Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More!

Magnesium deficiency is running rampant.

Many experts estimate that 80% of Americans are magnesium deficient. And, a major contributing factor is the presence of excess calcium in the body mainly coming from the extreme ratio difference in common foods such as: fortified orange juice (27:1), cheese (26:1), yogurt (11:1), dairy (7:1) and the very commonly used antacids (300:1). Other common contributing factors include: -Fluoride -Processed foods -Alcohol -Coffee -Sugar -Stress -Medications

When should you take magnesium? How do you test your magnesium levels or know if you have a deficiency?

It’s critical to get high enough doses of magnesium to compensate for the fact that our typical diet runs low on this vital mineral. But fact is, although magnesium is an incredibly important mineral, there are many unanswered questions and confusion around magnesium, so I though it was high time to have my friend and nutrition researcher Thomas DeLauer back on the show.

I first interviewed Thomas DeLauer in the episode The Ultimate Guide To Quelling Inflammation: Why Your Curcumin May Not Work, Surprising Effects Of Ginger Oil, Vegan Fish Oil Options & Much More!

I then interviewed him again in the episode Does Alcohol Really Make You Fat, Which Alcohol Is Healthiest, Hidden Ingredients In Alcohol & Much More: The Ultimate Alcohol Damage Mitigation Guide.

Thomas is one of the leading experts in the world of chronic inflammation as well as the response of the human body to a low-carb diet. He is noted for his personal transformation from a 280-pound overweight corporate executive to not only being on the cover of health and fitness magazines worldwide but pioneering some of the mainstream awareness of auto-immune diseases and inflammation in general!

Thomas has been highlighted in over 20 magazines showcasing his transformation and has been featured worldwide on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine and Ironman Japan. His background is in Sports Psychology, although it is this passion for psychology coupled with a career in healthcare as a physician recruiter and owner of an ancillary lab services company that sparked his love for nutritional science and what makes the body tick.

He is currently working on a project in the 2nd phase of trials with Doctors at UCLA to identify a strain of bacteria that may help modulate inflammation within the body. Residing near Santa Barbara, California, with his wife, three dogs, two horses, and 11 month old son. Thomas promotes a lifestyle of living as close to the earth as possible to obtain the best possible results while still achieving maximum performance in every possible area of life.

What form of magnesium is best, and are different forms better for different needs, like sleep vs. brain vs. digestion?

In this episode, Thomas and I also discuss MagSRT®, a product Thomas is helping to develop, is the only time-release, high-potency magnesium supplement with peer-reviewed clinical trials to back up it's efficacy. MagSRT® was evaluated in the Scottsdale Magnesium Study (SMS), a placebo-controlled, human clinical trial of 91 participants.

The study measured Serum Magnesium, Red Blood Cell (RBC) Magnesium, and Magnesium Deficiency symptoms. The results are published in the peer-reviewed Journal of American College of Nutrition (JACN). It is a Sustained Release Technology (SRT) magnesium in a super-absorbable, premium organic form called dimagnesium malate, along with an active form of Vitamin B9 (Folic Acid) and Vitamin B6 (P5P)

During our discussion, you'll discover:

-Is there a way to supplement your magnesium levels without unpleasant side effects such as loose stool and "constarrhea"?...11:20

• Magnesium is "hydrophilic" meaning it attracts water.
• It creates "passive diffusion" where it attracts water into the intestine.
• There's nothing to regulate how fast the water enters the small or large intestine.
• The type of magnesium (ex. epsom salt vs. magnesium citrate) one takes makes a big difference in how fast it will attract water.

-A few of the more popular forms of magnesium, and which one is optimal for the varying functions we might like to use it...13:40

• Magnesium citrate:
  • high bio availability;
  • creates a laxative effect.
• Magnesium chloride:
  • Typically contains only 10-15% magnesium.
  • It's used to chelate other minerals such as iron and other heavy metals.
  • These two factors are why magnesium chloride is recommended for detoxes.
• Topical magnesium (epsom salt, etc.):
  • Gets absorbed into the serum, but not red blood cells.
  • Doesn't have the same laxative qualities.
• Only 1% of magnesium is ever measured, and that's in the serum and blood levels.
  • Elevated magnesium levels in the serum means it's likely pulling it from blood and plasma, thus decreasing levels there.
  • A high reading in magnesium can actually mean you're low in magnesium if you're only measuring it in the serum.
• RBC (red blood cell) magnesium:
  • This is the gold standard for when you want your magnesium tested.
• Magnesium Glycinate: (Marge amazon link)
  • Is often recommended by doctors.
  • Transferred through the intestinal wall.
  • Very expensive option.
  • Calming on NMDA receptor. (Glutamate is excitatory)
• Magnesium Malate:
  • Absorbs very slowly; sustained release.
  • More powerful on the energy cycle.
  • You'll see more of a difference in how you actually feel.
  • Thomas uses it to remain even keeled.
• How combining magnesium with malic acid contributes to ATP production.
  • Has to do with how it accompanies potassium.
  • When you have malate, magnesium can do its job better.
  • It aids the magnesium as well as potassium in producing ATP.

-More forms of magnesium...26:53

• Magnesium oxide:
  • Non-chelated; you'll take it throughout the day.
  • Used more for acid reflux treatment.
  • Very low bio-availability and very specific uses.
• Magnesium Oratate:
  • Same category as magnesium taurate.
  • Helps with delivery to the cell membrane.
  • Good for the DNA and RNA cycle.
  • Used in calming situations such as meditation.
  • Cardiac benefits.
• Magnesium sulfate:
  • Easy to overdose.
  • Epsom salt baths:
    • Hard to determine if it's absorbed via the skin or through the breath.

-How much magnesium actually gets absorbed with the lotions and sprays available on the market...38:40

• The form of magnesium changes when it enters your body.
• Flawed marketing; not enough research to determine its efficacy one way or the other.
• Magnesium carbonate...
  • Used as an alternative to a calcium form of chalk you find at the gym.

-Magnesium threonate...42:00

• Powerful effect on the blood brain barrier.
• Has been used in the treatment of PTSD.

-The supplement Ben uses to induce weird and amazing dreams...45:30 -Is there a way to elongate the time in which magnesium is absorbed in order to reduce the laxative and other unpleasant effects?...47:36

• Take into account what other minerals it's working with.
• Couple it with the right vitamins and minerals.
• P5P = Vitamin B6.
  • Magnesium has over 300 enzymatic reactions.
  • B6 helps with ~30 of those reactions, including the manufacturing of serotonin and dopamine in the brain.
  • Is involved in the absorption of magnesium.
• Hard to convert folic acid into folate.
• Vitamin B9, along with magnesium is a co-factor with Vitamin B6; allows you to better absorb the magnesium.
• Vitamins B6, B9 and B12 are the trifecta for working with magnesium.

-The relationship between magnesium and ceruloplasmin and iron.59:30

• Iron oxidizes, whether in your body or out. Too much of it will occupy oxygens that could be doing other good things.
• We have an abundance of iron, but it's "bound iron."
• We need the unbound iron; it allows other minerals to do their job.
• We need other minerals to counteract the overabundance of bound iron.
• Magnesium allows iron to enter into the unbound state and help red blood cell function.
• Ceruloplasmin helps with the utilization of iron; taking the iron in your body and turning it into a true storage form.

-What tests Thomas recommends to analyze these things...1:06:00

• The Root Cause protocol by Morley Robbins

-The study Thomas published on the effects of magnesium...1:08:10

• The Scottsdale Magnesium Study
• Sponsored by Jigsaw Health.
• 28% and 63% improvement over 30 and 60 days.
• Red blood cell magnesium increased 6% and 30% over 30 and 90 days.

Resources from this episode:

-Click here to buy MagSRT and use Greenfield10 for $10 off

-The Ancient Minerals magnesium bath flakes Ben uses

-The Ancient Minerals magnesium lotion Ben uses

-The longevity panel Ben performs that has an RBC magnesium evaluation

-The Facebook video in which Ben demonstrates how he uses an infrared light in a magnesium chloride bath

-The THC sex lube "Bond" that Ben uses -BioCBD topical CBD lotion

-Mugwort essential oil from Essential Oil Wizardry

-The Root Cause protocol by Morley Robbins

-The Magnesium Miracle book by Dr. Carolyn Dean

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Do you have questions, thoughts or feedback for Thomas or me? Leave your comments at http://bengreenfieldfitness.com/mag and one of us will reply!

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