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Supplement synergy. A Strategy for better Magnesium utilization
🕑 Added 2024-09-24 17:31:32 +0000 UTCIf you’ve been following me for any length of time, you know I’m big on context.
The benefits of things like supplementation are often entirely contextual. This means that factors such as timing (especially with other supplements and foods) and frequency (aka the ‘how’) are just as important as the ‘what’ (the supplement itself).
Recently, we covered a few supplements you’ll want to avoid taking together. You can find that article here. If you haven’t read it yet, go ahead and do so. Learning what NOT to take together is just as important as knowing what you should be taking together.
https://www.patreon.com/posts/103573388?utm_campaign=postshare_creator
Today, we’ll focus on the latter — supplement synergy rather than supplement antagonism.
Specifically, we’ll be talking about two of my favorite supplements and how they work together — Shilajit and magnesium.
Shilajit contains a compound called fulvic acid. It’s one of the things that gives Shilajit its famous energy-packing punch.
Fulvic acid is a natural organic compound derived from the decomposition of plant material. Its gained a lot of attention for its potential health benefits, including enhancing mineral absorption, especially magnesium. Understanding how fulvic acid influences magnesium absorption involves exploring several biochemical mechanisms and interactions at the cellular and molecular levels.
Chelation
Fulvic acid possesses strong chelating properties, which means it can bind to minerals and trace elements. The structure of fulvic acid includes numerous carboxyl, phenolic, and hydroxyl functional groups, which enable it to form stable complexes with magnesium ions.
So when fulvic acid is ingested with magnesium and other minerals, it can form complexes with magnesium ions in the gastrointestinal tract. This chelation helps to solubilize magnesium, thereby increasing its bioavailability. The stable complexes can protect magnesium from precipitation and facilitate its transport across the intestinal mucosa.
Fulvic acid has been shown to exert prebiotic effects as well, which means it promotes the growth of beneficial gut microbiota. A healthy gut microbiome can enhance nutrient absorption through various mechanisms. This means it’s also great to take along with your spore based probiotics!
Fulvic acid may improve the integrity of the intestinal barrier, reducing intestinal permeability (often referred to as “leaky gut’ as well) A stronger barrier can prevent the loss of magnesium and other nutrients back into the gut lumen, allowing for more efficient absorption. Beneficial gut bacteria can metabolize fulvic acid, producing short-chain fatty acids that can further enhance mineral absorption by lowering the pH in the gut. A more acidic environment can dissolve minerals, making them more available for absorption. This is why Shilajit is a great digestive tonic
When magnesium is in the gut lumen, its absorption into enterocytes (intestinal epithelial cells) occurs primarily through specific transporters like TRPM6 and TRPM7. Magnesium absorption is facilitated by these transient receptor potential channels. Fulvic acid influences the expression and activity of these channels, thereby enhancing magnesium uptake. The exact mechanisms remain under investigation, but there is evidence that organic acids can modulate the activity of ion channels! Fulvic acid can also facilitate the endocytosis of magnesium. By forming complexes, fulvic acid may promote the internalization of magnesium via vesicular transport mechanisms within enterocytes.
Once magnesium is absorbed into the bloodstream, its bioavailability and utilization depend on cellular uptake mechanisms. If we can’t get magnesium into the cell, it doesn’t matter how well we absorb it in the gut. The theoretical benefits of fulvic acid for magnesium absorption don’t stop with getting it through the gut.
Magnesium (like all minerals) is transported into cells via specific transport proteins. Fulvic acid can influence the expression of these proteins, enhancing the cellular uptake of magnesium after absorption.
Practical hack
Bottom line — try taking your Shilajit and at least one serving of your magnesium together. If you like the benefits of Shilajit for energy and magnesium for sleep, try doing the following
3-4 tablets of Shilajit under the tounge in the morning with your B-vitamins. Take a small serving of magnesium (100mg) here. This shouldn’t be enough magnesium to make you sleepy.
Then, take 1-2 tablets of Shilajit orally (swallow the tablets instead of letting them dissolve) to potentiate your magnesium. Take another 300-400 of magnesium with this dose. This dose of Shilajit won’t give you a lot of energy (you need to do it sublingually to really notice that). Plus the dose is small. But it will help you absorb your magnesium better
If you tend to get digestive issues or diarrhea from low doses of non-citrate and oxide magnesium, this can make a big difference
And if you are taking magnesium citrate or oxide, ditch that garbage and take mine fool! 🤣 remember, you can use the patreon subscriber code SUBSCRIBER10 off all my supplements
https://fowlerfitness1.myshopify.com/
You can also use the code GRANTFOWLER15 for 10% off Shilajit and all mitolife products
Comments
Michaël Salgado Espino
At what time have you been taking the second dose of Shilajit and mag? Cheers
Jacob Prosser
Been doing this for the past few months and feel like it’s worth it. Also, noticed a big improvement in energy levels and mood when taking 1/2 - 1 teaspoon of reduced sodium salt (exercise dependent) to balance the ‘mega’ daily mag doses. Far better than just mega dosing mag alone.
John Campen
Thanks for this. Been thinking about how to get more granular with my supplement intake. This is super helpful. I appreciate you, my dude!
