25. Magnesium - The Missing Link in Performance, Recovery, and Stress

Magnesium might be one of the most underrated supplements—but it's involved in over 300 processes in your body, from energy production to sleep and recovery, and most people are either using the wrong type or taking it incorrectly. This episode breaks down what magnesium actually does, the key differences between its various forms, how to choose the right one based on your goals (sleep, digestion, energy, or focus), and why timing, dosing, and absorption matter just as much as the supplement itself. Tune in!

What You'll Learn:

• Core role: Magnesium is essential for energy production, muscle function, nervous system balance, blood sugar control, and quality sleep.
• Form matters: Highly absorbable forms like glycinate, malate, threonate, and citrate are effective, while oxide is cheap but largely ineffective.
• Match the goal: Each form serves a purpose—glycinate for sleep, citrate for digestion, malate for energy, and threonate for brain function.
• Dose + timing: Around 300–400 mg daily is typical, but effectiveness depends on taking the right type at the right time, ideally with food.
• Food first: A balanced diet can meet most magnesium needs, with supplements best used to target specific deficiencies or goals.

"If you are starting any supplement, your first question should be, why am I taking this supplement? What is the intended purpose of this? And this is so important for magnesium, because it's going to help you, not only pick the type of magnesium you are going to use, but it will help you determine how and when to take it."-Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

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