The Master Mineral
Magnesium is responsible for over 300 enzymatic processes in the body. It regulates blood pressure, muscle contraction, and sleep.
Our soil is depleted. Our crops have less magnesium than they did 50 years ago. Almost everyone is deficient.
Not All Magnesium is Equal
Do NOT buy "Magnesium Oxide" at the grocery store. That is a laxative. You will just poop it out.
You need Magnesium Glycinate. It is bound to Glycine (an amino acid that relaxes the brain). It has high bioavailability and won't upset your stomach.
Take 400mg before bed. It is nature's chill pill.
Get Magnesium GlycinateWhy You Are Deficient
1. Soil Depletion: Intensive farming has stripped the soil. Broccoli has 50% less magnesium now than in 1950.
2. Stress: When you are stressed (cortisol), your body "dumps" magnesium. It burns through it. Modern life is chronic stress.
3. Sugar/Caffeine: Processing sugar requires magnesium molecules. Drinking coffee depletes magnesium.
You are burning the candle at both ends and not putting wax back in.
The Different Forms
Magnesium is a reactive metal. It must be bound to something to be stable.
- Magnesium Oxide: Cheap. Found in multivitamins. ~4% absorption. Causes diarrhea. Garbage.
- Magnesium Citrate: Good absorption, but still a mild laxative. cheap.
- Magnesium Glycinate: Bound to Glycine. Glycine is an inhibitory neurotransmitter. It calms the brain. Highest absorption. No poop issues. This is the one you want for sleep.
- Magnesium Threonate: Can cross the blood-brain barrier. Good for memory/focus (expensive).
The Effect
Taking 400mg of Glycinate 30 mins before bed is noticeable. Your muscles "un-tense." Your eyelids get heavy. You stop ruminating. It is the most essential supplement for the modern man.
Synergy with Vitamin D
Did you know you cannot activate Vitamin D without Magnesium?
All the enzymes that metabolize Vitamin D require Magnesium. If you take high dose Vitamin D but are low on Magnesium, the Vitamin D will just store up in your body and not work. Or worse, it will calcify your arteries.
Always take Magnesium if you take Vitamin D. They are best friends. They work together.
Why " Glycinate"?
Glycine itself is a powerful amino acid. It helps lower core body temperature (necessary for deep sleep). It creates collagen. It calms the CNS.
So you are getting a 2-for-1 benefit. The Magnesium relaxes the muscles. The Glycine relaxes the brain. It is the perfect sleep cocktail.
Who Is This For?
This protocol is not for everyone. If you are satisfied with mediocrity, you do not need this. If you are happy with low energy, poor sleep, and a weak constitution, feel free to ignore this advice.
However, this is for the optimizer. It is for the person who wants to squeeze every drop of potential out of their genetic code. It is for the father who wants to be able to play with his grandkids without back pain. It is for the athlete who wants to recover 1% faster than his competition.
The Cost of Inaction
What happens if you do nothing? Entropy. The universe tends toward disorder. If you do not actively fight against decay (sarcopenia, inflammation, weakness), you will decay.
Investing in your health provides the highest ROI of any asset class. A \$50 piece of equipment or supplement that improves your sleep quality by 10% is worth tens of thousands of dollars in productivity and medical bill savings over a lifetime.
Final Verdict
The science is clear. The mechanism is understood. The only variable remaining is YOU.
Will you take action? Or will you close this tab and go back to your comfort zone? The choice is effectively yours.
"The Deficiency Everyone Has" - Read the full breakdown at Demic FitnessTweet This
