Andy Galpin on Magnesium
3 episodes · 11 references · 2024–2025
- Galpin views magnesium as essential, involved in 600+ bodily reactions, and depleted ~20% faster in exercisers - He personally takes magnesium nightly at 400 mg/day and recommends bisglycinate, malate, or threonate forms - He highlights benefits for brain injury recovery, mood, and exercise performance, while cautioning about GI distress with certain forms
Consumption
- Galpin takes magnesium every night as part of his personal routine - He reports feeling no noticeable effect himself but takes it preventatively - He maintains consistent nightly timing for his dose
Benefits
- Involved in 600+ reactions including ATP production, protein synthesis, neuroplasticity, learning, and memory - 400 mg twice daily significantly reduced postconcussion severity scores in kids 48 hours post-TBI - May inhibit receptors targeted by antidepressants and reduce brain excitotoxicity after injury
Best Practices
- Recommends 400 mg per day as the standard dosage - Timing doesn't matter much, but advises having some pre- and post-injury for brain trauma contexts - Prefers bisglycinate, malate, and threonate forms for better GI tolerance
Cautions
- Primary risk is GI distress, especially with cheaper magnesium forms like oxide - High caffeine, low sodium, and low selenium intake further deplete magnesium levels - Bisglycinate, malate, and threonate are generally well tolerated and preferred to avoid GI issues
“I personally feel no effect at all, but most people do. I still then take my magnesium at night just because, just in case.”
Nutrition to Support Brain Health & Offset Brain Injuries
“One study looked at acute TBIs in kids and saw a significant reduction in postconcussion severity scores 48 hours after the injury when they used 400 mg of magnesium twice per day.”
How & Why to Take Magnesium for Brain Health | Dr. Andy Galpin
“It is involved in well over 600 reactions in your body from cell signaling, vascular function, ATP production, protein synthesis, neuroplasticity, learning, and memory.”
How & Why to Take Magnesium for Brain Health | Dr. Andy Galpin
“We know that this thing is depleted about 20% faster in exercisers than non, so you really do want to pay attention to it.”
How to Use & Interpret Blood Tests for High Performance | Perform with Dr. Andy Galpin
“The dosages we described are 400 milligrams per day.”
Nutrition to Support Brain Health & Offset Brain Injuries
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