In this segment, Tim Ferriss and Rhonda Patrick discuss vitamin D deficiency despite supplementation and sun exposure. Rhonda explains that vitamin D levels are measured by the precursor 25-hydroxy vitamin D, and its conversion requires magnesium, which many people lack. Genetic factors and variations in supplement quality also play a role. Melanin in darker skin reduces vitamin D production from sun exposure. They discuss optimal vitamin D levels (40-60 nanograms per milliliter) and adjusting supplementation accordingly, emphasizing the need for individual measurement. Magnesium intake recommendations vary based on activity level, with bioavailable forms like citrate, malate, taurate, and glycinate being preferred. Magnesium threonate is mentioned for its potential cognitive benefits, though further research is needed. Rhonda shares her preferred brands for vitamin D (Pure Encapsulations Vecisorb) and magnesium glycinate (Pure Encapsulations) and threonate (Zymogen).
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