a broke boy...Great content btw!
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avoid taking Mg with Ca, they compete for the same receptors. Mg is better in the evening, as it promotes muscle relaxation, and also caffeine inhibits absorption if taken in the morning
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Taking magnesium right now after listening 3/4 of the ways in this video.
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Being an electronic engineer I enjoy the discussion about electrical gradients across the cell wall.
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I had a neurologist 12+ years ago suggest that I take OTC Mg to help prevent migraines. It lowered the number, but did not eliminate them, but also caused GI issues. Then I heard some previous Drive episodes that talked about slow mag and Mg L-threonate, the second in respect to crossing the blood brain barrier better and the first not impacting the GI system. I switched at that point, even though there was no mention about these specific formulas impact on migraines. N of 1 result: 0 migraines while taking this combo. It wasn't until Mg L-threonate went on backorder and I had to go 3 days with none that I got my first migraine. Suffice it to say, I now make sure that I have an extra bottle or 2 in the house so I never run out.
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I was having several Afib episodes a month. One doc in the ER asked me if I took magnesium — at that time (about a year ago) I did not. I started taking it (citrate is good for me because I also suffer from chronic constipation!) and have not had more than a slight “blip” occasionally since starting 400 mg of magnesium a day…about a year ago now.
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Just found this podcast and love it! As Veterinarian, Body builder and Issa certified trainer it is wonderful! 😊
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Listening to this sitting in hospital... mom had diverticulitis abscess ....they have ordered magnesium and potassium IV.
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Peter could you please talk to the LMHR researchers about latest findings re LDL cholesterol? Thank you
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I'd increase it to big 4: eye health especially those with glaucoma. Mg has shown to lower IOP as much as prescription medications. More research should be done on it.
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Be careful though too. I started taking magnesium and it caused serious leg cramps. At first I took more thinking it should have the opposite effect. But it got worse! I've tested it on and off. I can tolerate up to a couple days of supplementation before the cramps come back strong. Apparently cramps is one of the first signs of magnesium toxicity. Be warned if you start supplementing it
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I seem to feel better if I take magnesium. I guess this is a hint that I need it.
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Developed deficiency due to aging, stress, restrictive diet, and IBS-D. Fixed the IBS-D, improved the diet, managed stress, but aging I can't seem to fix. Allergic to the nickel in most of the best nutritional sources. Supplementation with Magnesium Glycinate is working nicely. Avoid taking it with Calcium and beware of Magnesium Citrate's GI stimulation effects.
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Just a tease really…but much to expensive to subscribe. Love following him, but frustrating to get these little bits. I thought a while ago there were full explanations of different subjects. 🤷♀️
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I’m a group fitness instructor who teaches 9 classes a week. I can’t explain it, but I KNOW when I’m low on electrolytes. If my magnesium is too low, my muscles will cramp mercilessly—I’ve had both sets of quads go haywire. Id rather give birth. So magnesium is 100% on my daily regimen along with calculus and potassium.
