Magnesium Optimization - How to Get the Most Out of It

Guest Post - Jadan Lacaria

Magnesium is the 4th most abundant mineral in the human body.

It plays a significant role in:

• Muscle and nerve function
  
  

• Blood pressure and blood sugar regulation
  
  

• Protein, bone, and DNA synthesis
  
  

You’ll find magnesium in foods like leafy greens, whole grains, nuts, fruits, and legumes. It’s also a great idea to supplement with magnesium.

The best form? Magnesium bisglycinate.

Why magnesium bisglycinate?

The glycines attached to magnesium act as neurotransmitters through glycine receptors in the brain and spinal cord. This supports better motor function and makes it a longer-lasting ester compared to other forms.

Supplementing magnesium

For best absorption, split up your dosage throughout the day.

• Aim for multiple servings with meals.
  
  

• Example: 200–300 mg per meal is better utilized than taking 1200 mg all at once
  

Things to keep in mind

When optimizing magnesium levels:

• Keep stress low
  
  

• Limit carbonated drinks
  
  

• Keep estrogen and androgens in range.
  
  

The higher the androgenic load from PEDs (Performance Enhancing Drugs), the more magnesium you’ll need.


If estrogen is too high, the COMT gene (Catechol-O-methyltransferase, an enzyme that helps break down stress hormones and certain neurotransmitters) can be hindered, leading to poor sleep, stress, and hormone imbalances.

If you want to optimize not just your supplementation but your entire nutrition plan, book a consultation with me or one of our coaches at www.masterathletic.com.

Jaden Lacaria

Coach, Master Athletic Performance