How Can suplement magnesium?

Start by getting magnesium from a healthy diet; foods mentioned include seeds, nuts, fish such as salmon, and leafy greens like spinach. Supplementation may be useful when diet does not provide enough, but it is not a replacement for a healthy diet. 1 2

If you choose to supplement, the transcripts offer these points:

• Form matters: Different forms may affect the gut and other tissues differently. Magnesium citrate can have a strong laxative effect, while magnesium malate was described as less likely to cause sedation. 3
• Avoid large doses at once: Rhonda Patrick described taking about 130–135 mg to avoid a large “bolus” and noted that high doses can cause gastrointestinal distress. That is her personal practice, not a general dose recommendation. 4
• Use caution: Supplement products may not always match their labels, and Andrew Huberman advised consulting a doctor before adding supplements. 5 6