#282 - AMA #54: Magnesium: risks of deficiency, how to correct it, supplement options, potential cognitive and sleep benefits, and more

The Peter Attia Drive

11-12-2023 • 20 mins

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In this “Ask Me Anything” (AMA) episode, Peter tackles essential questions about magnesium, beginning with the important roles it plays in the body and why maintaining proper levels is crucial. Peter discusses the harms of magnesium deficiency, how to determine if you're deficient, potential causes of deficiency, and how diet and supplementation can be used to increase magnesium levels. Peter unravels the confusion surrounding magnesium supplementation, discussing the optimal forms and recommended daily intake while addressing concerns about excess consumption. He also explores the potential cognitive and sleep benefits associated with magnesium supplementation. Finally, Peter concludes with a look into his recent experimentation with new exercises to serve as benchmarks to assess his progress and fitness levels as he navigates the aging process.

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We discuss:

  • The important roles of magnesium in the body [2:45];
  • How to determine if you might be deficient in magnesium [10:15];
  • Addressing migraines related to low magnesium [14:45];
  • The prevalence of magnesium deficiency [16:30];
  • Various conditions and drugs that can negatively impact magnesium levels [21:30];
  • Magnesium-rich foods and factors that impact absorption of magnesium [24:30];
  • Daily targets for magnesium supplementation and whether it’s possible to take too much [30:15];
  • The different forms of supplemental magnesium [34:00];
  • How absorption of magnesium from food compares to absorption from supplements [36:15];
  • Choosing the right magnesium supplements for optimal absorption [37:15];
  • The unique ability of magnesium L-threonate to increase brain magnesium concentration [40:15];
  • Potential cognitive benefits of magnesium [43:00];
  • Potential sleep benefits of magnesium [48:45];
  • Takeaways on magnesium and a look into Peter’s personal protocol [53:15];
  • Peter’s new benchmarks related to exercise and age [58:30]; and
  • The potential impact of hearing loss on brain health and neurodegeneration [2:04:30]; and
  • More.

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