I’ve always supplemented with magnesium glycinate. Usually 200-300 mg/day. However, lately I’ve been calculating macros/micros and my magnesium intake is around 600 mg/day from food alone. Would you say I’m good to drop the extra magnesium from supplement form? Do you supplement with magnesium? I also supplement with vitamin D3 2,000 IU/day. I have a stressful job and barbell train 3 days/week and walk/jog the other three days/week with one day off/week from everything. I know all of the aforementioned utilize magnesium.
I would not recommend routine supplementation of magnesium in nearly anyone. It is not beneficial in that context and most people maintain normal magnesium stores despite resistance training and occupational hazards. I don’t think you need to supplement.
thanks doc. I had a feeling I was going overboard with it. Do you see value in vitamin D3/K2 supplementation? I have been supplementing with both for years and my D levels are within the normal range now. I have read K2 can thicken blood though so I only take 45 mcg/day now
I don’t think I could recommend supplementing vitamin K2 without blood tests suggesting it to be beneficial. I feel less strongly about supplementing vitamin D, but would suggest a blood test to determine if it’s necessary and if it’s low, if your dosing is adequate.
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You were right, doc. I dropped the magnesium and K2 and feel much better than when I was taking them. Sometimes I still take a 100 mg dose of mag before bed but that’s only on days when I don’t reach 500 mg via food.
On on an unrelated topic, I purchased your 3 day hypertrophy template many months ago and ran it for a week before I realized I was not strong enough for it. It downloaded on my phone as an app but now when I try to access it it says “invalid download link. Go to shop.” I should have printed out the program when I first bought it. Is there any way I can recover the download?