<p><a href="https://www.google.com/url?q=https://peterattiamd.com/ama54/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama54%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761815000&usg=AOvVaw1soUkkxKXKcAwYYCjuwSBe" rel="noopener noreferrer" target="_blank">View the Show Notes Page for This Episode</a></p> <p><a href="https://www.google.com/url?q=https://peterattiamd.com/subscribe/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama54%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761816000&usg=AOvVaw3J67ojy9wlVTwel9zXGtmf" rel="noopener noreferrer" target="_blank">Become a Member to Receive Exclusive Content</a></p> <p><a href="https://www.google.com/url?q=https://peterattiamd.com/newsletter/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama54%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761816000&usg=AOvVaw3WW9G1gKmtoJvEq0r9kEUJ" rel="noopener noreferrer" target="_blank">Sign Up to Receive Peter's Weekly Newsletter</a></p> <p>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.</p> <p>If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://www.google.com/url?q=https://peterattiamd.com/members/private-podcast-feed/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama54%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761816000&usg=AOvVaw0B2fCCkhbtK6qpIck5q_rV" rel="noopener noreferrer" target="_blank">private RSS feed </a>or our website at the <a href="https://www.google.com/url?q=http://peterattiamd.com/ama54/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama46%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761816000&usg=AOvVaw0yVqPzOM3NKV1c1evAO6Oh" rel="noopener noreferrer" target="_blank">AMA #54 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://www.google.com/url?q=https://peterattiamd.com/subscribe/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D231211-pod-ama54%26utm_content%3D231211-pod-ama54-podfeed&source=gmail-html&ust=1702070761816000&usg=AOvVaw3J67ojy9wlVTwel9zXGtmf" rel="noopener noreferrer" target="_blank">here</a>.</p> <p><strong>We discuss:</strong></p> <ul type="disc"> <li>The important roles of magnesium in the body [2:45];</li> <li>How to determine if you might be deficient in magnesium [10:15];</li> <li>Addressing migraines related to low magnesium [14:45];</li> <li>The prevalence of magnesium deficiency [16:30];</li> <li>Various conditions and drugs that can negatively impact magnesium levels [21:30];</li> <li>Magnesium-rich foods and factors that impact absorption of magnesium [24:30];</li> <li>Daily targets for magnesium supplementation and whether it's possible to take too much [30:15];</li> <li>The different forms of supplemental magnesium [34:00];</li> <li>How absorption of magnesium from food compares to absorption from supplements [36:15];</li> <li>Choosing the right magnesium supplements for optimal absorption [37:15];</li> <li>The unique ability of magnesium L-threonate to increase brain magnesium concentration [40:15];</li> <li>Potential cognitive benefits of magnesium [43:00];</li> <li>Potential sleep benefits of magnesium [48:45];</li> <li>Takeaways on magnesium and a look into Peter's personal protocol [53:15];</li> <li>Peter's new benchmarks related to exercise and age [58:30]; and</li> <li>The potential impact of hearing loss on brain health and neurodegeneration [2:04:30]; and</li> <li>More.</li> </ul> <p>Connect With Peter on <a href="https://www.google.com/url?q=https://twitter.com/PeterAttiaMD&source=gmail-html&ust=1702070761816000&usg=AOvVaw0HXuLjnQ1VQgYcT-jkEtU9" rel="noopener noreferrer" target="_blank">Twitter</a>, <a href="https://www.google.com/url?q=https://www.instagram.com/peterattiamd/&source=gmail-html&ust=1702070761816000&usg=AOvVaw1F0Sw_u6mDt85i4zK6XPGe" rel="noopener noreferrer" target="_blank">Instagram</a>, <a href="https://www.google.com/url?q=https://www.facebook.com/peterattiamd/&source=gmail-html&ust=1702070761816000&usg=AOvVaw2bJlYB5GDzH-3qJU8HeXNM" rel="noopener noreferrer" target="_blank">Facebook</a> and <a href="https://www.google.com/url?q=https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg&source=gmail-html&ust=1702070761816000&usg=AOvVaw2pBJsqCNb-mUbWkfmuLaQ_" rel="noopener noreferrer" target="_blank">YouTube</a></p>
Actionable Insights
1. Daily Magnesium Supplementation
Consider taking three or four different forms of magnesium every day, as the host Peter Attia does, indicating its importance for various bodily processes like bone health, nerve transmission, and glucose control.
2. Supplement for Deficiency Symptoms
If you experience symptoms such as low bone density, skipped heartbeats (pre-ventricular contractions), or cramps, consider supplementing with magnesium, as these can be signs of deficiency.
3. Assume Magnesium Deficiency
In individuals with normal kidney function, it is generally prudent to assume potential magnesium deficiency and proceed with supplementation, given the limitations of standard magnesium measurements and the low risk of overdoing it.
4. Enhance Insulin Sensitivity
To improve insulin sensitivity and fasting glucose, incorporate a magnesium-rich diet and consider supplementing with magnesium.
5. Reduce Migraine Frequency (Oral)
To potentially reduce the frequency and severity of migraine attacks, consider using oral magnesium treatments, though they are unlikely to provide acute relief.
6. Acute Migraine Relief (IV)
For acute migraine attacks, intravenous magnesium (2 to 4 grams) can provide significant short-term relief within 15 to 45 minutes and up to 24 hours post-administration.
7. Assess Magnesium Deficiency (Urine)
To get a more accurate sense of total body magnesium deficiency, consider a 24-hour urinary magnesium excretion test; lower levels in the urine suggest the kidneys are retaining magnesium due to deficiency.