Best Magnesium Supplement: Glycinate, Citrate, Malate and L-Threonate Explained

00:00:00: Magnesium is one of the few supplements sold under the same name in ten pharmacologically completely different compounds.

00:00:07: It's like putting paracetamol, ibuprofen and aspirin into a box labelled painkillers wondering why one helps with headache while another doesn't.

00:00:16: Today on The Beyond Lifespan Podcast Max & I are talking about which form fits what purpose.

00:00:33: Yeah, good question Mario.

00:00:36: Let me think I'm actually currently only taking two forms and For me the big thing is always trying to like manage stress with magnesium supplements.

00:00:48: It's less about doing something muscular And they're actually always take l-thrinate and biscclucinate.

00:00:54: now and i would say Just for value of money definitely definetely biscclicinate very clearly yeah

00:01:01: Makes sense.

00:01:02: A lot of people ask themselves this question.

00:01:04: Which form of magnesium is right for them?

00:01:06: There are so many complexes with different compositions, there are also so many single products combination products double triple-products and that's why we thought We talk a bit about what each form does What Each Form Is Good For And Also Generally A Bit About Magnesium What You Have To Look Out For When Complexes Make Sense Magnesium itself, I think the first big misunderstanding starts with a fact that on many products.

00:01:40: The back simply says magnesium l three and eight or magnesium lactate magnesium citrate With a milligram amount next to it And it's not always broken down.

00:01:51: how much elemental magnesium So how much of the actual trace element?

00:01:56: Or mineral is actually contained in there?

00:01:59: because In the end, it's not that crucial.

00:02:02: I mean its all magnesium.

00:02:04: but much more crucial thing with magnesium is which molecule or partner it practically bound to.

00:02:10: That can be threonic acid It can be Glycine and lactate And so on and so forth.

00:02:17: Precisely these compounds are binding partners that then produce effects themselves and also determine a lot of bioavailability that magnesium generally has.

00:02:30: Now we actually have quite a bit of it in our bodies, right?

00:02:33: If you look at magnesium itself.

00:02:35: Yeah!

00:02:35: We've got quite a lot of magnesium in our body.

00:02:39: In total that's about twenty five grams.

00:02:41: maybe be more for your and me because were slightly above average height but somewhere around there most is the bones which I would venture to say is somewhat expected simply because many minerals are naturally bound in the bone.

00:02:56: That's about sixty percent.

00:02:57: and then the rest upto thirty percent isn't muscles, there actually only a very small amount floating around on bloodstream.

00:03:06: but we see of course that already shows bit over connection to the muscle.

00:03:10: what functionally used maybe other places and as a co-factor, is there not that much anymore?

00:03:19: And what has actually exchanged.

00:03:20: So you already notice it's not that crazy although of course I have to correct myself.

00:03:25: in the muscles It also uses a co factor for various reactions.

00:03:29: but i mean What's floating around on the blood now ?

00:03:32: What might be available for the nerves ?

00:03:34: What may penetrate into your brain where would like?

00:03:37: if we want tackle the issue of stress That isn't really so much.

00:03:43: You've also kind of anticipated it.

00:03:45: there is so little in the blood serum, but.

00:03:49: There's a bit more and the blood cells that already kind of anticipates.

00:03:53: if you want to measure magnesium should ideally do it in whole blood not in serum similar to zinc and selenium where we had an episode on selenia when he talked about how if you go to the doctor and say, I'd like my selenium checked.

00:04:10: Then it's usually automatically done in serum And that is not very useful because its prone to fluctuations.

00:04:18: It actually says little about whether your really well supplied with magnesium or not.

00:04:23: We've already anticipated that.

00:04:26: we'll get back later.

00:04:28: You said we have around twenty five grams exactly.

00:04:30: give-or take a bit more.

00:04:33: The daily requirement is set by many sources, I'd say at around three hundred milligrams compared to the total amount.

00:04:43: That's actually not that little right?

00:04:46: So three hundred kilograms uh...that's about one seventy-fifth if you will.

00:04:52: If you were to make it three hundred thirty-three You have to consume that daily which means some of this is also excreted through urine And that's why you have to replace some of it so all processes in the body can function normally again.

00:05:06: Otherwise, what does actually play a role?

00:05:08: That is six hundred different enzymatic reactions and becomes much clearer when we talk about all areas.

00:05:13: What doesn't work well if there isn't enough magnesium?

00:05:16: For one thing, energy!

00:05:17: Magnesium is very important for this whole ATP metabolism... ...for the energy cycle on the body or process glycolysis And for the citric acid cycle that takes place in the mitochondria and If magnesium is lacking then all of that can't run as well anymore.

00:05:37: In the nervous system, it's a bit similar.

00:05:39: on one hand The nervous system naturally needs a lot of energy especially the brain right?

00:05:44: Yeah It's the most metabolically active organ you could say or the most energy hungry relative to its weight because a normal brain if I remember correctly weighs about one thousand five hundred grams but needs But needs twenty percent of the entire energy requirement.

00:06:00: Of the body.

00:06:00: so for seventy or eighty kilogram person that's already very impressive if you will, and there on one hand it helps with energy provision in other hand also does something because has a charge.

00:06:12: what can also bind to these iron channels which have two do with transmission speed off the nerve cells are electrical signals across the nerves cells and also plays an important role.

00:06:25: relaxation Right with stress.

00:06:27: It's a classic stress mineral, right?

00:06:29: Especially when you have a lot of stress A lot...a lot of magnesium is also simply used up.

00:06:33: That's why You have to keep it in mind.

00:06:35: Muscles.

00:06:36: everyone knows the cramp issue.

00:06:38: What is nonsense though To maybe mention right here There are these sachets Or these sticks that you can take When I'm on the tennis court and i get a cramp After after couple hours Of match or some Maybe even after fifty minutes.

00:06:54: And then there are these magnesium sticks.

00:06:56: That is unfortunately actually nonsense because it doesn't work, It's not absorbed that quickly and it does end up in the muscles that quickly where its needed.

00:07:07: I'll say more sensible options.

00:07:09: You can drink pickle juice for example.

00:07:13: Its not about the pickle juice per se but its simply about this stimulus of the acid on the mouth or mucus membrane which has such a the effect that muscles are then supposed to relax again.

00:07:28: The only thing you could perhaps still fairly say about the cramp issue, why it might help a little bit just very subtly is simply if you consume more minerals than naturally goes into blood first right?

00:07:38: That in turn increases the osmotic pressure which means more fluid is pumped into the blood vessels.

00:07:44: First of all to certain extent It can be this improves blood circulation and thus the cram gets better but takes few minutes

00:07:53: Exactly, so it doesn't just take a few minutes but also much longer.

00:07:55: That's why I does make sense.

00:07:56: if you're in the middle of a match then You can take magnesium A stick like that.

00:08:01: Then it might do something for you In the second half of the match or after certain time?

00:08:05: That does makes sense.

00:08:07: But if someone says wow i took these magnesium sticks now my cramp is totally gone It wasn't the magnesium.

00:08:13: let's put it that way yeah

00:08:14: well because at least not directly.

00:08:16: Yeah maybe even better you drink salt water

00:08:18: Exactly.

00:08:19: So yeah, exactly something like that.

00:08:21: or just as I said pickle juice.

00:08:22: We've seen that at big tennis tournaments too.

00:08:24: quite funny at the Australian Open which was in January?

00:08:27: i think Carlos Alcaraz also drank pickle juice when he had a cramp and then it got better.

00:08:31: so there must be some to it.

00:08:33: otherwise.

00:08:34: Yeah It's naturally important for the bones.

00:08:35: on one hand its not a classic building mineral because As we already set twenty five grams That's not enough For it To really Be A Building Block of The Bones But Its More About The Regulation Of Bone Formation And Breakdown.

00:08:48: That's why it is very important.

00:08:51: When you think about where magnesium is needed, It also becomes clear what happens when you have too little magnesium.

00:08:58: and those are some very early symptoms.

00:09:02: we don't even need to go Too deep into it.

00:09:04: I think what most people know anyway,

00:09:06: It makes sense pretty quickly right.

00:09:08: so i mean if you have less energy then You get tired and you feel somehow weak exhausted.

00:09:15: What can also be the case?

00:09:16: If The nervous system doesn't Have enough because of that is That you Feel a bit restless simply stressed irritable.

00:09:21: You sleep worse you just have A harder time winding down Right.

00:09:25: So it make sense somewhere.

00:09:27: We Also wrote Down eyelid twitching.

00:09:29: there of course is always the question right.

00:09:31: that can also simply come from lack of sleep itself.

00:09:34: it's a very very so many.

00:09:35: many of these symptoms are just like yeah they could be due to magnesium but could also be one hundred other things.

00:09:40: That all and thats problem you naturally have with magnesium simply because it plays role virtually everywhere, in the end don't really has such clear symptom field but its actually super differentiated and can be all sorts of thing

00:09:53: specific.

00:09:54: i think what u can remember much more.

00:09:56: okay.

00:09:57: if I had an ultra severe deficiency Sure, then the stimulus transmission in the cells will somehow no longer work.

00:10:04: That means you might actually even have feelings of numbness.

00:10:08: You'll feel a tingling But that's also ultra rare right so that you really have a magnesium deficiency A real one but there is too little.

00:10:16: That won't happen to your everyday life with half way normal diet caught in between and then don't feel ideal.

00:10:31: And where is magnesium?

00:10:33: Maybe, maybe just to wrap that up a bit.

00:10:35: Magnesium has also used up more at different points right and sports as clearly one of them which we discovered.

00:10:41: if you sweat heavily than you don't just lose salt but also other minerals and magnesium was One Of Them.

00:10:46: If You're Just Lying In Bed At Night Sleeping And Sweating You'll Also Lose Minerals First.

00:10:50: That's Why So Many People Now Put An Electrolyte Mix In The Morning so They Wake Up A Bit And Immediately Get Blood Into The Vessels.

00:10:56: But Yeah!

00:10:58: It's quite self-explanatory.

00:11:00: or if you drink alcohol.

00:11:01: You excrete an incredible amount.

00:11:04: Many have probably heard that you have to go to the bathroom more often when you drink Alcohol, or sugary drinks in general.

00:11:09: then you'll also Have a bit less magnesium afterwards than before right.

00:11:13: so specific I mean of course If you drink A lot of beer Then it's Also just a sheer large Amount Of water Or liquid that you're just taking in, but alcohol also has a diuretic effect so it flushes out water.

00:11:30: Otherwise with medications there would be I'd say super many specific ones to mention.

00:11:35: the most common are definitely proton pump inhibitors or acid blockers.

00:11:42: when you have too much stomach acid those are bad for magnesium absorption and otherwise like i said has a diuretic effect.

00:11:51: That means if you take medications that are water reducing so people with heart problems, with heart failure then it's also the case that you excrete more magnesium and then you have to correct that again of course be it through diet or through supplements.

00:12:06: just keep that in mind... Maybe

00:12:08: maybe to add to that in general?

00:12:10: Of course the body is master at somehow preventing from getting a deficiency right.

00:12:14: That means it will be different depending on how much magnesium you take in, and also excrete.

00:12:21: It can of course mean that if taken super little magnesium even with all these things we just mentioned you also excreted super little or don't excrete more for example during sports but not necessarily good right?

00:12:33: To make this clear again before getting into such a deficiency is really crazy threshold.

00:12:38: so the body does everything to somehow keep this magnesium.

00:12:42: And yeah, exactly.

00:12:44: That's why you should just... Yeah deficiency is rather rare but it's about the fact that you actually want to be optimal right?

00:12:51: Yeah I mean basically like with calcium there's also a very narrow corridor in which calcium should be present in the blood.

00:12:59: so the optimal range of calcium is very narrow and the body does everything to maintain this calcium level even if it dissolves your last bone.

00:13:07: But the calcium level, it has to remain constant.

00:13:10: If the rest of the regulation is still working then bone is just used and broken down.

00:13:16: A large part of magnesium is also contained in the bone.

00:13:19: That means if you have a very poor magnesium supply Then that will be tapped into as reserve.

00:13:26: Maybe at this point for measuring We already said before we get into this whole forms part serum Is often done is not that meaningful because such a small part of magnesium occurs there.

00:13:41: And the alternative would be whole blood, but whole blood is definitely better I would say than magnesium.

00:13:49: then acerum measurement.

00:13:52: Of course it's not one hundred percent perfect either Because of course smaller amount of magnesium also occurs in the cells themselves But its definetly bit closer especially when It's not about classic deficiency But rather about a poor supply of magnesium, then you can measure that bit more sensitively in whole blood.

00:14:11: There's also an excretion test via urine.

00:14:15: You could do a magnesium loading test as I found out my research but is not standard at all and wouldn't do it for magnesium.

00:14:27: you get the idea to do a magnesium loading test, You would probably just start with supplementation and see how that problem if one develops at all.

00:14:37: The exciting thing about this test is of course That actually gets much closer too real So to a suboptimal supply.

00:14:43: Just so we can briefly explain How it works.

00:14:46: De facto the excretion Of your Magnesium Is measured in the urine.

00:14:50: You easily measure that With sticks.

00:14:52: Almost everyone has done And then also seen that it says magnesium on it and other things.

00:14:58: What you do, is that actually shovels magnesium the whole time right?

00:15:02: You take magnesium somehow all of a sudden and that's absorbed by your body.

00:15:07: The question now is how much after taking magnesium do you excrete again afterwards?

00:15:13: If this excretion test shows you hardly excrete any magnesium even though you've taken so much magnesium likely some kind of deficiency or undersupply.

00:15:23: But if you translate that into normal excretion, then you probably have a very good magnesium supply anyway because the body notices okay yeah I don't need this excess this extra magnesium i don't needed at all...I can just shoot it out and not think ok i have to somehow take everything i can get right?

00:15:38: And-and thats why that's actually the ideal test!

00:15:40: It would be um let's just say The Gold Standard If You Really Want To Find Out If You Have A Suboptimal Supply but in everyday life Just Like You Say It's actually very

00:15:49: tedious, not practical.

00:15:51: Not practical it's tedious.

00:15:52: I think there are practically no doctors who offer it and theoretically you can just tell yourself okay?

00:15:59: Actually yeah then i'll take magnesium.

00:16:01: its'nt that expensive anyway And then i will make sure ok that im definitely getting enough every day.

00:16:08: Yeah not ending up causing unnecessary harm by having too little.

00:16:12: That makes sense with the forms right.

00:16:16: what would u say Intuitively is the most common form of magnesium.

00:16:22: Yeah, that's a good question.

00:16:24: I think probably The most common one currently sold Is either citrate or oxide?

00:16:32: Probably even Oxide

00:16:34: i would also guess oxide.

00:16:36: and then maybe another Question which One do you Think is the Most popular among like the most well-known?

00:16:42: not what is sold the most but What does the most Well known

00:16:46: the most well-known than?

00:16:46: probably even citrate I'd say.

00:16:48: Okay, i would have said bisglycinate but interesting

00:16:50: yeah in our bubble...in our bubble!

00:16:52: But if you look broadly then uh..I think citrate is just because of the muscles?

00:16:57: Yeah we'd probably have to verify that.

00:16:59: That's definitely an exciting question.

00:17:07: And in very, many of these pharmacy products and those sticks that have flavor.

00:17:12: Those sticks I mentioned earlier that you can put it a sports bottle there's usually only oxide in their and then some kind of flavoring or something right?

00:17:20: They're usually so cloyingly sweet that you couldn't even get them down.

00:17:23: they are better than worse ones.

00:17:25: but yeah That's uh... Something is very frequently distributed.

00:17:30: You also find this a lot in drugstore packaging.

00:17:34: In any case, anyone who is listening or watching right now.

00:17:37: Just take your magnesium supplement.

00:17:38: look at the back and see what's in it.

00:17:41: Oxide is not bad per se.

00:17:44: It's just Not as well tolerated if you take too much of it.

00:17:48: But we'll get to that later.

00:17:50: Let's stick with the form That I thought was The most popular Magnesium bisglycinate?

00:17:56: That's basically nothing more than having magnesium molecules And bound to glycine molecules.

00:18:04: That's where this bis practically comes from, and the nice thing about it is that glycene itself is actually already a molecule that has a few effects in the body especially when it comes to this topic of sleep or stress relaxation calming down.

00:18:20: its also an inhibitory amino acid basically an inhibitor neurotransmitter which ensures that the brain can relax a bit better, that the nerve conduction doesn't work as fast anymore and so on.

00:18:34: The good thing about bisglycinate is first of all it's not as crazy expensive As for example magnesium l three on eight right which we'll talk about in a moment.

00:18:43: It's cheaper...it also crosses into the brain So it manages to cross this blood-brain barrier And actually transport magnesium INTO THE BRAIN.

00:18:51: That why its very exciting In this area of sleep stress nervous system you could say And coupled with glycine, it basically supports this effect that you hope to get from.

00:19:01: Yeah what's

00:19:02: actually really interesting there?

00:19:03: I did a bit more detailed research yesterday and the whole world doesn't agree on whether bisglycinates or magnesium.

00:19:08: bisglysinate really crosses the blood-brain barrier.

00:19:12: they say yes!

00:19:13: That can partly be the case but its not certain

00:19:16: like the magnesium stays behind.

00:19:17: but the

00:19:19: Glycine is in any case exactly.

00:19:20: But it isn't entirely clear right now.

00:19:22: so I found that really interesting because i actually always thought that too, but it's not as clear cut with threonate.

00:19:30: With threonates they know pretty for sure and with bisglycinates its not quite as clear.

00:19:35: But exactly you have these positive effects that the glycine itself naturally brings with it.

00:19:39: And there is often a bit of glycines in such preparations Because we have relatively small magnesium content only about fifteen percent That means the rest.

00:19:48: so if take one hundred fifty milligrams of magnesium elemental then the remaining eight hundred fifty of the one thousand, so to speak are glycine.

00:19:58: And that's actually a pretty solid dose right?

00:19:59: That means you already reach relatively respectable level where Glycine can definitely have an effect and make it difference.

00:20:08: So yeah makes total sense!

00:20:21: But that is not and I hear this so often.

00:20:23: And at every event in every conference you go to, You always have to correct us.

00:20:27: That doesn't mean there are one thousand milligrams of magnesium in their right because then people say yeah but i take one thousand five hundred milligrams Of magnesium a day right?

00:20:37: Are you sure that you're taking one thousand five hundred milligrams of elemental magnesium?

00:20:41: I would definitely not be able to handle.

00:20:43: That, i mean... ...I would get all kinds of gastrointestinal issues even with magnesium bisglycinate and thats actually considered the gentlest or most gut friendly form like compared.. ..to all the others we are talking about today.

00:20:54: but as you already said The proportion of magnesium in this compound is about fourteen fifteen percent!

00:20:59: That means if you take one thousand milligrams You only have one hundred fifty milligrams of Elemental Magnesium.

00:21:05: If it's a good supplement then that is also broken down.

00:21:08: So the elemental magnesium, that should always be broken down on the label so you can use it as a guide because you don't know that right?

00:21:15: You know if you deal with this topic very closely maybe you have these percentages roughly in mind but not something common knowledge.

00:21:25: I would say

00:21:26: exactly yeah.

00:21:28: and today we're talking about other forms.

00:21:36: Just keep in mind when we talk about this goal of three hundred milligrams daily or Three hundred fifty or two hundred ninety depending on the guidelines are all different.

00:21:44: then We always mean elemental magnesium and everything else.

00:21:48: is this this binding partner of magnesium?

00:21:51: And there are very,very Very large molecules.

00:21:54: That is for example Magnesium l-threeonate that has even less elemental magnesium content and That Is also The reason why if so?

00:22:03: If you want three hundred Milligrams Of Elemental Magnesia Then with magnesium l three and eight, you probably have to take like seven capsules right?

00:22:11: With me

00:22:12: that's already like four thousand milligrams.

00:22:14: Yeah exactly You can calculate it yourself.

00:22:15: write seven percent of four thousand is two hundred eighty milligrams Of magnesium and with magnesium oxide That has a share off sixty percent elemental magnesium.

00:22:25: As you get to the target relatively quickly, that's like five hundred milligrams and that easily fits into such a small capsule.

00:22:31: So maybe just pay little attention to that?

00:22:33: Yeah Maybe

00:22:33: add it.

00:22:34: also interesting what do see on some labels?

00:22:36: sometimes only that is declared which honestly isn't even that smart because You don't get that much out of It.

00:22:41: but What Some Do Is They Put bisglycinate And Oxide in There for example right then they write The Resulting Total Elemental Magnesium Amount.

00:22:50: Right If You've Been Paying Attention.

00:22:52: Okay extremely little oxide to get a high elemental amount, because it's sixty percent magnesium.

00:23:00: But you need a lot of bisglycinate and then its often done so that in the end maybe only ten per cent of this elemental magnesium actually comes from the bisg glycinate.

00:23:10: And thats also good trick used for many multi supplements Because you can hide quite well there right?

00:23:15: That both are in there but de facto most is actually oxide.

00:23:20: Yeah, exactly.

00:23:21: That's how you get misled right.

00:23:22: that's not really a trick but actually it's a deception of the consumer because You I mean It's not even broken down so many milligrams Of magnesium oxide and so on So many milligrams of magnesium bisglycinate.

00:23:34: Sometimes it just says elemental magnesium three hundred milligrams ingredients magnesium oxide magnesium bis glycinate Right And then as a consumer, you can't even verify how much of which magnesium is actually in there.

00:23:48: Right?

00:23:48: To get to the same amount it's not that hard because that means there are four times as much magnesium bisglycinate in there to get to this same elemental amount in relation to oxide.

00:24:00: Exactly!

00:24:01: Sometimes maybe not enough space on capsule but... But yeah, of course it's not quite as clear right?

00:24:06: You have to be honest about

00:24:07: that.

00:24:07: I mean there is nothing wrong with doing in this way but you have to declare it should just be traceable and transparent.

00:24:12: because if i want To focus specifically on the stress sleep relaxation area then more likely buy supplement If know a lot of bisglycinate rather than if consists of ninety percent oxide.

00:24:27: for example magnesium bisglycinate and magnesium glycinate are sometimes used synonymously.

00:24:35: Exactly!

00:24:36: Yeah, it's not even completely synonymous because glycinated actually only has one glycine right?

00:24:40: So that is the difference I think in...I mean i feel like ive never seen glycined in Germany..i don't know Me

00:24:46: neither!!

00:24:46: People talk about GLYCINATE but then its bis-glycinate

00:24:50: In the

00:24:50: U.S.,

00:24:51: It s actually not uncommon apparently.

00:24:53: Magnesium Glycinates still sold a lot there.

00:24:56: Here idon tink have ever see it Not consciously anyway.

00:24:59: So in any case, to maybe close the bisglycinate chapter I think it's a very good all-round form because it has such high tolerability.

00:25:07: As said earlier its actually widely known as most tolerable magnesium especially when it comes to digestion.

00:25:13: Because with these inorganic forms like oxide for example that is always big blocker.

00:25:19: You can't take enough oxides to get a good absorption.

00:25:26: one part of how much molecule is magnesium And the other part is how high is the bioavailability?

00:25:33: We haven't really gone into that yet.

00:25:34: It's super low with oxide and relatively good with bisglycinate.

00:25:39: Exactly, tendentially for sure.

00:25:41: They say that with these organic forms it's tendentially better.

00:25:45: How high the bio availability actually is.

00:25:47: always a bit of a mixed bag right.

00:25:50: So in the end this also general thing you have to look okay I want to get as much magnesium Theoretically, you can do all of that with oxide and you'll probably also have positive effects on the brain.

00:26:02: You will positively somehow it would still get into your body but you just won't tolerate well because you need so much.

00:26:10: It has lower bioavailability which means you tend to need more elemental.

00:26:15: With oxide is a problem right?

00:26:18: Just how could imagine why these digestive problems occur?

00:26:22: Oxide goes in the gut then you try to absorb it But because it has such a low bioavailability, in some sources.

00:26:30: It's even stated to be In the very low single digit percentage range somewhere around two or three percent and The rest?

00:26:37: It stays in the gut if can't be absorbed And then it gets excreted again.

00:26:41: but now this is a mineral that naturally also binds water and That's why magnesium Is also sometimes given when you have constipation Because it simply has a laxative effect.

00:26:51: right.

00:26:52: that means it draws A lot of water either what's already in or it just draws the water back out and then starts, right?

00:27:00: Then it slips through.

00:27:02: That's why that leads to diarrhea.

00:27:06: Second super exciting form now has been approved for a year-and-a-half in EU.

00:27:11: In US its already been sixteen years so we took some time there.

00:27:14: Magnesium L-Threonate, so magnesium bound to threonic acid.

00:27:20: Exactly, threonic acid is I think actually a derivative of vitamin C if i'm not mistaken Actually pretty cool.

00:27:26: It's definitely the only one that has really hundred percent confirmed to reach the brain And also really gets there directly and can cross the blood-brain barrier.

00:27:34: so in that sense Of course it's actually I'd say The most targeted form.

00:27:39: If you want to get to the central nervous system?

00:27:48: uh, have difficulty thinking clearly when you have um stress issues and so on.

00:27:55: So there it's definitely probably at least the most targeted form.

00:27:59: in the end whether that makes a big difference is hard to say because You still have to say That magnesium l three on eight Is still relatively poorly researched?

00:28:08: Um Because it's still relatively new on the market And especially in Europe.

00:28:12: I think It's only been.

00:28:13: how long has it been now?

00:28:14: a year and a half two years A year-and-a-half was exactly.

00:28:16: it

00:28:16: was twenty four

00:28:17: pretty much exactly a year and half then approved.

00:28:19: That means it's really still a bit of new kid on the block, an accordingly incredibly expensive because there is only one company or manufacturer in Europe that has even allowed to distribute which in turn distributes into various subcontractors and brands.

00:28:37: They naturally have crazy market power and more than twice as expensive as bisglycinate.

00:28:42: just put them into perspective.

00:28:44: It's pretty crazy and bisglycinate is already one of the more expensive forms in quotes, so that's all ready.

00:28:49: Already crazy And you just have to weigh it up for yourself right?

00:28:51: So um In The end Both are forms That Are definitely exciting For issues like stress Um and so on especially for sleep.

00:29:01: But threonate Is Just Crazy More Expensive Maybe More Targeted but I think You Have To Find Out For Yourself.

00:29:07: Okay Do i even notice a difference?

00:29:08: Because If You Don't Notice Why Should You Spend More Than Twice As Much On The Product?

00:29:12: Right?

00:29:12: Yeah, maybe one more special feature.

00:29:14: It was developed at MIT.

00:29:16: that means it's actually a public university in the US right?

00:29:19: Massachusetts Institute of Technology.

00:29:21: so there wasn't a private company behind it at first but it was actually a spin-off from the University which originally researched this raw material with the background these threonic acid direct substances.

00:29:35: So the threonics acid or L threeonate can be directly absorbed And that's why they originally tested it with magnesium and realized, oh the magnesium is coming along into the neuron.

00:29:47: There they actually found a super cool new raw material.

00:29:51: as I said in US its been around since twenty ten so sixteen years.

00:29:56: In Europe approval process took correspondingly long from other substances Exactly!

00:30:04: In any case also very suitable for stress sleep relaxation anything.

00:30:10: Then the second area is probably at least as popular, is energy.

00:30:15: Muscles, energy performance during the day.

00:30:18: so now away from this cognitive component but especially related to mitochondria and energy production, energy transport

00:30:26: etc.,

00:30:27: there's magnesium malate.

00:30:32: Malate is already part of the citric acid cycle anyway.

00:30:37: you have say that too.

00:30:39: That's why, so I think the logic with many of these magnesium forms is simply we take a molecule that is already very important anyway for the energy metabolism or for the metabolism that you're particularly targeting and then we bind magnesium to it.

00:30:52: And then we see what effect that has right?

00:30:54: So similar to how it was with threonate with the neurons It was with malate than also with the citric acid cycle Or with the energy metabolism as well.

00:31:04: there too I'll say theoretical background, super logical that you say it's then simply taken along and additionally also improves the magnesium supply anyway at these important places in the mitochondrion.

00:31:17: In the citric acid cycle however its actually not that enormously well researched.

00:31:24: Yeah!

00:31:24: It is okay right?

00:31:26: As i said ,it has a certain activating effect which is also positive at first.

00:31:35: But what's of course not positive, if you say I'm taking this in high doses and the evening Malate.

00:31:40: it just isn't such a good molecule for that right?

00:31:42: You should rather avoid taking it in high dosage than even low dose as i wouldn't worry about either.

00:31:48: but high-doses yeah.

00:31:49: so If u take...i don' know In end between half gram or whole gram of magnesium malate.

00:31:55: That probably won't be so good for sleep exactly.

00:31:59: And they always say, so generally with dietary supplements there are activating things.

00:32:03: You should always take them in the morning and calming Things you should always Take them in The evening.

00:32:08: if you were to divide it up like that Malate would definitely be a form for For the Morning.

00:32:12: where else do you know That from?

00:32:13: From Citrulline malate.

00:32:15: their citrullin is bound To malate and that Is also something that you wouldn't take before going to bed.

00:32:21: Exactly It's also more of a pre-workout, right?

00:32:23: Or just in the morning.

00:32:25: Before workouts it is very popular to take it and the citrulline helps there... ...and on the other hand of course the malate does too!

00:32:34: Then… There was something in combination with towering.

00:32:38: Exactly

00:32:39: now we are basically moving into an area where magnesium works together.. ..with cardiovascular system, blood pressure or stress system.

00:32:46: this way That's when magnesium torrid gets really exciting.

00:32:51: Many people have heard of tarine, and it's actually true here.

00:32:54: Magnesium is simply bound to tarine And accordingly you also get the classic somewhat dampening some what relaxing effects of Tarine Which I've already been discovered in connection with a cardiovascular system Also?

00:33:05: The positive effects on the heart.

00:33:07: on there own the heart itself right and Their magnesium torridors definitely very popular.

00:33:15: It only really came up aggressively in the last three or four years, but it was definitely sold before that too.

00:33:19: But that's when the marketing really took off.

00:33:22: and The cool thing is of course because this is also a very low-dose magnesium.

00:33:26: you only have like ten fifteen percent maximum I think even a bit less i'm not entirely sure anymore Magnesium in the magnesium tar rate And that's why you actually get a solid amount of taurine with it.

00:33:39: that means you can actually do something with it.

00:33:41: And theoretically, if he get like roughly one hundred milligrams of elemental magnesium from your Magnesium Taurate You will end up Actually getting enough tarine per day to definitely Get a positive effect From It.

00:33:55: So actually very cool But more related To the Cardiovascular System and then also less just because its Magnesia but More Because The Tarine is Also in There?

00:34:08: We still owed you that earlier with magnesium Malate the elemental portion is actually even lower than with Magnesium L. Threonate, it's about seven eight percent.

00:34:19: with magnesium malate It's even a few percentage points less.

00:34:22: That's about six six and a half percent.

00:34:24: And with magnesium towering at its about nine percent.

00:34:27: so there's not a huge difference.

00:34:28: They're all just very very large molecules.

00:34:30: That's why you need a lot A LOT of the molecules to end up With a significant amount of Elemental magnesium?

00:34:36: It's very interesting because Tarim is also often misunderstood because it's in energy drinks, right?

00:34:42: And then you think yeah tarin that must definitely be something.

00:34:45: That somehow pushes You and Somehow somehow activates you.

00:34:51: and it's actually not Because It's much more of a modulator.

00:34:54: Yeah So that some yeah can Can Also Be extracted used to be most Of the Most of it Is now Luckily produced synthetically and you don't have to rely on questionable sources anymore.

00:35:08: spare meeting.

00:35:08: that was also originally found in semen And now we know that it also occurs in wheat germ soy, and so on and so forth.

00:35:15: But magnesium tarot is very interesting.

00:35:17: In that context

00:35:18: exactly

00:35:19: What also fits into this cardiovascular corner is magnesium orotate.

00:35:23: That's magnesium bound to erotic acid, as the name already suggests a bit exactly.

00:35:28: it's not approved in the European Union.

00:35:32: You're not allowed to use it in complexes either at least not currently.

00:35:35: I think that will come too.

00:35:37: There's a list from the European union Or rather from the european food safety authority where magnesium forms are listed?

00:35:48: Magnesium orotate is not on there.

00:35:49: That's probably the most well known when it comes to the cardiovascular system.

00:35:53: There have been several, several studies done on it also around heart failure Around the capacity so that The strength of the Heart muscle.

00:36:03: So they're pumping strength and they've actually achieved quite good results.

00:36:10: with magnesium Orotate.

00:36:12: Tolerability is actually good too Also a relatively large molecule.

00:36:16: Unfortunately I don't have the percentage handy right now, but otherwise yeah.

00:36:21: When it comes to cardiovascular when it comes heart muscle capacity is always related some extent to the heart muscle because if the heart pumps strongly and stroke volume high then whole body of course better supplied with blood supply.

00:36:36: magnesium so very interesting as i said unfortunately not allowed in dietary supplements.

00:36:44: I actually don't know how it is in the US either.

00:36:46: It's already used there?

00:36:48: Yeah, yeah no we looked into that very closely once.

00:36:51: We had actually already bought some but yeah its definitely not approved In The European Union.

00:36:58: i couldn't really explain why not because it has been available for a super long time.

00:37:01: The safety profile was quite good too!

00:37:03: The safety profiles great But think just came up Must have after that magical nineteen ninety seven.

00:37:10: So after that year nineteen ninety-seven when everything changed

00:37:13: Our birth year.

00:37:14: So of course everything changed, right?

00:37:15: Exactly!

00:37:16: Everything kind of changed there.

00:37:17: and they decided yeah... ...everything that comes after has to be looked at very closely And that was the case here too.

00:37:22: That it probably came after therefore falls under this novel food regulation and can't just be approved.

00:37:28: Yeah exactly..that's

00:37:31: a very complex regulatory topic Novel Food etc.

00:37:35: But we're on magnesium, so let's talk a bit more about digestion.

00:37:38: And I already said if you take A lot of oxide it can also have a lackative effect and that might be a side-effect for many but For some its actually the main effect.

00:37:47: Exactly yeah.

00:37:49: So The two forms That are interesting now or We even Have three Forms Already noted down that will Be Interesting Are mainly citrate Of course Which i mentioned at the beginning which is i think the most well known?

00:37:59: and then Magnesium Oxide and Magnesia Oxide.

00:38:03: We've Already Established.

00:38:05: Yeah, almost sixty percent or around sixty percent of magnesium oxide is actually magnesium.

00:38:10: That's why it super practical off course because you need very little product right to get too very high magnesium levels to get a lot of magnesium and that's why It's primarily in many of these complex products I think.

00:38:23: but of course per se Because its magnesium also has magnesium specific effects.

00:38:28: the only downside Is at least an organism?

00:38:32: Its been shown few times Very, very, very poorly.

00:38:37: And you already explained at the beginning if the magnesium stays behind then water more fluid enters the intestine because simply yeah that's this osmotic pressure and it can lead to diarrhea.

00:38:48: but now of course its ultra individual when diarrhea occurs.

00:38:51: That means If I just want save a tonne money Then you really go full throttle.

00:38:56: on magnesium oxide.

00:38:57: You'll probably have many positive magnesium effects But has little other positive effect except that it softens the stool.

00:39:06: For that, its really still to be considered functionally.

00:39:09: but the oxide doesn't bring anything where you say okay hey thats another main reason why I'm taking this right?

00:39:17: That means per se magnesium is the same But Its probably less bioavailable because its not carried along as well by other substances and then you have a disadvantage probably causes diarrhea.

00:39:29: So yeah, everyone has to kind of decide for themselves in small doses.

00:39:32: if it's in a product there is absolutely nothing against it but high dose and only oxide In most cases just not good idea.

00:39:40: Exactly with citrate It similar.

00:39:43: that can also But basically unlike Oxide actually have relatively good bioavailability.

00:39:49: so it can be absorbed well.

00:39:51: Also lot magnesium can absorb And its cheap.

00:39:55: But it can also, so if people have a sensitive stomach as a sensitive digestive system then that can also sometimes yeah.

00:40:03: Have side effects right?

00:40:04: So That can also not be so although its highly bioavailable It's still not as well tolerated.

00:40:10: thats where the organic forms differ A bit from The inorganic Forms.

00:40:14: Organic forms are usually just better tolerated.

00:40:16: Inorganic forms mostly Not As Tolerate at least in direct comparison.

00:40:22: but Yeah probably ranks a bit with magnesium bisglycinate as, is it good all-rounder right?

00:40:27: So magnesium bisglucinate especially when it comes to these cognitive topics.

00:40:30: Magnesium citrate I would say for most other topics that you can address with magnesium.

00:40:37: but as i said be a little careful with tolerability.

00:40:40: You can test everything and also titrate yourself up a bit As its called.

00:40:44: That means start low And then see do tolerate.

00:40:46: well Can you take a little more?

00:40:49: As I said, that is individually so different.

00:40:51: You can't give a blanket or general recommendation there.

00:40:55: If it's about the proportion of magnesium with citrate That's about sixteen percent.

00:41:02: So relatively similar actually to bisglycinate.

00:41:04: It's like fourteen-fifteen percent fifteen-sixteen percent here With magnesium citrate.

00:41:08: that is definitely very useful, like in terms of amount and then also a bit smaller.

00:41:14: That means you don't have to swallow so incredibly many capsules as it would be with magnesium L-trionate for example or magnesium malate exactly

00:41:24: totally.

00:41:25: And there's also magnesium sulfate which actually not really suitable for increasing magnesium levels

00:41:33: Totally.

00:41:33: Yeah, so at least not a oral intake.

00:41:36: that's not so ideal.

00:41:37: simply be with... That can actually in turn cause constipation which is quite interesting.

00:41:42: It actually became known mainly as the salt bath.

00:41:44: it was also used for that and yeah you do that powderly or actually interned caused constipations.

00:41:50: just quite interesting.

00:41:51: um it actually become known mainly As a salt bath.

00:41:54: its' also use fo-for that And uh yeah You do that partly Is also I think still common In many like many like salt bath resorts.

00:42:05: so that definitely exists, like spa towns.

00:42:08: That was what I was looking for exactly but in the end it is simply not something you take orally.

00:42:14: Yeah, also a bit paradoxical because you said it can cause constipation and that can be the case at the beginning.

00:42:20: But if you keep added longer than things really get going right?

00:42:22: So that's actually almost so

00:42:24: just poorly tolerated here.

00:42:26: And yeah It's also known as Epsom salts I think sometimes is just standard ingredient in those colon cleansers.

00:42:31: Right there are.

00:42:31: There Are A lot of Cleanses You Can Do That You Can Order Like

00:42:34: fasting and colon cleanser Exactly.

00:42:36: And magnesium sulfate Is Definitely Also An Example Yeah.

00:42:41: What else is there?

00:42:42: There's also magnesium chloride, there's also Magnesium lactate that they actually all have a pretty decent bioavailability.

00:42:51: They're just not as popular because these molecules their bound to don't really have a classic extra benefit themselves.

00:43:00: with bisglacinate its glycine With tarate it's Taurin with malate It's Malate and here it's just lactate and chloride.

00:43:07: That means um...they Don't Really Have Nice side benefits in the body that you can maybe also rely on, but if it's just about pure magnesium supply like as part of a complex It's super well suited for example simply because the tolerability is okay.

00:43:23: The solubility Is Okay?

00:43:24: The bioavailability is ok.

00:43:26: they Can actually be used Well As solid components Of the complex

00:43:31: yeah and They Also tend to have A slightly higher Magnesium content If I'm not mistaken And That's why it also makes sense To use them In these complexes Sometimes just so you can get a bit more into each capsule, right?

00:43:41: Because that's the big disadvantage of many of the organic forms like bisclucinate citrate and so on or especially malate.

00:43:49: That you get super little magnesium.

00:43:50: then capsules end up big above all a lot of capsules And they make total sense to add.

00:43:59: Then there are few new ones one we didn't even know ourselves Magnesium pitalate.

00:44:04: That is probably also very popular in this cognitive context.

00:44:09: It's actually much less known than magnesium or rotate, but it's on the union list of approved magnesium forms.

00:44:16: so that quite interesting.

00:44:18: But as I said i've never taken and seen any product And not really up on study situation either.

00:44:26: We need to look into more closely.

00:44:33: which can actually be a pretty big burden.

00:44:36: And incredibly widespread too, right?

00:44:38: Incredibly widespread

00:44:39: but the product is not widespread at all!

00:44:40: We looked online earlier and none of the relevant supplement brands in Europe or Germany carries it.

00:44:50: so I'm wondering what's going on there...I'd love to know What's The

00:44:54: Catch?!

00:44:55: But we'll definitely dive deeper into that another time.

00:44:58: It's definitely interesting.

00:44:59: if someone has migraine issues they could give But I can't really draw on any personal experience either.

00:45:06: Yeah,

00:45:07: those were probably the most common individual forms that could be discussed.

00:45:11: a lot of them are actually available as mono products.

00:45:14: sometimes there also complex product where they say you combine an l-three night and you combined abyssinate when it's about these cognitive effects or your focus more on on torade or rotate what is bought by cardiovascular topic That means makes total sense.

00:45:30: But now there are incredibly many magnesium complexes out there and some at a certain point it felt like one manufacturer wanted to keep doing the other on how many magnesium forms you can squeeze into a capsule or into, uh... into daily dose.

00:45:44: And then they're thirteen way and fourteen-way complexes.

00:45:47: in its own point ask yourself is more really better now?

00:45:51: Or not better?

00:45:53: answer that actually not easy because of the end question which magnesium form was used and how much of each magnesium form is actually contained.

00:46:04: And I'll say the reason behind every magnesium complex, we have many different forms... Each form has a different bioavailability and each form is to some extent absorbed via a different transporter in the gut let's say right?

00:46:21: That's why you have multiple forms of magnesium so that you target several of these transporters in parallel and then end up with a higher overall availability of the magnesium.

00:46:32: It's less about having the effects of a glycine or of a torene, or of malate... A complex at the end-of-the-day is always something for me that makes great contribution into an overall magnesium supply.

00:46:44: but if you have specific use case there are certainly more suitable products.

00:46:48: Yeah I think in this sense it also interesting when eating normally than you wouldn't just consume magnesium biscclucinate, right?

00:46:58: And I think that's also a reason why i believe multivitamins do have their place.

00:47:02: That simply such general products can give such a good basic supply.

00:47:05: but then theoretically on top you act a bit more targeted.

00:47:09: so in that sense it definitely makes sense.

00:47:12: whether it has to be ten forms...I don't know!

00:47:14: But it certainly make sense that you sort of choose something between four and seven just as a basic supply because There are also individual absorption differences, then there things you tolerate better.

00:47:30: Things you tolerate worse and so you have a bit of an all-rounder where You don't have anything in super high doses And you just take that?

00:47:38: At the same time you actually also have A small small multi Of different additives That occur with the magnesium So to speak As a salt like the glycinate In glycine Like the taurine and so on.

00:47:51: I think they definitely Have their place.

00:47:54: But of course, you sometimes do get that effect where there's ultra little off one magnesium and where I would also be a bit careful which also happens.

00:48:03: Sometimes is when like over fifty percent Of the magnesium Is actually Oxide right?

00:48:10: And then they're I'd Be Like okay Why Do i have A complex?

00:48:12: Then if The other Things i Have like ten milligrams of each and the rest is all oxide well then I can probably save myself the trouble and just buy an oxide myself.

00:48:21: And another one to go with it, right?

00:48:23: So um... Just pay a bit of attention to that.

00:48:25: so when you buy the complexes just double check okay how much Oxide is in there because It's ok that Oxide Is In There.

00:48:30: i don't want To talk it down at all and Oxide has its place and isn't bad or anything..it always gets bashed A bit unnecessarily sometimes but it also doesn't make sense for it to be almost only Oxide Because then the sense

00:48:42: of rip-off.

00:48:43: Then You're probably actually paying too Much Tendentially.

00:48:46: yeah with pure, I mean pure oxide.

00:48:48: You can see what's possible price wise when you look in the drug stores and buy those magnesium effervescent tablets and stuff how much you pay for pure oxide right?

00:48:58: When you say In relation to that again How am i paying now For a complex then That is probably too expensive if more than half of it consists only Of oxide.

00:49:09: You should always keep an eye on the back of how the distribution is in the complexes.

00:49:14: And then I think everyone can make a pretty good decision for themselves, and otherwise like i said if they have specific pain points there are definitely many suitable forms that might offer particularly good support to make it more targeted.

00:49:30: maybe about timing again.

00:49:32: We already said malate is more activating, so you should take it in the morning.

00:49:36: That actually also goes for citrate and probably also for chloride right?

00:49:41: You should take those more on the morning with others.

00:49:44: if its a bisglycinate or an l-thraionate Those are hoosing him for citrates and critical form.

00:49:50: about abacchal pleuroid, biscuit zyliot I mean magnetic waves make of thymol of the thyroid more overthrowing.

00:49:58: There is a bank magnet, it's actually in the tribe of Sigraus.

00:50:01: And probably against the dollars and finally you can't arrive at that magnetic diastore like that.

00:50:07: Then he also bestowed against Nick Asok from Cypher.

00:50:09: Now this hacker Xim.

00:50:11: if they take a title as a humoric for him then what I'm gonna hit with Sigrau supposedly for sit-to-mexing by incoming entire right?

00:50:17: Because the actual absolute best way to take magnesium was to take small pellet every hour.

00:50:22: Right?

00:50:23: so The more magnesium you take at once, the less the body can proportionally extract from it.

00:50:28: And if your theoretically only takes twenty milligrams or so every hour of elemental magnesium in whatever form then in the end more will arrive into the body.

00:50:35: but now that is completely impractical right?

00:50:37: You have smartphone and pocket than just another magnesium box where we pull out a pellet per hour.

00:50:44: some people cant even manage drinking regularly throughout their life.

00:50:52: It's nice to know, but unfortunately it's not feasible in practice at all.

00:50:56: If someone can implement it go for it

00:50:58: totally mm-hmm.

00:50:59: Yeah I think if you have a routine anyway where you take morning and night then You can just split up like that.

00:51:04: And i wouldn't drive myself crazy with the complex now as long As there is still a little bit of mullet In there.

00:51:10: But yeah, if you have a pure malate product of course then absolutely not.

00:51:17: I mean it definitely doesn't make much sense in the evening right?

00:51:20: I would advise against it.

00:51:21: let's put that way.

00:51:22: Yeah

00:51:23: What you can also look out for is If You're taking medication at The same time.

00:51:29: That's i mean.

00:51:30: magnesium Is so widespread and So common.

00:51:34: In most cases you don't even think about It At all.

00:51:37: but what quite A few people do take are thyroid hormones and you shouldn't take thyroid hormones at the same time as magnesium either.

00:51:45: So just keep a few hours distance there, so if you take your Euthyrox or L-thyroxine in the morning then don't swallow a magnesium complex at the Same Time.

00:51:54: You shouldn't do that.

00:51:55: There are a Few antibiotics too but That's not something you Take let say every day right?

00:52:00: But Thyroid Hormones Are indeed very widespread.

00:52:03: Keep that A bit In The back of Your mind.

00:52:05: And otherwise for People who have osteoporosis There are These bisphosphonates Actually great medications, but of course they also have some side effects and you shouldn't take magnesium with them either.

00:52:16: That so if you know someone there And that person also takes magnesium.

00:52:20: That's actually very common With older people because first of all osteoporosis is common in an older People.

00:52:25: this phosphonates are a very popular medications for that.

00:52:28: and on the other hand You also Have I Know So many seniors let's say who also Take a magnesium supplement for cramps, for constipation and so on.

00:52:42: So there are many reasons why you might take magnesium.

00:52:44: that's not rare with bisphosphonates though it is the case.

00:52:48: they're mostly no longer swallowed but in most cases their depot preparations inject every two to three weeks.

00:52:54: then of course don't have this joint intake with magnesium.

00:53:02: like I said thyroid should keep.

00:53:04: If you tolerate magnesium poorly, You can still try splitting it up.

00:53:09: So if that only works of course... ...if one capsule is a daily dose then It's not that easy but.. ..If the daily doses three capsules ,you can try taking them spread out over The day.

00:53:19: two and One or one in Two whatever.

00:53:22: That definitely helps with with tolerability.

00:53:24: if you otherwise think you don't tolerate Magnesium Whatever form so well that will Definitely solve the issue.

00:53:32: I'd say

00:53:33: Yes, that's how it is.

00:53:35: We've talked so much about magnesium.

00:53:37: now I don't really have anything left to add.

00:53:41: we've already debunked the thing about cramps right?

00:53:45: So... It helps with cramps but not acutely.

00:53:47: To put it accurately

00:53:48: Right Exactly!

00:53:49: Like i said in middle of a tennis match or at halftime In soccer then would definitely still do something for second half.

00:53:56: But its well.

00:53:58: Its like you take a magnesium stick and gone than wasnt the magnesium.

00:54:04: That just needs to be said again at this point.

00:54:05: There are there so many stories about that and it's one hundred percent nonsense.

00:54:12: Other than that, yeah do you have any nice?

00:54:16: Closing words on magnesium

00:54:20: Yeah So not really not really that much.

00:54:22: does

00:54:22: everyone need to measure it?

00:54:24: would you say

00:54:25: no measure I wouldn't.

00:54:26: i don't think i'd even bother.

00:54:27: i mean i've measured in whole blood before an all And honestly the information gain is extremely low.

00:54:34: I think if i had severe symptoms then maybe look at it for a patient or myself just as part of the overall picture you know.

00:54:42: but its not something where say okay, im going to get blood drawn tomorrow and doing magnesium.

00:54:46: That probably makes little sense.

00:54:50: Theoretically, you can do a like an excretion test yourself at home by just buying these strips right?

00:54:55: They are really freely available

00:54:57: but of course it's not that quantitative then because the color change is also very subjective exactly

00:55:02: so It's not ideal.

00:55:03: You could try.

00:55:04: I think in end everyone should somehow take extra magnesium nowadays And I'm not saying that because we also sometimes sell such products, but iIm saying That most people probably just don't get enough through their diet.

00:55:25: You just dont reach real saturation and therefore the body actually has to use a lot of energy To somehow keep it in right?

00:55:33: Then never always have enough!

00:55:35: Thats probably no problem at all in everyday life.

00:55:38: But when you have stressful phase where there is more going on Then it's then.

00:55:43: those are the moments where you're just not as resilient.

00:55:46: Maybe don't cope is well and maybe You really notice that used to be able to handle better, right?

00:55:51: And Those are.

00:55:53: That's why I definitely make sense to take it continuously To always somehow get into these three hundred to four hundred milligrams per day On the one hand through food, on the other hand through supplements.

00:56:05: And if you demonstrably get a lot from your diet it's also fine to only take about one hundred milligrams on top right?

00:56:10: But just make sure that you land somewhere in this range as an adult and uh... Just get enough!

00:56:16: That is all I want to share

00:56:18: Maybe regarding the testing part.

00:56:20: The nice thing with magnesium is also You can't easily poison yourself.

00:56:26: So there is a risk group.

00:56:27: If you have chronic kidney disease, I wouldn't just start eating half a gram or a gram of magnesium per day.

00:56:33: But otherwise if you don't tolerate it well... You'll notice in any way!

00:56:36: Then it will definitely be excruciated?

00:56:39: You usually get digestive issues then and that might be a sign for the form of magnesium doesn't suit you Or i'll try something else.

00:56:48: That's why its not like with selenium where Let's say want to be in a nice corridor, right?

00:56:55: There is an upper limit where it eventually becomes toxic.

00:56:59: That's not exactly the case with magnesium?

00:57:01: No It's actually much more stress-free.

00:57:03: Exactly if there are any questions from your side or wishes Or complaints then please just leave a comment or write an email To podcast at beyond life man dot de and also feel free to leave A review If you liked The podcast or forwarded to friends And family who Are currently taking Magnesium and would like to learn a bit More about Otherwise, thank you so much for listening.

00:57:23: Thank you very much for watching and we're already looking forward to next time!

00:57:29: Bye.