Rhonda Patrick's Two-Part Magnesium Protocol
Dr. Rhonda Patrick, a renowned biomedical scientist and host of the FoundMyFitness podcast, is well-known for her data-driven approach to health and supplementation. Her magnesium protocol is no exception, and recent updates reveal she uses a multi-faceted strategy rather than a single product. For her daily intake, she has mentioned taking magnesium glycinate. Additionally, for her evening routine, she utilizes a specific magnesium blend to aid in relaxation and sleep. This strategic combination ensures she benefits from different forms of magnesium at different times of the day for specific purposes.
Why Magnesium Glycinate?
Magnesium glycinate is a highly bioavailable form of magnesium, meaning the body can absorb and utilize it efficiently. It is chelated with the amino acid glycine, which itself has calming properties on the nervous system. This makes it a popular choice for individuals seeking to reduce anxiety and improve sleep quality. Dr. Patrick has specified that she takes a dose of magnesium glycinate, typically around 120-130mg, which contributes to her total daily requirement. Her choice of Pure Encapsulations as a brand has been mentioned in past routines, though she has stated she is not affiliated with them.
The Evening Magnesium Blend
For her evening routine, Patrick incorporates a blend of magnesium forms to further support relaxation and sleep. She has specifically mentioned using Magnesi-Om by Moon Juice, a product that includes a mix of magnesium and L-theanine. The L-theanine in this formula is a non-sedating amino acid that works synergistically with magnesium to promote calmness. This approach highlights her attention to detail, using specific compounds to achieve distinct physiological effects.
Rhonda Patrick's Magnesium Supplement Regimen:
- Morning/Day: Magnesium glycinate, often in a dose of around 120-130mg to top up daily intake.
- Evening: A specialized blend like Magnesi-Om, containing a mix of magnesium and L-theanine for relaxation before bed.
Understanding Different Magnesium Forms
Not all magnesium supplements are created equal. Different forms have varying bioavailability and are used for different purposes. Understanding these differences can help inform your own supplement choices.
A Comparison of Common Magnesium Supplements
| Magnesium Form | Primary Use | Bioavailability | Potential Side Effects |
|---|---|---|---|
| Glycinate | Relaxation, sleep, anxiety reduction | High | Gentle on the stomach; less likely to cause digestive issues |
| Citrate | Constipation relief, general magnesium repletion | High | Can have a laxative effect at higher doses |
| Threonate | Brain health, cognitive function | High (crosses blood-brain barrier) | Limited human studies; often more expensive |
| Malate | Energy, muscle recovery | High | Can be energizing for some; beneficial for chronic fatigue |
| Oxide | Constipation relief | Poor | High risk of gastrointestinal issues and low absorption |
The Importance of Magnesium Bioavailability
Dr. Patrick's emphasis on bioavailable forms like glycinate underscores a key nutritional principle. Organic magnesium salts, such as glycinate and citrate, are absorbed more effectively by the body compared to inorganic forms like magnesium oxide. Many low-cost magnesium supplements use oxide, which has poor bioavailability and is mostly effective as a laxative. For a supplement to provide genuine health benefits beyond gut motility, its elemental magnesium must be readily absorbed and utilized by the body's cells. Learn more about the science behind magnesium at FoundMyFitness.
Factors Influencing Magnesium Need
It is also important to remember that individual magnesium requirements can vary based on a number of factors. Athletes or those with high physical activity levels may require more magnesium due to sweat loss. Stress can also deplete magnesium levels. These are some of the reasons why Dr. Patrick maintains a balanced approach, considering both dietary intake and strategic supplementation.
Conclusion
In summary, Rhonda Patrick does not rely on a single magnesium supplement. Her 2025 routine is a well-researched, two-part protocol that includes magnesium glycinate for daily intake and a magnesium blend with L-theanine (Magnesi-Om) for evening relaxation. This nuanced approach reflects her focus on optimizing different aspects of health—from general mineral status to sleep quality—by selecting specific, highly bioavailable forms of this vital mineral. For anyone looking to emulate her protocol, focusing on high-quality, bioavailable supplements is key, as is matching the form of magnesium to your desired health outcome.
