The BIG Magnesium MISTAKE 52% of People Are Making
Summary
TLDRThis video script reveals a common oversight in magnesium intake that could increase the risk of heart attacks, strokes, diabetes, and weakened bones. Despite blood tests, many are deficient in this essential mineral, crucial for over 300 enzyme systems. The script critiques the lack of randomized control trials and emphasizes the importance of whole food sources over supplements. It also discusses the best forms of magnesium and a surprising finding about water's role in magnesium deficiency.
Takeaways
- 🚨 A majority of people are making a significant mistake regarding magnesium intake, which could increase the risk of heart attacks, strokes, diabetes, and weakened bones.
- 🔬 Magnesium is an essential mineral for over 300 enzyme systems in the body, playing a crucial role in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
- 🩺 Despite having normal magnesium blood tests, individuals may still be deficient, as less than 1% of total magnesium is found in blood, which is tightly controlled and poorly reflects overall magnesium status.
- 📊 Higher magnesium intake has been associated with a reduced risk of heart disease, strokes, and type 2 diabetes in observational studies, although these are correlations and not direct causations.
- 🧠 The lack of randomized control trials for magnesium supplementation makes it difficult to establish a cause-and-effect relationship, but the correlation with health benefits is strong.
- 💊 Many people are not consuming enough magnesium, with 48% of individuals consuming less than the estimated average requirement.
- 🥗 Magnesium is found in leafy green vegetables, legumes, nuts, seeds, and whole grains, and a diet lacking these can lead to deficiency.
- 💊 Supplements should not replace a healthy diet but can help meet the recommended daily intake of magnesium if dietary intake is insufficient.
- 🔍 When choosing a magnesium supplement, look for forms bound to an amino acid, such as magnesium glycinate or magnesium threonate, which are well absorbed.
- ⚠️ Be cautious with magnesium labels; ensure they specify the amount of elemental magnesium or the percentage of the recommended daily intake they provide.
- 🌊 Historically, water was a significant source of magnesium, but modern processing has reduced its levels, potentially contributing to magnesium deficiency.
Q & A
Why is magnesium important for our health?
-Magnesium is an essential mineral required for over 300 enzyme systems in the body, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, bone development, DNA synthesis, and the production of the antioxidant glutathione. It also plays a critical role in the active transport of calcium and potassium ions across cell membranes, which is vital for nerve impulse conduction, muscle contraction, and maintaining a normal heart rhythm.
What is the problem with using blood tests to assess magnesium levels?
-Blood tests for magnesium are not reliable because less than 1% of the total magnesium in the body is found in the blood. The body tightly controls blood magnesium levels, and most of the magnesium is stored in bones and soft tissues. Therefore, blood levels have little correlation with the total body magnesium levels or concentrations in specific tissues.
What evidence suggests a link between higher magnesium intake and reduced risk of heart disease?
-Observational studies have shown associations between higher magnesium intakes and reduced risks of heart disease. For example, a 2010 study of over 14,000 people showed higher magnesium intakes were associated with a nearly 40% risk reduction in sudden heart death, and a 2013 study involving more than 300,000 people showed a 30% lower risk of heart disease with higher magnesium levels.
What is the issue with relying on associations and correlations in health research?
-Associations and correlations in health research do not equal causations. Just because two factors are associated does not mean one causes the other. For example, the number of people who drowned in swimming pools correlates with the number of Nicholas Cage movies, but there is no causal link.
Why are randomized control trials important in establishing a cause and effect relationship in health research?
-Randomized control trials are important because they provide stronger evidence for cause and effect relationships by controlling for variables and randomly assigning participants to treatment or control groups, which helps to eliminate bias and confounding factors.
What is the recommended daily intake of magnesium for males and females?
-The recommended daily intake for males is 420 mg, and for females, it is 320 mg.
Why do many people not consume enough magnesium?
-Many people consume less than the estimated average requirement for magnesium due to a diet high in processed and refined foods, which often have lower magnesium content compared to whole foods.
What is the issue with taking magnesium supplements instead of improving one's diet?
-Taking magnesium supplements instead of improving one's diet can be problematic because supplements should supplement a healthy diet, not replace it. Whole foods provide not only magnesium but also other nutrients and health benefits.
What are some of the forms of magnesium that are well-absorbed and have additional health benefits?
-Forms of magnesium that are well-absorbed and have additional health benefits include magnesium glycinate and magnesium taurate. Both are bound to amino acids, which play interesting roles in health.
Why should consumers be cautious when reading magnesium supplement labels?
-Consumers should be cautious when reading magnesium supplement labels because the recommended daily intakes are based on elemental magnesium. Some forms of magnesium, like magnesium taurate, contain only a small percentage of elemental magnesium, so one must take a larger amount of the supplement to meet their daily needs.
What has changed in our water supply that may have contributed to lower magnesium intakes?
-Much of the magnesium that used to be present in our water supply has been stripped away due to processes like desalination. Studies have shown that decreases in magnesium concentrations in the water supply have been linked to increased rates of heart attacks, strokes, and atrial fibrillation.
Outlines
🚨 Magnesium Deficiency: A Silent Health Risk 🚨
The first paragraph highlights the critical role of magnesium in human health and the common mistake of underestimating its importance. Magnesium is essential for over 300 enzyme systems, including muscle and nerve function, blood glucose control, and DNA synthesis. Despite its importance, blood tests often fail to accurately reflect magnesium levels due to the body's tight control over blood magnesium levels. The paragraph emphasizes the need to reassess magnesium intake and the potential health risks associated with deficiency, such as heart attacks, strokes, diabetes, and weakened bones. It also points out the limitations of current research, which primarily shows associations rather than causations, and the lack of long-term, large-scale studies due to funding issues.
🥦 The Importance of Magnesium Intake and Dietary Sources 🥦
The second paragraph delves into the importance of achieving the recommended daily intake of magnesium, which many people fail to meet. It discusses the prevalence of magnesium deficiency and the reliance on blood tests that may not accurately reflect true magnesium levels. The paragraph also addresses the misconception that supplements can replace a balanced diet rich in magnesium from whole foods like leafy greens, legumes, nuts, and seeds. It emphasizes the need to prioritize whole foods and the potential downsides of relying solely on supplements. Additionally, it touches on the different forms of magnesium supplements, their absorption rates, and the importance of elemental magnesium content in supplements.
💧 The Decline of Magnesium in Water and Its Impact 💧
The final paragraph reveals an unexpected finding from the research: the decline in magnesium levels in water supplies, particularly due to the shift to desalinated seawater, which has led to increased rates of heart attacks, strokes, and atrial fibrillation in some regions. It underscores the importance of whole foods in obtaining adequate magnesium and the potential health implications of processed and refined foods that lack this essential mineral. The paragraph concludes with a call to prioritize whole foods and a reminder that supplements should complement, not replace, a healthy diet.
Mindmap
Keywords
💡Magnesium
💡Deficiency
💡Blood Test
💡Correlation
💡Randomized Control Trials (RCTs)
💡Dietary Intake
💡Supplements
💡Magnesium Forms
💡Elemental Magnesium
💡Health Risks
💡Processed Foods
Highlights
52% of people are making a significant mistake regarding magnesium intake, which can increase risks of heart attacks, strokes, diabetes, and weakened bones.
Magnesium is an essential mineral required for over 300 enzyme systems in the body, including protein synthesis, muscle and nerve function, and blood glucose control.
Most magnesium in the body is found in bones and soft tissues, with less than 1% in the blood, making blood tests an unreliable measure of magnesium status.
Higher magnesium intakes have been associated with a reduced risk of sudden heart death and heart disease in observational studies.
Low magnesium levels are linked to a higher risk of death, as shown in a 2016 study published in the Journal of the American Heart Association.
Magnesium intake is also associated with a lower risk of strokes and improved metabolic syndrome measures such as blood pressure and cholesterol.
The research on magnesium is based on associations and correlations, which do not necessarily imply causation.
There is a lack of human randomized control trials for magnesium due to a lack of funding for large, long-term studies.
48% of people consume less than the estimated average requirement of magnesium, and 52% of people with high blood pressure do not consume enough.
People often rely on blood tests to assess magnesium levels instead of focusing on their dietary intake.
Magnesium is found in leafy green vegetables, legumes, nuts, seeds, and whole grains, and is often lacking in processed and refined foods.
Supplements should not replace a healthy diet but should supplement it, especially when trying to reach the recommended daily intake of magnesium.
Magnesium oxide is a common but poorly absorbed form of magnesium, while magnesium citrate is well-absorbed and can have a laxative effect.
Magnesium L-threonate has been studied for its potential cognitive benefits, but results in humans are conflicting and not conclusive.
Magnesium bound to an amino acid, such as magnesium glycinate or magnesium taurate, is well-absorbed and has additional health benefits.
When choosing magnesium supplements, it's important to check for the amount of elemental magnesium or its contribution to the recommended daily intake.
Environmental factors, such as the processing of water and food, have led to decreased magnesium intake, emphasizing the need to prioritize whole foods.
A supplement should complement a healthy diet and not be used as a replacement, ensuring a balance of nutrients for optimal health.
Transcripts
there's a huge mistake 52% of us are
making when it comes to magnesium and
this mistake needlessly puts us at
higher risks of heart attacks Strokes
diabetes and weakened bones let's go
through why magnesium is critical for
our health the big mistake many of us
are making and how we should get the
optimal amount of magnesium at the end
of the video I'll share something about
magnesium that blew my mind during my
research but first even if you have a
normal magnesium blood test you may
still be deficient and run into easily
avoidable health issues let me explain
magnesium is an essential mineral
required for more than 300 enzyme
systems in the body including protein
synthesis muscle and nerve function
blood glucose control and blood pressure
regulation it also contributes to the
structural development of bone DNA
synthesis and the production of a
powerful antioxidant called glutathione
additionally magnesium plays a critical
role in the active transport of calcium
and pottassium ions across cell
membranes this is vital for nerve
impulse conduction muscle contraction
and maintaining a normal heart rhythm
but here's the problem with magnesium
blood tests an adult body contains
approximately 25 G of magnesium with 50
to 60% present in bones and most of the
rest is found in soft tissues so less
than 1% of the total magnesium is found
in blood and these levels are kept under
tight control so assessing magnesium
status is difficult because most of the
Magnesium is inside cells or in the bone
so blood levels have little correlation
with the total body magnesium levels or
concentrations in specific tissues there
are other methods of assessing magnesium
status such as measuring magnesium in
saliva and urine but no single method is
considered satisfactory and this
contributes to the big mistake many of
us are making when it comes to magnesium
intake and we'll address that later in
the video but first what evidence do we
have that higher magnesium intake
improves our health and when reviewing
the research with me see if you can spot
a huge problem that trips up many Health
influences in 2010 an observational
study of more than 14,000 people showed
that higher magnesium intakes were
associated with an almost 40% risk
reduction in sudden heart death a 2013
study published in the American journal
of clinical nutrition involving more
than 300,000 people showed that higher
magnesium levels were associated with a
30% lower risk of heart disease you can
see that Association quite clearly on a
graph from a separate study published in
the Journal of the American Heart
Association in 2016 it shows that low
magnesium levels are associated with a
36% higher risk of death compared to
high levels of magnesium can you see the
problem yet I'll give you two more
examples it's not just heart disease
that's linked with magnesium higher
magnesium intakes are also associated
with a lower risk of Strokes according
to a 2012 study involving more than 200
140,000 people additionally strong
associations exist between magnesium and
measures related to metabolic syndrome
such as blood pressure cholesterol blood
sugar and insulin sensitivity for
example a 2011 study involving over
500,000 people shows that higher
magnesium intakes are associated with a
22% reduction in the risk of developing
type 2 diabetes and the list goes on low
magnesium intakes are associated with
dementia poor hearing Parkinson's
disease depression anxiety and the list
goes on but have you spotted the problem
with this research it's all associations
and correlations and correlations do not
equal causations so let me give you a
couple of examples to drive this point
home there's a real correlation between
the number of people who drowned by
falling into a swimming pool and the
number of films Nicholas Cage appeared
in this correlation suggests that as
Nicholas Cage appears in more movies
more people will drown inwi sing pools
which is obviously a coincidence with no
causal link you making this up another
example is the correlation between per
capita cheese consumption and the number
of people who died by becoming Tangled
in their bed sheets this ridiculous
correlation implies that eating more
cheese might somehow cause fatal bed
accidents which is clearly not the case
so when looking at this magnesium
research yes observations are
interesting but what we really need are
human randomized control trials but that
leads us onto the next problem there's
no money to be made by funding these
large long-term magnesium studies so all
we've got are small short-term studies
that often conflict with one another but
don't worry there is a solution which
I'll go through shortly for example
while this 2018 randomized control trial
showed benefits from magnesium
supplements for parameters of metabolic
syndrome another trial did not this
conflict of evidence extends even to
well-known benefits of magnesium such as
improved sleep or treatment of muscle
cramps as consumer lab concludes several
small studies suggest that taking
magnesium May shorten the time it takes
to fall asleep in Old adults with
insomnia although it does not appear to
improve sleep quality or increase Total
Sleep time and when Cochran performed a
systematic review they concluded that
magnesium is unlikely to help with
muscle cramps what we can say at this
stage is that magnesium is an essential
element for our health and higher
intakes are strongly correlated with
many health benefits however but we lack
the randomized control trials to
establish a cause and effect
relationship given these correlations
it's crucial to reach the recommended
daily intake of magnesium and that's the
key takeaway yes we lack the randomized
control trials but we should strive to
reach the recommended daily intake the
trouble is 48% of us consume less than
the estimated average requirement let
alone the recommended daily intake which
for males is 420 mg and females is
320 additionally about 52% of people
with high blood pressure do not consume
enough magnesium so the mistakes people
make are not consuming enough magnesium
and relying on a blood test to assess
their levels rather than focusing on
their intake but the big mistake people
make is after recognizing that their
magnesium intake is likely low they
don't address it properly let me explain
magnesium is found in leafy green
vegetables such as spinach legumes nuts
seeds and whole grains generally foods
containing dietary fiber provide
magnesium so yes meat does contain some
magnesium but not as much as plant-based
sources and many of us are deficient
because we're eating processed refined
Foods the Magnesium is stripped away and
instead of improving the diet many of us
turn to an easy option and just buy a
magnesium pill the problem with this
approach is that you miss out on all of
the other benefits of a whole food diet
a supplement is just that it should
supplement an already healthy diet not
replace it and that's the strategy that
I use I have a great diet but it can be
challenging to reach the recommended
daily intake of magnesium day in and day
out so I supplement with 126 Mig of
magnesium or 30% of the recommended
daily intake this complements a healthy
diet but just because I take a
supplement does not in any way mean that
you should as well but that leads us
onto the next question which form of
magnesium is best and there's a sneaky
trick that you need to watch out for
when looking at magnesium labels and
we'll cover that shortly starting with
magnesium oxide it's an incredibly
common form because it's so cheap but
it's poorly absorbed and not the form
that I use on the other hand magnesium
citrate is also cheap and very well
absorbed it also has a laxative effect
which may be useful for some people but
before we get on to my favorite forms of
magnesium we need to mention magnesium
l38 because this form has risen to fame
recently animal studies suggest that
using magnesium l38 improved the memory
of mice but in humans the results are
conflicting a small study funded by the
makers of a magnesium l38 supplement
showed a small increase in the speed of
performance when performing executive
tasks while those on a placebo showed an
even smaller Improvement however there
was no improvement in working memory
episodic memory attention anxiety or
sleep relative to the placebo another
small study also showed conflicting
results so I'm not convinced that this
expensive form of magnesium will offer
any additional benefits compared to the
other forms instead my favorite forms of
magnesium are those that are bound to an
amino acid such as magnesium glycinate
and magnesium Tate these are well
absorbed and both Glycine and toine have
really interesting roles to play in our
health and I've elected for magnesium
Tate for reasons that I've explained in
this video here but that leads me onto a
trick that you need to watch out for
when reading magnesium labels and then
I'll share is something that blew my
mind about magnesium the recommended
daily intakes are based on Elemental
magnesium so taking magnesium Tate for
example it's only 8 to 9% Elemental
magnesium so to meet the 126 Elemental
magnesium Target that I want I have to
take over 1,500 mg of magnesium Tate
this is one of the reasons why the
microvi supplement I designed has a five
pill serving size so that can fit all of
that material in but again just because
I take a supplement does not in any way
mean that you should as well so be
careful when you're reading magnesium
labels they should either say how much
Elemental magnesium is in them or List
how much of the recommended daily intake
they are providing
micrites 30% of the recommended daily
intake and here's what blew my mind when
looking at the Magnesium research one of
the reasons why we might have low
intakes of magnesium is that magnesium
used to be present in the water we
consume but much of it has now been
stripped away for example a 2017 study
in Israel showed that magnesium levels
fell sharply when the water supply was
switched over to desalinated seawater
it's the same for Denmark where as
magnesium concentrations in the water
supply decreased heart attacks and
strokes increased rates of atrial
fibrillation also increased as the
magnesium in the drinking water
decreased in summary our water and Foods
today are heavily processed and have
Stripped Away much of the Magnesium we
have to prioritize Whole Foods to try
and get enough magnesium from our diet
and if a supplement is to be considered
it should supplement a healthy diet not
replace it and make sure to check out
this next video here that goes into a
lot more detail into torine and why I've
chosen to supplement with magnesium Tate
and a massive thank you to all of the
patrons supporting the channel
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