Modern Healthspan: 3% Magnesium Absorption? Here’s What Works! | Dr Elena Seranova

Key Takeaways

• Supplement with magnesium daily, as up to 90% of people are deficient.
• Choose organic forms of magnesium like glycinate, torate, or lactate for higher absorption (up to 30%). Avoid inorganic forms like oxide, which have absorption rates as low as 3%.
• Check labels for elemental magnesium content, not total magnesium. Aim for 300-400 mg of elemental magnesium daily.
• For evening relaxation, consider a magnesium blend with calming botanicals like El-theanine and lemon balm, plus cofactors like B5, B6, and zinc to enhance absorption.
• Monitor your response to magnesium supplementation within days or weeks to assess effectiveness.

Supplements & Protocols Mentioned

• Magnesium glycinate: High absorption rate (~30%), crosses the blood-brain barrier.
• Magnesium lactate: Supports muscle relaxation.
• Magnesium torate: Enhances brain absorption.
• Magnesium citrate: ~7.5% absorption rate.
• Magnesium oxide: Low absorption rate (~3%).
• Evening magnesium blend: Includes glycinate, lactate, torate, El-theanine, lemon balm, B5, B6, and zinc for calming effects.

Notable Quotes

“Maybe up to 80% or even 90% of people nowadays are estimated to be deficient in magnesium.”

“We wanted to specifically formulate an efficient evening blend… to deliver on our promises, on our claims.”

Bottom Line

Prioritize high-absorption magnesium supplements like glycinate, lactate, or torate, and ensure you’re getting 300-400 mg of elemental magnesium daily for optimal health and relaxation.

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