Magnesium: risks of deficiency, supplement options, cognitive and sleep benefits (AMA 54 sneak peek)
View show notes here: bit.ly/41fNGjw
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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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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.
Glad to read it helped you, and thank you for sharing - it's so important for people to know
@@innuendo4469 have been taking Magnesium Glycinate before bed (since finding out more about melatonin, and stopped taking that) but recently have read great things about Magnesium L-Threonate. Some people are using them together instead of 2 capsules of one type. I had been taking one capsule, still have a bit of an issue with sleep, so doubled it and getting much better sleep!
As a student I cant afford 19$ per months. That’s why I would rather prefer sponsored episodes with advertisements. Thanks for your consideration
Same! I’m in grad school and can’t justify it even though I would love it. I was hoping there would be a student option. I just hope I can find some good notes on the rest of the podcast because I am really curious about magnesium and mental health/pain/sleep/headaches and bone health for pre/peri menopausal women specifically without reading a million journal articles.
I just checked the website, was curious about how much the subscription was. And it mentioned something about a student discount rate. But I totally support the request for sponsored episodes 👍🏼
If only they told at the beginning of the video…
They have a student discount for a yearly plan. I think it's $70 for the year approximately, but you have to contact the team.
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!
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
Adding taurine might help with palpitations.
What mg?
300-400mg
Great to hear it worked for you. Magnesium is fantastic: kzhead.info/sun/fqubobprpqyqhWw/bejne.html
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.
Will try this have been taking magnesium but still having migraines. How much are you taking of each?
@@charliegee9171 I follow instructions on bottle and take brfore bed (supposed to help sleep also)
In 1826 President John Adams was 90 and eating pretty good. He was not taking any synthetic vitamins or supplements and neither was any living creature in the last 4 billion years including all Okinawa centenarians. No Magnesium, no scams.
Which form of magnesium did you take before?
@@EffectivePickyEatersSolutions He was taking the same ones that the 300,000 species of beetles were taking over the last 4 billion years, and all the deer and squirrels that buy zero of the 120,000 items that Walmart sells.
Just found this podcast and love it! As Veterinarian, Body builder and Issa certified trainer it is wonderful! 😊
bro really getting me with the cliffhanger-ending and the premium bait...If only I wasn't such a broke boy...Great content btw!
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
Being an electronic engineer I enjoy the discussion about electrical gradients across the cell wall.
when i started learning about cell mechanics it literally freaked me out. They are fine tuned machines governed by the laws of particle physics. When I learned whats going on in them, how these molecules and particles interact, is when I truly understood the real importance/effect of what we eat and what molecules/atoms we consume.
As an engineer, I appreciate that Peter talks about health like an engineer, rather than like a physician. Pretty sure he said once was originally an engineer.
Taking magnesium right now after listening 3/4 of the ways in this video.
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
Pay to live. Nothing is free ever.
@@harutkostikyan219There's plenty of great free content....just not with little Peter. 😊
@@harutkostikyan219that’s a horrible ideology when it comes to health .
Excellent video
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.
Sounds like you had a great ER Doc! It’s refreshing to hear because so many docs don’t tend to grasp the importance of nutrients & electrolytes in the body nor do they educate patients. It’s really a huge failure in Healthcare and disservice to the public by potentially decreasing quality of life
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.
I seem to feel better if I take magnesium. I guess this is a hint that I need it.
Peter could you please talk to the LMHR researchers about latest findings re LDL cholesterol? Thank you
Very informative
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.
how u fix GI issues? I'm going to bathroom 60 times a day and my boss is constantly yelling at me, telling me I'm lazy...I should put my cubicle on top of a toilet..LIfe is pain
Could never overcome Mg citrates bowl effects with any small amount. I wish I could cause it’s cheaper than glycinate. Oh well. Mg glycinate works much better for me anyway
Listening to this sitting in hospital... mom had diverticulitis abscess ....they have ordered magnesium and potassium IV.
Cayenne pepper pills will help allso been there.
This is very helpful and insightful. 🙏🏾
Good information. That's what I did few months ago and noore migraines.
Does magnesium differ depending on the food (e.g. chocolate/banana) and what is the type?
Such excellent information and insight on bodily deficiencies! Excellent podcast!
I always remembered osteoclasts because of the word iconoclast (breaker of icons). Osteoclasts are breakers of bones.
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
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.
I think a good screening q for anyone trying to give advice on diet / supplements is to ask about magnesium because it is complex.
Can I take magnesium glycinate with beef liver and omega 3 supplements? Also clonophin and famodine
Silica is also very important for osteo/ blasts & clasts....and general health 😆🤩😏
No mention of RBC magnesium test? I have read it is more accurate than serum.
Good morning I got Osteoporosis just find out.. What should I use at this moment.
Not related w following! Needing suggestions for ampour for thyroid vs synthetic?
😂Most articulate, understandable explanation of magnesium I have heard and is of great help! Thanks a lot.
It would be great to know what type of magnesium to take… saying how necessary it is but not knowing which one to take is frustrating:😢
Helpful for tinnitus?
Magnesium was my favorite with, Vit D3, but now that I have Myasthenia Gradis I cannot take it anymore. Is this really true? I do rub magnesium chloride on my calf for cramps and it works. Do I really need to eliminate magnesium?
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. 🤷♀️
Shrinking of bones cus as lowering height?
I find Magnesium Orotate to be highly beneficial for the heart. I use it and Magnesium Glycinate to get around 136% of my daily Magnesium intake via supplements. I was definitely Magnesium deficient before supplementation.
is the Chela-Mag the best ?
Years ago, Carolyn Dean was a proponent of a test called RBC-mag that was supposed to more accurately represent body Mg2+ levels. But this diagnostic never really became a thing. Was tge test not accurate?
Test is still around and I’ve had it several times, and yes more accurate.
Types of supplementation?
How does magnesium affect the kidneys ?
In conjunction w calcium combinations suggested. Which kind
Beg to differ on “We don’t really care about magnesium clinically”. Sure as hell care about it when we see torsades on the monitor or that prolonged QT 😬 I always check Mg right along with the other lytes
When I tried to take magnesium my skin started to craw and itch so i stopped after the first time
What supplements are good or much beneficial for a 60 yr old male. For joints that work!!!! An overall potent body functions.
I started taking a Tri-Mag supplement maybe a year ago and I haven't had a migraine since. And I used to get them 1-2 times a month. Previously I was just supplementing Magnesium Glycinate and would still get migraines. Seems these other 2 types in this supplement is doing the trick.
What type of tri-Mag?
@lamatmulac6809 Its by Davinci Laboratories. Has Glycinate, Taurinate, and Malate in it.
@@dgoyena216 thank you
People loading up on vitamin d3 however you need magnesium to work with the vitamin d3..you just end up depleting your magnesium with d3 …I take magnesium glycinate..my last check up d levels were strong…also take k2..health to everyone…
I find a lot of people who complain of migraines have terrible neck muscle health. Dreadful constrictions around SCM, scalenes, occipitals etc. Magnesium is critical for muscle relaxation and hydration. Gentle stretches and hydration led by magnesium usually resolve their "migraines".
I also can’t afford $19 a month as a hourly worker … so basically as much as the ads are a pain, they are far better than making your content, exclusive, and basically going against much of what you say in your book by doing a paid subscription .. I would say a kin to more medicine 2.0 versus medicine 3.0….
I am lucky enough to currently have both long Covid and long Lyme. I have found out from someone that both in Italy and England, possibly other places, magnesium L-Threonate is given quite a bit for long Covid.
L arginine and vitamin c together help with long haul
@@terminator3728 thank you. Unfortunately, it was not long Covid. I’ve got glioblastoma.
Whenever there is discussion about supplements, people with Acid reflux/Gerd who absolutely can not tolerate supplements are never mentioned. My GI says stay away from supplements if I don't want acid/digestive issues
Bone caps sp check and headache
I can not get more information from this.
I was taking magnesium from sunrood because doctors say it’s very good and there is no reason to have it checked before taking magnesium. And I am healthy but I was feeling tiredness and I was having horrible legs cramps (to the point of falling on the floor or waking up in the middle of night screaming in pain). As soon as I stopped taking magnesium, in about 10 days, I stopped having muscle cramps! Go figure!
SloMag and MagMind is amazing.
better to get it from food right?
Has anyone ever experienced insomnia from Mag-L-Threonate? I began taking Intelligent Labs MagEnhance (690mg Magnesium Glycinate, 1000mg "Magtein" Magnesium-L-Threonate, 630mg Magnesium Taurate). Everyone says it's supportive for sleep but I actually had to stop taking it because I felt like I was really "wired" up, my mind simply couldn't shut off. I would fall asleep just fine, but wake at 2-3am and simply could not fall back asleep. This was happening to varying degrees of severity for weeks until I finally stopped taking it and the problem went away.
I have no relevant qualifications and I'm completely guessing but I wonder if it's to do with your timing. It's generally recommended to be taken 2 hours before bed. Other things to consider are caffeine intake and bluelight/bright light exposure late in the day. As for scientific efficacy, l-threonate is not well studied for sleep and magnesium in general is seen to be beneficial for sleep only for people that are low in magnesium.
@@Mebzy Thanks for the reply. I don't consume caffeine (no coffee or tea but a little cacao some mornings) and I'm very cautious about light exposure in the evenings. I think it's possible what you say about only benefiting if you're deficient. I also forgot to say in my original message though, that I have not stopped taking magnesium in general, just that kind. I now take a slow-absorb magnesium malate. Cheers!
I became borderline magnesium deficient when I took vitamin D for years. When you have low body stores of it long enough, you’ll get a paradoxical effect which stimulates you. I overcame it by taking Mg Glycinate in the mornings. Eventually it started working at night too. Had to be very gradual in increasing it personally.
My guess is the TAURATE portion of your supps. Taurus the bull … full of testosterone/fight. Worth googling Taurate/taurine and insomnia/sleep
Great doctors!
Too bad he doesn't explain what kind of magnesium supplement he recommends? As a cure or every day? What dosage? Is it dangerous to take it every day?
3 weeks 240mg glycineate at night . Can sleep better and my knee pain is better. Shocked really
what about topical mag? It’s cheaper and claimed to be best absorbed
Yes, want to know to… I use it a lot.
No good evidence that it gets absorbed well through the skin
If skin actually absorbed that well then we would die. Its entire job is to keep the outside OUTSIDE of the body.
@@dirkhamilton2709 what are you talking about? Skin absorbs all sorts of things put on it including vitamin D. People get sick and even die from coming into contact with chemicals.
@@dirkhamilton2709time exposure plus showering before application matters. It’s just wrong to say youre not absorbing through your skin. Otherwise iodine wouldn’t affect me. It does. I feel very different with Mg oil, too. Unless you’ve tried it, I wouldn’t say anything about it with confidence.
I used to watch your videos but, it seems that they’re now more for pushing sales of supplements
It is always better to have second opinion unless you practice molecular medicine and are the scientist who does research....
Whoever named osteoblasts and osteoclasts did it wrong 😄 Obviously blasts should break down bone and clasts should build it up.
Watch your Calcium, Vit D & Parathyroid Hormone levels. Hyperparathyroidism can cause osteoporosis, kidney stones, anxiety, fatigue, etc, etc, etc. Causes adenomas or hyperplasia of the Parathyroids. Surgical cure needed.
Then comes the hero...boron
Heartrate w over potassium
What about b0ne-r health?
Why is it now that we need supplements instead of eating right? Im pretty sure it's not that hard to get your magnesium from a decent varied diet. So many foods are rich in magnesium. Unless this is about people who just can't assimilate it. I would assume that is rare.
What about magnesium bicarbonate
Best,cheap, bioavailable.
No emphasis unless have kidney problems
Sorry… but why did I listen to this?…not knowing it was really an advertisement…you never discussed magnesium supplementation. . Not a normal u-tube informational video, a bit technical and A 15 minute lead in for your business. Thanks but will stay away from these “ sneak” peaks.
I would just like to take a moment to thank God, or aliens, or Tom Cruise (last 2 might be the same) for making all of these interactions and functions completely subconscious cause dang!!! There's so much happening in the human body every single second to keep us from nuking ourselves it's mind boggling.
Alcohol depletes magnesium and thiamine.
Incomplete episode, does not contain PO magnesium info.
Why would anyone recommend taking supplements not knowing if one is deficient ?
What about the ppl that get headaches from mag? My headaches only occur when my body is telling me something is toxic ie: (hangover, vaping, certain ppl etc)😂
Make your own Mg bicarbonate. Easy to do, well absorbed, inexpensive.
100💞
What is your recipe please!
I have to take magnesium or I have terrible leg and foot cramps at night. If I get them anyway the only thing that helps is directly applying Magnesium Oil to my legs at night. The effect is almost immediate. So there are not only two means of supplying it as suggested here.
So cognitive affect
Where can I see the rest of the discussion?
States at the end that you have to be a premium member.
consuming too much magnesium can damage your kidneys, lead to lethargy, gastrointestinal symptoms, low blood pressure and cardiac arrest having too much magnesium in the blood is bad. Especially if you have existing kidney issues.
@@HH-gv8mxExcept your body excretes excess
@@HH-gv8mxand too much of anything including water can be bad for you. Magnesium is a super common deficiency
Yes I know all about that. 💦 🏃 I went to the emergency room for different issue and they wouldn’t let me leave and kept me in there for a couple days because my sodium was so low they were afraid I was going to have seizures. I came in with my 1 L bottle of water from running. And they took it away from me and would not let me drink water while I was there.@@Scottlp2
Make your own mag citrate..10 g mag oxide...50 g citric acid ...400l distil water ..run in mixer for 5 min..the color of the liquid goes transparent. After 5 min..if it does not add bit of citric acid...half a tspoon twice a day..adjust your dose as per your body
Not listening to a cliffhanger. Bye
bye
Almonds or cashews. Your choice
Take lots of magnesium And lower your sugar intake for erections like a teenager
Doesn't Magnesium retain water so if your deficit You can become completely dehydrated and die
I listened to the 1 hour 9 minute episode on magnesium and would like to ask for less personal information about you and your brother's personal fitness achievements. The problem is, as listeners, my husband and I were trying to get information of types of magnesium and the qualities, then the discussion, as well as the discussion with Rhonda Patrick, wound up getting personal, and I felt captive to that, so I didn't miss valuable information. The personal stuff makes the podcasts incredibly long and uninteresting.
consuming too much magnesium can damage your kidneys, lead to lethargy, gastrointestinal symptoms, low blood pressure and cardiac arrest having too much magnesium in the blood is bad. Especially if you have existing kidney issues.
Consuming too much of anything is dangerous by the way. For magnesium it would be enormous quantities to be too much
Magnesium is not a water, soluble vitamin. So it doesn’t easily flush out of your system if you take too much. So it is very dangerous if you take too much. I can shut your kidneys down and actually cause cardiac arrest when it drops your blood pressure down so low.@@Djems94
Its difficult to over consume too much magnesium, its already difficult to get it from diet.
the body stores Mg mostly in the cells and bones and regulates carefully the amount circulating in the blood to be just right. we can only absorb about a third Mg from any supplement we take, so it takes at least 3 months to top up deficient levels. in hospital Mg is given at high strength intravenously for pre eclampsia, so they do not consider that dangerous.
Consuming too much water can damage your kidneys, lead to lethargy, gastrointestinal symptoms, unhealthy bloody pressure and cardiac arrest having too much water in the boood is bad. Especially if you have existing kidney issues. That’s what you sound like.
I think it would be helpful for your credibility if you introduced yourself as "Dr." Peter Attia,....although not adding the "Dr." shows a degree of humility or humbleness, introducing yourself as DR would establish your credibility right out of the gate,.....I needed to look and see if you were an MD and it would be better just to say it,...(in my opinion)--
Why are we whispering?
That microphone soft pop setting is annoying
where is the rest lol?
Mg is potentially bad if one has diabetes or CKD. What else?
Why is your partner whispering? Please ask him to speak up. He's really articulate but distracting
Indeed quite strange
Strange that he takes 3 or 4 different magnesium supplements daily? Not too much?
IIRC Mg is Catabolic so probably yes if he wants to increase muscle mass
Supplements are not all like benefits from.
in my opinion these sneak peaks are not worth uploading unless you see them as a valuable advertisement for your business. Uploading either a full episode or nothing at all would make more sense in my opinion.
I totally disagree
I'll take a 10-20 min snippet over a two hour podcast any day. You get great info and it's not such a long commitment
Glad no one asked for your opinion
I subconsciously avoid long-format videos on KZhead. I’ll start a long podcast, but prefer topical clips on KZhead.
That is obviously the purpose of these sneak peeks. Do I think I will get value from listening to the whole thing? Maybe yes, Maybe no.
You and Andrew going "premium" together? I already pay for KZhead to listen to content uninterrupted. Don't our tax dollars go towards science?
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