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

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

2023/12/11
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Peter Attia: 本期播客深入探讨了镁及其补充剂，涵盖了镁在人体中的作用、镁缺乏的危害、如何判断镁缺乏、以及通过饮食和补充剂增加镁水平的方法。他还详细介绍了不同类型的镁补充剂，并讨论了镁补充剂的潜在认知和睡眠益处。此外，他还分享了自己在运动和衰老方面的一些想法。 Nick Stenson: Nick Stenson主要负责引导话题，并提出一些与镁相关的具体问题，例如镁缺乏的症状、镁补充剂的选择以及镁对认知和睡眠的影响等。他与Peter Attia一起，共同探讨了镁的各种方面，并为听众提供了全面的信息。 Peter Attia: 本期AMA主要关注镁及其补充剂。镁是人体内至少300种酶系统的辅助因子，在骨骼健康、神经传递和葡萄糖控制及胰岛素代谢中起着重要作用。镁缺乏会导致多种健康问题，包括骨质疏松、血糖控制异常、神经系统疾病等。判断镁缺乏的方法有限，血浆镁水平并不能完全反映全身镁水平，更可靠的方法是测量尿液镁水平或进行镁负荷试验。增加镁水平的方法包括通过饮食摄入富含镁的食物和服用镁补充剂。镁补充剂有多种形式，选择合适的补充剂形式至关重要。此外，镁还具有潜在的认知和睡眠益处。

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Magnesium is a cofactor in at least 300 enzymatic systems, playing crucial roles in bone health, nerve transmission, and glucose control. It's vital for bone building and breakdown, insulin regulation, and nerve signal transduction.
  • Magnesium is a cofactor in 300+ enzymatic systems.
  • 60% of body's magnesium resides in bones.
  • Magnesium deficiency negatively impacts bone health, nerve transmission, and glucose control.
  • Magnesium is crucial for insulin secretion and function.

Shownotes Transcript

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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.

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 private RSS feed )or our website at the AMA #54 show notes page). If you are not a subscriber, you can learn more about the subscriber benefits here).

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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