In this Find Your Edge podcast, Chris Newport dives magnesium, which may be the missing link in your health and performance puzzle. Despite being involved in over 300 biochemical reactions in our bodies, roughly half of all people—including endurance athletes—fail to get enough of this critical mineral through diet alone.

Recommended amounts of magnesium

As we explore in this episode, magnesium plays essential roles in everything from bone health and inflammation reduction to cardiovascular function and blood sugar regulation. For athletes specifically, a 2021 study revealed that endurance training significantly depletes magnesium levels in red blood cells, suggesting that active individuals may need even more than the recommended 400-420mg daily for men and 310-360mg for women.

Food sources of magnesium

While whole foods like pumpkin seeds, spinach, cashews, and even dark chocolate provide good amounts of magnesium, supplementation often becomes necessary—but navigating the world of magnesium supplements requires knowledge.

Types of magnesium supplements

We break down the differences between magnesium oxide, citrate, glycinate, malate, and L-threonate, explaining how each form offers unique benefits for specific concerns. Whether you’re struggling with sleep, muscle cramps, anxiety, or digestive issues, there’s a magnesium formulation that might help.

What makes this mineral particularly fascinating is the immediate impact many people notice when optimizing their levels. Improved sleep quality, reduced muscle cramping (especially for heavy sweaters), better digestion, and enhanced mood are common reports from my clients who address their magnesium status.

Want to get the full breakdown of supplements, pricing, etc? Be sure to join our Longevity Nutrition Coaching program and get so much more!

Here are some of our most trusted supplement brands, available directly through Fullscript—so you can feel confident you’re getting high-quality, authentic products (unlike the risk you might take ordering from third-party sellers on Amazon!).

*Be sure to create your Fullscript account first, then you can also see all of our “favorites” too.

Citrate powder, if you prefer to drink instead of swallow pills

Magnesium chloride with direct skin application

Glycinate powder, if you prefer to drink instead of swallow pills

Glycinate/Malate, personally preferred by Chris:

L-threonate

Oxide, the cheapest and lowest absorbed, but can still help correct magnesium levels

References:

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Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.