Optimal Magnesium Dr Lynch Q&AUpdated 5 days ago

Hi Anna -

Yep - you're in the thick of it :)

I definitely took supplements to help us both out.

I have not shared this before publicly I don't think:

• Our first son was born my first year of medical school, first quarter and during finals week to boot. Needless to say that was a very tough week. My last final I couldn't remember a thing as I was so tired. I failed the test and had to retake the gross anatomy lab over again the following quarter. Our second son was born middle of my medical school training. Thank goodness for my amazing wife.

Here are some considerations to help you both through this high energy of kids time and low energy of parents :)

Both of you would do these - with one exception which I explain below:

• Brain Nutrients: 1/2 to 1 lozenge in the morning upon waking
• Optimal Electrolyte: 1 serving upon waking and another midday
• Adrenal Cortex: 1 capsule every other day after your protein based breakfast
• Prenatal Essentials: for you only: 1 capsule after protein based breakfast and a protein based lunch.
• Optimal Man: for your husband only: 2 capsules after his protein based breakfast and 2 more capsules after his protein based lunch.
• Fish Oil: 1 capsule for you both after dinner
• Optimal Magnesium: 1 capsule before bed

This will help you both immensely and within the first day I suspect.

When you both start feeling yourselves again, take only 1 capsule of the Prenatal Essentials and he just take 2 capsules of Optimal Man.

On mornings where you feel good just after taking Brain Nutrients and Optimal Electrolyte, do not take Adrenal Cortex. You may need the Adrenal Cortex for the first week and then realize you only need it once or twice a week. Only take Adrenal Cortex in the mornings when the Brain Nutrients and Optimal Electrolyte are not cutting it.

I suggest no caffeine as well. It sounds crazy I know but I made it through med school without caffeine and only supplements.

Keep me posted - you should both feel much better :)

In health,
Dr. Lynch

Hi Paul -

It's a great blend of magnesium! I use this before bed every night.

So many companies are literally copying my formulations these days which is why I have proprietary blends. I can tell you it's a well thought out blend that is safe and very popular.

In health,
Dr. Lynch

Hi Nick -

Good question.

For your son, I recommend the Magnesium Malate Chewable.

It tastes good, is chewable and no swallowing of a capsule needed.

He can chew the whole one no issues.

I suspect 1 full chewable will be fine for him.

If you notice or he reports that his poop is more loose, then reduce down to say 1/2 a chewable.

During the day, if he has a more hyperactive ADHD, that may be a sign of low acetylcholine which is common in kids.

If he has low acetylcholine, consider supporting healthy acetylcholine levels by using Kids Optimal Focus.*

This is a chewable as well. Consider using just 1/4 a chewable at first after his protein based breakfast.

Please read the full 'How to use Kids Optimal Focus' document - it's linked right under the main product image. Download it to your computer. You'll learn a ton.

The Magnesium Malate Chewable also has a very informative How to Use document you can download.

Best,
Dr. Lynch

Hi MG -

Yes - magnesium is very supportive.

I believe Optimal Magnesium is great - 1 capsule taken anytime with some food - any time of day or night.

Additionally:

• Optimal Focus: 1 capsule after a protein based breakfast for kids older than 15 years and up to adults.
• Kids Optimal Focus: 1/4 to 1/2 a chewable for kids 4 and up - or sensitive adults.

Starting low with this formulation is good as it's potent.

In health,
Dr. Lynch

Hi Sammy Jo -

Magnesium typically supports a healthy bowel movement so that is interesting.

Consider:

• take 1 capsule after dinner vs going to bed.
• this is a mineral so it needs food for better absorption
• if you take away from food, it may sit in your gut and dry it out.

Try this change and this should support you both :)

In health,
Dr. Lynch

Hi Nicole -

With supplements, we are required to match the serving size and say 1 serving a day. We cannot state more due to FDA rules.

You're welcome to take more as needed, absolutely.

I recommend getting your magnesium a couple different ways as well.

Consider:

• Optimal Electrolyte: 1 serving upon waking or some time midday. You can have a serving in your water bottle or just drink a glass to enjoy. This has 125 mg of magnesium malate per serving. You could also have 1-3 servings a day of this or have a heaping scoop.
• Optimal Magnesium: 1 capsule before bed and this has 150 mg per serving. You can have multiple servings of this per day.

With magnesium, I do recommend spreading it throughout the day though to enhance absorption. Don't take all at once.

I also wouldn't take the Optimal Magnesium with the Optimal Electrolyte as that's too much magnesium at one time.

In health,
Dr. Lynch

Hi Susan -

Magnesium threonate is a great ingredient. I want to use it but our supplier of magnesium threonate forces us to use 2 grams per serving and I don't like being told how much of an ingredient I have to use. I find 2 grams too much personally.

I'm not sure why someone with histamine intolerance would be sensitive to ascorbyl palmitate. I'm histamine sensitive and do fine with it.

Our magnesium malate and glycinate powders are very clean.

Given that you do well with magnesium threonate, I'd say you'd like the Magnesium Glycinate one best.

We use the Albion mag glycinate which is an excellent ingredient.

In health,
Dr. Lynch

Hi S -

Yes, they can.

That said, we also have a very similar amount of magnesium in our Optimal Electrolyte.

Consider:

• Optimal Electrolyte: 1 serving upon waking and another serving or two during practices, games or post workouts. This way she gets the extra magnesium you want her to have but additionally many other things to support her muscles and performance during sport.*

In health,
Dr. Lynch

Hi Carey -

You may take as many as you need.

There was one time I was experimenting with a runny nose I had with a cold. I took multiple doses that day successfully.

He may add another 2 capsules before bed in the evening.

He also may simply adjust and not take any Histamine Nutrients during the day and just take them before bed.

Play with it and see what works best for him.

He doesn't want to feel tired or unmotivated. Taking too much Histamine Nutrients may do that if taken too much as histamine is needed to support healthy energy and motivation.*

He wants to feel relaxed, sleep well and be able to think clearly.

In health,
Dr. Lynch

Hi Carey -

I'm happy to hear his mood is better.

Here are some other considerations:

• Protein. Make sure he is eating sufficient protein with each meal. Low homocysteine may be associated with low protein intake. He needs to eat 1 gram of protein per 2 pounds of body weight.

• Glutathione Plus Lozenge: 1/2 to 1 lozenge of this upon waking to support healthy homocysteine levels.* I'd like to see his homocysteine at 6 or 7 umol/L not 3.9.

• Multivitamin. Take this multivitamin in the morning with a protein based breakfast. Additionally, make sure he takes it earlier in the day - no later than 10 AM. Now that he has been on it a bit, I'd also reduce the use of it to every other day or every third day. Too much B or a Multi may contribute to difficulty sleeping.

• Magnesium Threonate: this seems to be the best magnesium form for sleep for those who struggle with sleep. We don't offer it but you can find it elsewhere on the internet or a local vitamin store. Take the full serving before bed.

• Lithium Orotate: 1 capsule before bed is very supportive of a healthy onset of sleep.*

• Histamine Nutrients: take 2 capsules before bed to support a healthy onset of sleep.*

• Optimal Electrolyte: make sure he is hydrating. Kids don't hydrate well at all. He should be drinking 1-3 servings a day of this. Orange and Berry are the best.

Keep me posted.

In health,
Dr. Lynch

Hi Seda -

Magnesium helps to reduce insulin resistance which in turn improves blood sugar.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356710/

The more sensitive insulin receptors are to glucose, the less insulin is needed to keep blood sugar levels stable.

Regards,
Elizma Lambert (ElizmaLambert.com)

Hi Megan -

Magnesium is a good idea to use. I have some things for you to consider which may be synergistic.

Consider:

• Optimal Magnesium: 1 capsule before bed
• Stress Nutrients: 3 capsules with a protein based breakfast
• Lithium Orotate: 1 capsule as needed when he feels the stress is quite significant otherwise use only Stress Nutrients to support a healthy response to stress.*
• Fish Oil: 1 capsule after dinner
• Optimal Man: 2 capsules with a protein based breakfast to support overall healthy nutrition - B12, folate, trace minerals, CoQ10 - as these are very needed to support healthy nerves.*

Keep me posted.

In health,
Dr. Lynch

Hi Chrissy T -

Congratulations!

Heartburn can be quite common in pregnancy. There may be different reasons for heartburn depending on the stage of pregnancy.

If you're not already doing so, I would recommend that you take your supplements with food and not on an empty stomach. This may help.

Fish oil supplements are known for some side-effects such as heartburn, so if you are able to pinpoint that the Fish Oil may be the culprit, I suggest taking them with meals or freezing the capsules.

Let us know how you go.

Regards,
Elizma Lambert (Naturopath)

Hi Yvette -

There is not.

Consider:

• Optimal Electrolyte: 1-3 servings a day to support healthy hydration and muscle function.* This has 125 mg of magnesium malate per serving.
• Dopamine Nutrients: 1 capsule after breakfast to support healthy dopamine levels as low dopamine is associated with restless legs.*
• ProBiota HistaminX: 1 capsule after dinner to support healthy histamine levels as high levels are associated with reflux.*
• Gut Nutrients: 3 capsules before bed to support a healthy stomach lining.*

In health,
Dr. Lynch

Hi Melissa -

These antibiotics need to get pulled from the market.

I am not an expert in this area but I do know we need to support your mitochondria, detoxification, nerves and some neurotransmitters.

Consider:

• Brain Nutrients: 1/4 to 1/2 a lozenge immediately upon waking in the morning. Start low and slow. You may need to have a little bit many times a day. It's best to use a little often vs a lot once.
• Glutathione Plus lozenges: 1/4 to 1 lozenge many times a day - and best to use a little bit more often than a lot once.
• Optimal Focus: I suspect here that healthy acetylcholine levels may be very helpful. Consider starting with 1 capsule of Optimal Focus with breakfast.
• Lithium Orotate: I suspect that this may help support a healthy brain and nerves due to BDNF support.*
• Optimal Electrolyte: 1-3 servings a day
• CoQ10: 1 to 4 capsules a day with a meal.

Keep me posted on what improves and what does not.

Let's get you better.

You may want to work with ElizmaLambert.com

In health,
Dr. Lynch

Hi Stephanie -

High histamine is associated with sleep issues.

Consider:

• Histamine Nutrients: 2 capsules before bed to support healthy onset of sleep.*
• Fish Oil: 1 capsule after dinner
• ProBiota HistaminX: 1 capsule after dinner
• Lithium Orotate: 1 capsule before bed (use this ONLY if you feel the Histamine Nutrients is not enough).

In health,
Dr. Lynch

Hi Helena -

Leg cramps can be more than a magnesium deficiency.

May also be a deficiency in:

• iron
• potassium
• sodium
• ATP
  and others

Consider:

• Optimal Electrolyte: 1 serving upon waking in the morning and another 1 to 2 servings later in the day as needed. You're also getting an additional 125 mg of magnesium per serving here along with 500 mg of potassium which is key. Hydration is very important for pregnancy and breastfeeding.

In health,
Dr. Lynch

Hi D -

The Plus contains vitamin B6.

I think you'll do just fine with Optimal Magnesium.

Here's some things to consider:

• Optimal Electrolyte: take 1 serving upon waking as you are, another in the afternoon and possibly a third some other point in the day. If you're sweating heavily, add 1/4 tsp of salt (500 mg of sodium) to a serving of Optimal Electrolyte. This has 125 mg of magnesium per serving.
• Vitamin D+K: low D is associated with muscle cramping. Consider 1 capsule of Vitamin D3+K2 with any meal of the day.
• Acetyl-L-Carnitine: 1 capsule upon waking in the morning to support mitochondria which are key for healthy muscle function.*
• Glutathione Plus lozenges: take 1/2 to 1 lozenge first thing upon waking - OR 1/2 to 1 lozenge of Brain Nutrients OR alternate which one you use most mornings. These are excellent for supporting healthy neurological function.*

In health,
Dr. Lynch

Hi Deziree -

Thank you for the details.

You are doing well thus far so I'm wondering if you're eating enough protein or absorbing it well enough.

For baby, what we need to do is increase your nutrient density so it gets into your breastmilk and into him.

Consider:

• ProBiota HistaminX: 1 capsule after dinner
• Optimal Electrolyte: increase to 3 servings a day for you - spread throughout the day and start with 1 full serving immediately upon waking up in the morning to start your day. This has creatine in it which is very supportive for development of him.
• Protein: increase your protein intake to 1.5 grams of protein per two pounds of your body weight spread across the day - with meat, eggs, whey protein, collagen
• Digestive Enzymes: consider 1-2 capsules with meals to support healthy absorption of nutrients so they get into your breastmilk
• Optimal PC: 1 capsule after dinner - this is VERY important for him
• Glutathione Plus Lozenge: 1/2 to 1 full lozenge for you immediately upon waking up in the morning and likely another one later in the day say the afternoon
• CoQ10: 1 capsule with breakfast or lunch for additional mitochondrial support
• Optimal Focus: 1-2 capsules for you in the morning to support healthy cognitive function in you and baby.* Low acetylcholine levels are associated with constipation and developmental delays. This supports healthy acetylcholine levels.*

I don't think you need the Adrenal Cortex for you unless you need that support for healthy energy in the morning. I do think the above will support you well and you will not need the adrenal support.

In health,
Dr. Lynch

Hi Jill -

All of our magnesiums are chelated, in capsules or chewable delivery and provide proven absorption.

Magnesium has to be pumped actively inside the cell using energy as ATP.

If your ATP and mitochondrial function is low, then that may be part of the reason.

Consider:

• Optimal Electrolyte: 1-3 servings a day as needed to support healthy hydration, healthy magnesium levels and supporting the pumping of magnesium inside your cells.

I would use the electrolyte daily ;) and starting your day with a full serving upon waking is a great way to get started as you feel it immediately.

My wife enjoys the Magnesium Malate chewable before bed.

There are things which deplete magnesium as well which you should be mindful of:

• Long-term use of certain medications, such as diuretics, metformin, proton pump inhibitors, digoxin, chemotherapy drugs, and some antibiotics
• Vomiting, diarrhea, steatorrhea (fatty stools), and malabsorption syndromes like celiac disease and inflammatory bowel disease
• Renal dysfunction, excessive urination, and kidney tubule disorders
• Excessive sweating, heavy menstrual periods, prolonged stress, burns, hyperaldosteronism, and phosphate depletion
• Consuming too much coffee, soda, or carbonated beverages, which can reduce available magnesium due to their high phosphate and sugar content and diuretic properties.

In health,
Dr. Lynch

Hi Paul -

Great question - yes.

All our labels are in elemental form.

We don't play those games of deceiving customers.

Glad you're aware of that.

In health,
Dr. Lynch

Hi Diane -

Supplementation is not based on SNPs - it's based on need.

I am happy to hear that Lithium Orotate is working well for you!

What I suggest is adding in Stress Nutrients in the morning with breakfast.

For the magnesium, you can get two birds with one by using the Optimal Electrolyte.

There is about 125 mg of magnesium per serving in Optimal Electrolyte. I recommend sipping this over some time.

Before bed, using Optimal Magnesium could be helpful for healthy sleep.*

This is a broader support which I prefer over taking a lot of just one nutrient. It's a more balanced approach.

In health,
Dr. Lynch

Hi Shirley -

I recommend the Homocysteine Nutrients with breakfast

I also recommend waking up and immediately taking 1 full lozenge of Glutathione Plus Lozenge.

This combination supports healthy blood flow and pressure.

In health,
Dr. Lynch

Hi Shirley -

The supplements I suggested in the other questions are quite supportive. I'd start there along with the Optimal Magnesium.

Magnesium Taurate is great but you will be getting lots of support from Homocysteine Nutrients and the Glutathione Plus Lozenge.

The Optimal Electrolyte Unlfavored is also highly recommended. It has quite a bit of Taurine in it - and magnesium. This way you are getting both magnesium and taurine.

Start there.

In health,
Dr. Lynch

Hi Laurie -

I would use the Magnesium Malate Chewable for her
https://www.seekinghealth.com/products/magnesium-malate-chewable

Give her 1 of these chewables before bed.

I'd also consider the Kids Multivitamin Chewable MF for her.

Give her 1/2 a chewable with her breakfast in the morning.
https://www.seekinghealth.com/products/kidss-multivitamin-chewable-mf

In health,
Dr. Lynch

Hi Michelle -

We do offer just a magnesium glycinate in powder form:
https://www.seekinghealth.com/products/magnesium-glycinate-powder

People do find that they have healthy sleep when using Optimal Magnesium as well.

If you are looking to support healthy ONSET of sleep, consider either of the magnesiums you are looking at.

I'd also consider Histamine Nutrients and take 1-2 capsules 20 minutes before bed possibly with a bite of food if you're sensitive to niacin.

If you are looking to support healthy DURATION of sleep, consider Serotonin Nutrients before bed. Also with a bite of food if you are sensitive to niacin.

In health,
Dr. Lynch

Hi Mila -

I would do a couple things.

Optimal Electrolyte: mix 1/2 serving of Unflavored with 1/2 serving of any flavor she likes. So buy a container of Optimal Electrolyte Unflavored and mix with any of the Flavored ones. The current flavored ones don't have effervescence so the unflavored will add that. Our new batch coming in a couple months will have all effervescence.

I would also have her use Pre-Workout Nutrients. Sip this before training and can even sip during.

She may want to mix 1 serving of Optimal Electrolyte with Pre-Workout Nutrients.

Here is the Pre-Workout Nutrients
https://www.seekinghealth.com/products/pre-workout-nutrients

Here is the Optimal Electrolyte
https://www.seekinghealth.com/products/optimal-electrolyte

I would add more Salt to the electrolytes as well if she is sweating a lot.

If the pain is joint related, we have a joint supplement coming out very soon which supports healthy joints.

Joint Nutrients. She would take one capsule upon waking up and one capsule before bed - away from food.
https://www.seekinghealth.com/products/joint-nutrients

In health,
Dr. Lynch

Hi Emma -

It depends on what you're wanting the magnesium to do for you.

That said, you can take magnesium any time and as needed.

As it's a mineral, it may be best taken with some food but it's not a must.

If you feel sleepy from taking it, then do move it to taking it before bed.

The benefits of the magnesium are felt simply by taking it consistently.

In health,
Dr. Lynch

Thank you for your question! Unfortunately none of our products are certified kosher.

Thank you for your question! When mixing powders into liquids that are intended to be mixed in liquids, there are other ingredients that the nutrients are mixed with which allows for better mixing and distribution of the nutrients. Of course you are welcome to do this with other products if capsules are difficult for you, but there is a chance you will lose a bit on the glass. Alternatively, we like to recommend you sprinkle the contents on a bite of something smooth, like apple sauce or yogurt.

We also offer two different magnesium products that come in powder form and are made specifically to mix into beverages.

https://www.seekinghealth.com/products/magnesium-malate-100-servings?_pos=5&_sid=b4632a9b0&_ss=r

https://www.seekinghealth.com/products/magnesium-glycinate-powder-100-servings?_pos=4&_sid=b4632a9b0&_ss=r

Thank you for your question! Generally speaking, you will still get some benefit when taking an encapsulated supplement without the capsule. Dr. Lynch recommends the following practices when taking capsule contents without their capsule.

-Take after a meal as this raises stomach acid pH and may prevent die off.
-Get a spoonful of something smooth like apple sauce, place the powder on top, and cover with more smooth food.
-Place in your mouth and swallow. Do not chew.
-Take a sip or two of water to wash it down.
-Do NOT mix in a smoothie or other beverage. You will lose the contents of the capsule to the side of the glass or blender.