Magnesium
Type
mineral
Dosage Summary
Optimal magnesium supplementation requires multiple forms for comprehensive bodily saturation. The general recommendation is 5-10 mg of elemental magnesium per pound of body weight daily, far exceeding standard RDAs. Supplementation HIGHLY advised.
Innate Stores
Forms
capsule, tablet, powder, liquid, topical
Magnesium is a cornerstone of health, involved in over 3,000 biochemical processes in the body. It is vital for energy production (Mg-ATP), inflammation regulation through calcium balance, mitochondrial function, detoxification, and maintaining proper nervous system balance.
Modern lifestyle factors like poor diet, artificial light exposure, and stress can significantly increase the body's magnesium "burn rate", leading to widespread deficiency.
Key Functions
- Energy production (Mg-ATP)
- Inflammation regulation
- Mitochondrial support
- Detoxification processes
- Nervous system balance
- Digestive enzyme production
Optimal magnesium supplementation requires multiple forms for comprehensive bodily saturation. The general recommendation is 5-10mg of elemental magnesium per pound of body weight daily, far exceeding standard RDAs. For a 150lb person, this means 750-1500mg of elemental magnesium.
| Form | Bioavailability | Best For |
|---|---|---|
| Magnesium Chloride | High | Master form, digestive support, can be used orally or topically |
| Magnesium Glycinate | High | Neurological health, calming effects (GABA) |
| Magnesium Acetyl Taurate | High | Cognitive and cardiovascular support |
Important Notes
- Start low and titrate up based on tolerance
- Use multiple forms for optimal saturation
- Consider both oral and topical application, the latter specially for localized inflammation
- Bowel flush indicates saturation or cofactor deficiency
- Individual needs vary based on stress, diet, and environment
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.