Andy Galpin

“The dosages we described are 400 milligrams per day.”

“I personally feel no effect at all, but most people do. I still then take my magnesium at night just because, just in case.”

“High caffeine and low sodium and even low selenium further reduce magnesium.”

“We know that this thing is depleted about 20% faster in exercisers than non, so you really do want to pay attention to it.”

“I personally will be totally honest, I take a lot more than four grams for other benefits.”

“You as a preventative strategy should look at your omega-3 index and identify whether you have problems. Optimal is like 8 to 10, maybe even 12 percent.”

“The biggest risk is GI distress. Some people have gas, bloating, or stomach cramps at even 5 grams a day, so taking them to 20 or 30 may cause serious issues.”

“Most of the data on creatine monohydrate for brain injuries typically uses dosages of about 20 grams per day. This is four times the typical dose you'll see for performance benefits.”

“All of muscle requires calcium to contract. Your skeletal muscle has to have it, your heart has to have it. It is a critical component to high quality, fast, and successful muscle contractions.”

“If your intake or absorption of calcium is low, your body will recognize this and it'll start pulling it out of bone. This will actually lead to a rise or an increase in calcium concentrations in your blood.”