#87 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

Posted on March 19th 2024 (11 months)

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In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by low magnesium intake and discuss why increasing your magnesium intake might be key to achieving optimal health.

Here are some of the key takeaways:

  • Why the effects of magnesium are far-reaching
  • Why athletes need at least 10-20% more magnesium than the RDA
  • Why magnesium deficiency & insufficiency are common
  • How to determine if you're getting enough magnesium
  • The problem with magnesium blood tests
  • Magnesium supplements
  • The effectiveness of epsom salt baths (see also 01:09:19)
  • Is magnesium threonate better at crossing the blood-brain barrier?
  • Why magnesium threonate shouldn't count toward your RDA goal
  • What magnesium supplement do I take?
  • The effect of stress on magnesium balance
  • Why the energy demands of workouts affect magnesium balance
  • Does magnesium supplementation improve sleep?
  • Why trials in the field of nutrition are often misleading
  • Does higher magnesium intake improve cognition?
  • Does magnesium have a role in preventing Alzheimer's disease?
  • The effect of creatine on the brain (and its relationship to magnesium)
  • Why magnesium may prevent excitotoxicity in the brain
  • Magnesium's potential for managing migraines
  • The role of magnesium in aging
  • Why magnesium deficiency impairs DNA repair
  • Magnesium's role in cancer prevention
  • Why magnesium is intertwined in genomic stability
  • Why we shouldn't disregard observational data in nutrition
  • How magnesium intake affects mortality risk and cancer
  • Magnesium in osteoporosis prevention
  • Why magnesium intake in early life affects bone accretion
  • The effect of magnesium on vitamin D metabolism
  • Does magnesium treat high blood pressure?
  • Does magnesium help manage muscle cramps?
  • Is transdermal absorption of magnesium effective?

Active lifestyles increase magnesium needs.

The recommended magnesium intake varies according to age, sex, and life stage – topping out at roughly 320 milligrams for women and 420 milligrams for men. However, for people who engage in regular physical activity, the body's demand for magnesium escalates (as much as 20 percent) due to increased loss through sweat and the stress of physical activity, which depletes magnesium. This elevated requirement underscores the mineral's pivotal role in muscle function, energy metabolism, and maintaining electrolyte balance – essential aspects of athletic performance and recovery.

Dietary factors can impair magnesium absorption.

Unfortunately, many of the foods richest in magnesium contain components that hinder magnesium's absorption, such as the phytates found in plant-based foods like whole grains and legumes. Phytates bind to magnesium in the gut, reducing the mineral's bioavailability. In addition, high doses of supplemental zinc can compete with magnesium for absorption. Understanding these dietary interactions is critical to optimizing magnesium intake through diet and supplementation.

Alcohol consumption depletes magnesium levels.

Drinking alcohol can exacerbate magnesium deficiency by promoting the mineral's excretion in urine. This effect is particularly problematic given the widespread insufficiency in magnesium intake, highlighting the need for people who consume alcohol to consider supplementation to mitigate loss.

Plasma levels aren't necessarily the best way to know how much magnesium you're getting.

Much of the body's magnesium is sequestered in the bones and muscles, so determining whether you're getting enough is tough. Blood tests aren't particularly accurate and are best for identifying severe deficiencies. Tracking dietary intake is the best option, ensuring you eat plenty of leafy greens (like spinach and kale), nuts, and legumes, as well as supplementing to meet needs.

Choose the right magnesium supplement for optimal benefits.

"For optimal bioavailability of magnesium supplements, it’s also generally more effective to take the total daily dose in divided smaller amounts, rather than a single large dose."- Dr. Rhonda Patrick Click To Tweet

When it comes to supplementation, organic magnesium salts like magnesium glycinate and taurate offer superior bioavailability and are generally gentler on the digestive system. These forms are recommended for effective supplementation, contributing significantly to meeting daily magnesium needs. Aiming for smaller, more frequent doses will likely provide the greatest benefits.

Magnesium threonate may not be the best choice for overall needs.

Magnesium threonate has gained attention for its ability to cross the blood-brain barrier, suggesting it provides cognitive benefits. However, the science supporting this idea is still developing. In addition, magnesium threonate's low elemental magnesium content makes it a less desirable choice for fulfilling overall magnesium requirements. Its use should complement, not replace, other more bioavailable magnesium supplements.

Adequate magnesium intake is crucial for brain health and cognitive function.

Magnesium is a coenzyme for many biochemical processes, particularly those related to brain function. Magnesium intake is linked to improved cognitive function and has shown potential in managing migraine symptoms, likely due to its role in regulating neurotransmitters and protecting against neuroinflammation. These associations underscore the importance of adequate magnesium levels for brain health and cognitive function.

Stress depletes magnesium, underscoring its importance in stress management.

Stress – both mental and physical – can lead to a significant decrease in magnesium levels, with stress hormones such as cortisol accelerating the mineral's depletion. This loss highlights magnesium's crucial role in the body's stress response and underscores the importance of increased magnesium intake during stressful periods to maintain physiological balance.

Magnesium holds promise for improving sleep quality – but the data don't support it yet.

Some research suggests that magnesium may improve sleep quality by regulating neurotransmitters involved in the sleep cycle. While promising, the evidence is not yet definitive, and further studies may clarify magnesium's role in sleep enhancement, especially for people with magnesium deficiency.

Magnesium deficiency affects cancer risk.

Magnesium deficiency has high stakes, affecting crucial biological processes like DNA repair, replication, and transcription. When these processes are compromised due to insignificant magnesium, cancer-causing mutations can develop. Magnesium's role in DNA repair and its antioxidant properties suggest a protective effect against age-related diseases, including cancer. This highlights the role of adequate nutrition throughout the lifespan and supports the "micronutrient triage theory" – the idea that the body prioritizes the utilization of micronutrients for metabolic pathways needed for survival and reproduction over those used for long-term health. Ensuring adequate magnesium intake is crucial for minimizing DNA damage and supporting longevity, emphasizing the mineral's importance in healthy aging.

Insufficient magnesium intake leads to the depletion of magnesium stores in the bones.

Magnesium is essential for bone health, influencing bone density and the risk of osteoporosis. It works synergistically with calcium and vitamin D, emphasizing the need for sufficient magnesium levels to support bone health and reduce the risk of bone-related diseases in older adults. Early-life magnesium intake is like an investment in your later-in-life bone health.

Magnesium is cardioprotective, reducing blood pressure and maintaining heart health.

Magnesium contributes significantly to cardiovascular health by regulating blood pressure and supporting heart function. Adequate magnesium intake is associated with a lower risk of hypertension and cardiovascular diseases, reinforcing the mineral's role in maintaining heart health and preventing heart-related conditions.

Achieving optimal health necessitates adequate magnesium intake.

The multifaceted roles of magnesium in health, from supporting muscle and brain function to contributing to bone health and cardiovascular wellness, underscore its vital nature. Ensuring sufficient magnesium intake through a balanced diet and appropriate supplementation is paramount for overall health and longevity.

In this podcast, I cover these and many other magnesium-related topics, including my personal magnesium regimen.

Thanks for watching!

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