Brad Stanfield on Magnesium
22 episodes · 72 references · 2021–2025
- Stanfield supplements magnesium daily, targeting ~300 mg elemental magnesium, and strongly prefers magnesium taurate for its bioavailability and cardiovascular benefits - Extensively covers benefits for sleep, blood pressure, bone density, diabetes risk reduction, and migraine prevention, citing multiple meta-analyses and RCTs - Cautions against poorly absorbed forms like magnesium oxide and sulfate, and notes insufficient evidence that magnesium supplements prevent heart attacks
Consumption
- Takes magnesium taurate daily, targeting ~300 mg elemental magnesium; includes 126 mg (30% RDA) in his sleep supplement as magnesium glycinate - Uses magnesium taurate in his morning micro vitamin; notes 1,500 mg magnesium taurate needed to reach 126 mg elemental magnesium target - Has supplemented magnesium for years, citing that 48% of Americans don't get enough from diet alone
Benefits
- Sleep: RCTs show magnesium increases sleep time, decreases insomnia scores, and reduces time to fall asleep; also boosts melatonin and lowers cortisol - Cardiovascular: 40% reduction in sudden heart death risk in 14,000-person study; decreases blood pressure by 3-4 mmHg systolic; supports potassium balance and reduces extra heartbeats - Metabolic/bone: 100 mg/day increase linked to 15% lower type 2 diabetes risk; supports bone mineral density in postmenopausal women; cofactor in 300+ enzyme reactions
Best Practices
- RDA is 420 mg for males, 320 mg for females; supplement alongside a healthy diet to reach target - Preferred forms are amino acid-bound: magnesium taurate (cardiovascular benefits) and magnesium glycinate (sleep, well absorbed, gentle on stomach) - For migraine prevention, 300 mg twice daily is suggested; magnesium citrate is a cheap well-absorbed alternative with laxative effect
Cautions
- Magnesium oxide and sulfate are poorly absorbed and not recommended; citrate has laxative effects at higher doses - High supplement doses cause diarrhea and abdominal cramping; toxicity risk begins around 5,000 mg/day - Blood magnesium levels poorly reflect total body stores; insufficient evidence that supplements prevent heart attacks (June 2022 analysis)
“Personally, I wanted to supplement with magnesium torate.”
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“I also wanted to take a supplement that had the magnesium in the form of magnesium taurate.”
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“I included 126 milligrams of magnesium in my sleep supplement as well as a micro vitamin.”
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“Personally, I prefer magnesium taurate. And in addition to magnesium, it also provides taurine, which has its own potential health benefits.”
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“Increasing magnesium intakes from food or supplements may increase bone mineral density in postmenopausal and elderly women.”
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“A magnesium deficiency is associated with increased risks of obesity, type 2 diabetes, high blood pressure and heart disease.”
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“Magnesium is an essential mineral required for more than 300 enzyme systems in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.”
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“And magnesium supports bone formation in several ways.”
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“It's crucial to reach the recommended daily intake of magnesium... which for males is 420 milligrams and females is 320.”
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“My favorite forms of magnesium are those that are bound to an amino acid, such as magnesium glycinate and magnesium taurate. These are well absorbed.”
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“For males it's around 400 mg and for females it's around 320 mg.”
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“Supplementing with magnesium alongside a great diet can be a great choice to help reach your recommended daily intakes. The form I prefer is magnesium taurate.”
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