Peter discusses Magnesium on AMA 19, noting how important it is, and how depletion in otherwise healthy people is common.
He says he typically starts patients on ~400 mg of Magnesium Oxide or Citrate if they haven’t been taking any.
And says he personally takes the following daily:
- 400 – 500 mg of Magnesium Oxide or Citrate
- 2 tablets of Magnesium Chloride (aka SlowMag) (143 mg)
- 2 capsules of Magnesium L-Threonate before bed (~96 mg)
Peter categorizes magnesium into 3 broad categories:
1) Poorly Absorbed
These are Oxide and Citrate forms.
He notes that they can help with bowel function, and are one of the first things people can try if their bowel function has slowed down.
These form the base of Peter’s daily magnesium intake.
Brands of Magnesium Oxide and Citrate include:
- Carlson – Magnesium Oxide – 350 mg capsules (see 20% off coupon code)
- NOW – Magnesium Citrate – 200 mg capsules (see 20% off coupon code)
To elaborate a bit further on absorption, we can look to the below table for how bioavailable different types of magnesium are.
| Form | Bioavailability | Notes |
| Oxide | ~4–5% | Very low absorption confirmed in multiple studies |
| Chloride | ~20–30% | High for an inorganic form; easily absorbed orally |
| Citrate | ~25–30% | High; reliable and common, but can cause loose stools at higher doses |
| Glycinate | ~23–25% | High absorption; very gentle on the stomach |
| L-Threonate | ~20–30% | Good overall absorption; uniquely elevates brain Mg more than others |
Given magnesium oxide’s low bioavailability, I’m surprised Dr Attia would use it.
2) Well Absorbed
Peter describes Magnesium Chloride as a well-absorbed form of Magnesium.
He takes it in a form called SlowMag, which is designed for slow-release and to remove stomach upset sometimes experienced with magnesium supplementation.
They use an enteric coating, such that it breaks down in the small intestine, rather than in the stomach.
Peter takes 2 capsules daily, containing 143 mg total of elemental Magnesium.
3) Absorbed by the Brain
Peter likes Magnesium bound to a compound called L-Threonate, which he says facilitates magnesium to cross the blood-brain barrier.
He takes 2 capsules of L-Threonate before bed, which contains ~96 mg of elemental Magnesium.
Whilst different brands sell Magnesium L-Threonate, the raw ingredients are provided to them by a company called Magtein which owns a patent for the product. Thus whether you buy Jarrow’s MagMind or others – the raw ingredients all come from the same source.
Brands of L-Threonate include:
- Jarrow – Magnesium L-Threonate – 90 x 144 mg servings (see 20% off coupon code)
- NOW – Magnesium L-Threonate – 90 x 144 mg servings (see 20% off coupon code)
Roundup
Above we’ve covered the types of magnesium Peter describes taking on a daily basis.
For more on Dr Attia’s supplements, see:
If you’ve any questions or comments, please leave them below.
