The Foundation: Highly Bioavailable Organic Salts
Dr. Rhonda Patrick frequently emphasizes that not all magnesium supplements are created equal, with the form determining its absorption and effectiveness. Inorganic magnesium salts, like magnesium oxide, are common but poorly absorbed by the body. In contrast, Dr. Patrick advocates for organic magnesium salts, which are known for their superior bioavailability. These forms, which include magnesium glycinate, citrate, and malate, effectively elevate plasma magnesium levels, ensuring the mineral can be utilized by the body for hundreds of enzymatic functions.
Dr. Patrick's Specific Protocol: Day and Night
Dr. Patrick's personal supplementation routine is a two-pronged approach tailored to specific times of the day and desired outcomes. For daytime support, she has noted taking 120 mg of magnesium glycinate. Glycinate is chelated with the amino acid glycine, which is known for its calming properties. This makes it an excellent choice for general supplementation, as it is well-tolerated and less likely to cause digestive issues than other forms.
For sleep and evening relaxation, she uses a different product. She has mentioned taking a specific magnesium blend, Magnesi-Om, several hours before bed. This blend includes L-theanine, an amino acid that works synergistically with magnesium to promote a state of calm. This strategic timing aligns with the supplement's goal of supporting recovery and restful sleep.
Comparing Magnesium Forms: Dr. Patrick's Nuanced View
While Dr. Patrick embraces different magnesium forms for their unique benefits, she maintains a critical, evidence-based stance. This is particularly relevant when discussing newer, brain-focused forms like magnesium L-threonate, which she has addressed on her FoundMyFitness platform.
| Magnesium Form | Primary Use | Bioavailability | Brain Penetration | Common Effects |
|---|---|---|---|---|
| Magnesium Glycinate | Daily supplementation, relaxation, sleep, calming effect | High | Low | Calming, muscle relaxation, gentle on the stomach |
| Magnesium L-Threonate | Cognitive enhancement, memory, learning | High | High (crosses blood-brain barrier) | Cognitive support, improved memory. Note: Dr. Patrick has stated human data is currently limited. |
| Magnesium Citrate | Magnesium deficiency, constipation relief | Good | Low | Laxative effect, promotes bowel movements |
It is important to note that while animal studies on magnesium L-threonate have shown promising results for brain health, Dr. Patrick has previously highlighted the need for more robust human data before widespread adoption, demonstrating her focus on established efficacy.
The Importance of High-Quality Sourcing
Beyond the specific form, Dr. Patrick strongly emphasizes the importance of quality when choosing supplements. She recommends using trusted, third-party tested brands to ensure purity and potency. High-quality supplements avoid unnecessary fillers and artificial additives, providing cleaner and more effective delivery of the active ingredients. Examples of trusted brands she uses include Thorne and Pure Encapsulations.
The Foundational Role of Diet
While supplementation is a powerful tool, Dr. Patrick always stresses that it should be used to complement, not replace, a nutrient-dense diet. Magnesium-rich foods are fundamental to maintaining adequate levels. Key sources include leafy green vegetables, nuts, legumes, and whole grains. Integrating these foods into your daily meals ensures a steady and broad-spectrum intake of essential minerals.
Conclusion
For those wondering what kind of magnesium Dr. Rhonda Patrick recommends, the answer is nuanced and based on specific health goals. Her protocol involves using a highly bioavailable magnesium glycinate for daily support and a specialized blend like Magnesi-Om for promoting nighttime relaxation and sleep. She favors high-quality, organic forms and emphasizes the critical role of dietary sources. By focusing on evidence-based choices and understanding the distinct benefits of each form, individuals can effectively optimize their magnesium intake under her guidance.
For a deeper dive into Dr. Patrick's insights, her work on FoundMyFitness is an excellent resource: Magnesium Information on FoundMyFitness.
