#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick
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Mar 19, 2024
Dive into the fascinating world of magnesium, a mineral that plays a crucial role in our health and aging. Discover the alarming rates of magnesium deficiency and learn why athletes need even more of it. Explore how magnesium affects our cognitive function and the benefits of magnesium threonate in crossing the blood-brain barrier. Unpack the impact of stress and energy demands on magnesium levels, and find out if magnesium supplementation can improve sleep. This enlightening discussion reveals why understanding magnesium is key to optimal health.
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insights INSIGHT
Magnesium's Wide-Reaching Effects
Magnesium is a cofactor for about 300 enzymes, or 0.4% of all enzymes in the body.
This highlights its specific yet crucial role in various bodily functions.
insights INSIGHT
Magnesium Blood Test Limitations
Standard blood tests often fail to detect mild or moderate magnesium deficiency.
Checking magnesium levels in plasma or red blood cells primarily identifies severe deficiencies.
volunteer_activism ADVICE
Magnesium Supplement Tips
Take smaller, frequent doses of magnesium supplements for optimal bioavailability.
Choose organic magnesium salts like magnesium citrate, glycinate, or taurate over inorganic forms.
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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 a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
In this episode, I discuss:
(00:00) Introduction
(04:27) Why the effects of magnesium are far-reaching
(06:47) Why athletes need at least 10-20% more magnesium than the RDA
(10:54) Why magnesium deficiency & insufficiency are common
(12:19) How to determine if you're getting enough magnesium
(15:14) Magnesium supplements
(18:17) Is magnesium threonate better at crossing the blood-brain barrier?
(25:08) Why magnesium threonate shouldn't count toward your RDA goal
(26:04) What magnesium supplement do I take?
(26:36) The effect of stress on magnesium balance
(30:15) Why the energy demands of workouts affect magnesium balance
(32:56) Does magnesium supplementation improve sleep?
(34:04) Why trials in the field of nutrition are often misleading
(37:26) Does higher magnesium intake improve cognition?
(39:07) Does magnesium have a role in preventing Alzheimer's disease?
(42:09) The effect of creatine on the brain (and its relationship to magnesium)
(42:42) Why magnesium may prevent excitotoxicity in the brain
(43:32) Magnesium's potential for managing migraines
(46:41) The role of magnesium in aging
(47:39) Why magnesium deficiency impairs DNA repair
(49:13) Magnesium's role in cancer prevention
(51:14) Why magnesium is intertwined in genomic stability
(54:04) Why we shouldn't disregard observational data in nutrition
(54:52) How magnesium intake affects mortality risk and cancer
(57:49) Magnesium in osteoporosis prevention
(59:21) Why magnesium intake in early life affects bone accretion
(1:01:06) The effect of magnesium on vitamin D metabolism
(1:06:36) Does magnesium treat high blood pressure?
(1:10:12) Does magnesium help manage muscle cramps?
(1:12:41) Is transdermal absorption of magnesium effective?
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