[00:01] sold inarmacies has about 4% bioavailability. That means if you're bioavailability. That means if you're taking 400 mg, your body absorbs only 16 nothing. That's a huge deal because about 70% of the population suffers from
[00:14] magnesium deficiency or insufficient magnesium intake. Magnesium is involved in over 300 enzyatic reactions in your body. I call it the master mineral. You need it for muscle contraction, nerve function, and DNA repair. and magnesium
[00:27] hallmarks of aging such as chronic inflammation, mitochondrial dysfunction, tie shortening, dispiosis, and genomic instability. All of these contribute to cancer, heart disease, Alzheimer's, and overall death. So, imagine the situation
[00:40] but you take the wrong form, and you're not really absorbing it. The solution is of magnesium right and the timing of when you take it. And in this video, I'm want to discover your own health percentile to know what level of health
[00:54] of biomarkers like your fitness markers, body composition, and blood work, what weaknesses, then take the health assessment in our top 1% health community link in the description. The first and the more expensive mistake is
[01:08] taking the wrong form of magnesium. If you go into a pharmacy or supplement store, then the most common magnesium is magnesium oxide. is cheap and it's easy to manufacture, but it's also the form with the lowest bioavailability of any
[01:20] Studies show that it has a bioavailability of around 4%. Magnesium oxide is primarily used as a laxative at high doses. That's what it does best. At a supplemental dose, it moves through your digestive system largely intact and
[01:34] you're flushing your money away. So, what form of magnesium should you take instead? There are three worth knowing about. Magnesium glycinate or biscinate. This is the chilated form. Magnesium bound to glycine which is an amino acid
[01:47] with some health benefits as well. Bio availability of magnesium glycinate is significantly higher than oxide and is the best form for sleep relaxation and HRV improvement. There's research that magnesium glycinate supplementation
[01:59] improves sleep quality and insomnia in adults with sleep problems. The glycine component has its own sleepromoting effects. It's been shown to lower core primary signals that initiates deep sleep. The glycinate doesn't have an
[02:12] efficacious dose of glycine, but you do get some effect. Magnesium thriionate. shown to cross the bloodb brain barrier. If your goal is cognitive function, memory, or brain health, then 30onate is worth the premium price. There isn't
[02:25] that much research about 308, but it's promising particularly for age related it's about three to four times more expensive than glycinate. And lastly, magnesium malate. This form is bound to malic acid which is involved in the crep
[02:38] cycle, the pathway that produces energy in the mitochondria. Malate is a better energy and performance rather than malate in the morning because it doesn't have the sedating effect of glycinate.
[02:51] So here's a simple rule of thumb. If you want to improve your HRV and sleep, take support your brain health, then takeonate. And if you want to support energy production, then malate. The second mistake is timing. Taking
[03:04] magnesium at the wrong time is not as detrimental as the type of magnesium, effectiveness of what you're taking. Most people take magnesium in the and easy, but it might not be the best time for all types of magnesium.
[03:17] Magnesium glycinate's primary evidence is for sleep quality and relaxation. It works through GABA modulation. GABA is your main inhibitory neurotransmitter that helps to quiet down your nervous system. Taking magnesium glycinate in
[03:29] you might be missing the sleep benefit. If you want to take magnesium, sleep, then you should take it before bed. Although there is no exact evidence to 90 minutes before bed. What about magnesium 38ate? Because the magnesium
[03:45] 38's primary target is the brain. Morning or early afternoon intake is the magnesium malate, it's about energy production. So morning or before the most practical time to take magnesium malate. Some people might feel a bit too
[03:59] probably shouldn't take it in the evening. In the evening, you want to take listenate. By the way, if you want to know what's the correct dose and the evidence and research behind them? Then check out my new book called The
[04:12] New Science of Supplements on Amazon. The third mistake is the dose. Most magnesium supplements come in a dose of around 200 to 400 millig. The RDA for magnesium is around 400, so it makes sense. But here's the issue. If you're
[04:24] taking a form with low bioavailability, like oxide, 400 mg on the label means you absorb only 16 mg. If you're taking glycinate, the same 400 milligrams gives you 100 to 150 milligs absorbed. That's a 10x difference in the effective dose.
[04:38] That's why all magnesium types aren't the same. They have different absorption rates. For most people, 200 to 400 millig of magnesium glycinate before bed is a good appropriate dose. Maybe start with a lower end 200 millig because more
[04:51] isn't always better. Excess magnesium can cause loose stools and diarrhea. One you sweat a lot or if you exercise a lot or if you're under higher amounts of body needs more magnesium. So, athletes
[05:04] Fortunately, magnesium is something that you can't really overdose. Even if you have any serious health consequences. But if you get the loose stools or maybe palpitations, then that's your sign that you're taking too much. The fourth
[05:19] mistake is not pairing your magnesium with vitamin D and vitamin K2. Yes, work synergistically to a certain extent. Magnesium is required to convert vitamin D into its active form. If you're taking vitamin D without adequate
[05:32] magnesium, you're converting less of it. Conversely, highdose vitamin D over time, which makes your deficiency worse. Vitamin K2 then ensures that the calcium mobilized by active vitamin D ends up in your bones and teeth rather
[05:46] than your arterial walls. So, the best supplement would be vitamin D3, K2, and take them at the same time. Ideally at the same time, but if you're taking glycinate in the evening, then in an ideal scenario, you also want to have
[06:00] instead of having vitamin D together with the glycinate in the evening. So, here's a good magnesium protocol. Stop taking magnesium oxide. It's doing constipation. Switch to magnesium glycinate if your goal is sleep and HRV.
[06:14] 308 if you want brain support and malate if you want to support energy. Take magnesium 60 to 90 minutes before sleep if we're talking about glycinate and take it in the morning if we're talking about malate. Doses at 200 to 400
[06:26] appropriate dose with these three forms sleep purposes, you can also stack magnesium with glycine and melatonin. During the day, you can stack it with vitamin D and vitamin K2. I think
[06:39] supplements out there, especially the three magnesium types that I talked about. Check out my video where I rank 100 supplements from worst to best next.