FACTS Issue 1: Magnesium
Updated: Apr 2
Every supplement label out there will tell you that their product is the best! Amazing, Never-Before-Seen Results! Every trainer or Bro will tell you, “you should take this,” or “you should take that.” Trust me, Bro…It works awesome! Yea, well, you don’t need any of that BS. You need the Facts. Nothing more, and definitely nothing less. Will this supplement make sense for you? I sure as hell won’t be making any recommendations here, but if you’re curious about your specific, individual, very personalized, only applies to your situation ...I got you. Shoot me an email after you read this and I’ll help you get more, ACCURATE information. We’re going to start with the very popular Magnesium, and specifically its effect on sleep. Lots of talk about it, so let’s break down the facts. Magnesium is a dietary mineral that generally plays an important role in the brain. It is the second most prevalent electrolyte in the human body. Next to Vitamin D, magnesium is the second most common deficiency out there. Not only can a lack of magnesium lead to increased blood pressure and reduced insulin sensitivity, studies have shown that a deficiency can result in abnormal Neuronal excitations. This happens when the sensory and nerve cells pick up on some form of external stimulation. They then transmit this signal to the brain and muscles, which then triggers a response. This response has been shown to cause sleep disruptions. And we all could use some more sleep! Am I right?! So how do these deficiencies occur? Well, one common way is through sweat. No, that doesn’t mean if you stop working out you’ll sleep better. KEEP READING… Just eat a healthy balanced diet…AND SAVE YOUR MONEY. The reason deficiencies are so common in developed countries is because we eat so many grains and not enough of the rich stuff! However, if you’re eating foods like fish, nuts, beans, and green leafy veggies, you’re already getting a healthy dose of magnesium, at least for the purpose of improving sleep. If you still have a deficiency, maybe because you’re spending all this time at home, crushing workouts and sweating more than ever, you can simply eat more of the previously mentioned dietary sources of Magnesium. Who misses Pumpkin Spice Lattes??? Not me, sorry not sorry. But, Pumpkin Seeds…those pack a ton of Mg, about 600mg per 3.5oz serving. You can also add some flax to get about 400mg/3.5oz. Sometimes, however, it is valid to add supplemental Magnesium to your diet (please consult with your doctor if you think this is you). If you do find yourself in need of more Mag, let’s get you armed with some information to get you started. Typically, Magnesium is recommended to be taken at between 200mg and 350mg once per day. 350mg is, for most people, the upper limit of what the body will tolerate. It’s worth noting, there is no recommended upper limit for dietary magnesium. Supplemental magnesium can come in many forms, as well. The most common of these include citrate, gluconate, and glycinate. For maximum absorption, Magnesium gluconate should be taken with a meal, but most other forms are fine to take on an empty stomach. The one you want to avoid, Magnesium Oxide. MagOx has generally low bioavailability, which means it can cause stomach issues and land you on the porcelain throne more often than you probably want - Unless of course, that’s where you read your Rebel Emails and watch Blow Your Mind Mondays, but I digress. While we are talking about absorption, you should also know that while usually very safe, magnesium can impair the absorption of some pharmaceuticals (Again consult your doctor for potential interactions and contraindications). Also, Magnesium can enhance the effect of Calcium Channel Blockers. These lower blood pressure. If you lower it too much, AKA Hypotension, you may find yourself taking an unplanned nap. Really though, this is no joking matter. If you take medication, you should absolutely consult your doctor before adding any supplementation. Last note on what to avoid. ZMA is everywhere. I’m not going to say you can’t combine these minerals, but beware of the dose! If you take Zinc, Magnesium, Calcium and/or Iron at the same time, you’re going to want to keep it at a combined dose of less than 800mg. Ever heard of too much of a good thing? Well, too much of these in combination and they will just compete for absorption and you don’t get what you think you’re getting. Bottom line, magnesium has been shown to safely improve sleep quality in those with generally poor quality sleep. But, you probably don’t need to take a supplement to get the benefit. Although we were focusing on sleep, I’m going to let you in on a few other benefits before I go; such as a protective effect against depression and ADHD, as well as a potential reduction in asthmatic symptoms. So at the end of the day, what does it all mean. Well, all I can say for sure is to make sure you’re eating a balanced diet to avoid deficiencies! If you want more info, email me, talk to your doc, go to the google…but please don’t rely on the BS bro-science. And definitely Don’t Conform, Rebel Against the Norm. Sleep Tight Rebels!