I Started Consuming Magnesium And I Never Regret It! 80% Of The People Are Low In Magnesium!
Summary
TLDRThis video script delves into the significance of magnesium for health, highlighting common symptoms of deficiency such as fatigue, headaches, and muscle spasms. It underscores the mineral's role in over 400 bodily functions and attributes widespread deficiency to modern diets and water treatment. The script advises on natural sources like leafy greens and nuts, and supplement options including magnesium citrate and glycinate. It also addresses concerns about supplementation, emphasizing the importance of balancing diet with potential magnesium supplements for optimal health.
Takeaways
- 🚨 Low magnesium levels can cause symptoms like fatigue, weakness, nausea, and headaches.
- 🌟 Magnesium is involved in 400 to 600 functions in the body, highlighting its importance for health.
- 💧 Historically, people obtained magnesium from spring water and natural sources, but modern water treatments have reduced this intake.
- 🥬 Leafy greens are a natural and rich source of magnesium, with chlorophyll being particularly high in it.
- 🔍 Up to 80% of the Western population may have low magnesium levels due to diet and water quality.
- 💊 Magnesium supplements are available in various forms, such as citrate, glycinate, and malate, each with specific benefits.
- ⚠️ Blood tests may not accurately reflect intracellular magnesium levels, so symptoms and diet should also be considered.
- 🌱 To increase magnesium intake, consider incorporating more leafy greens, nuts, and chocolate into your diet.
- 💤 Magnesium can help improve sleep, reduce muscle cramps, and support overall well-being.
- ❓ If you suspect magnesium deficiency, it's recommended to try supplements under medical guidance and monitor symptom relief.
Q & A
What are some common symptoms of low magnesium levels?
-Symptoms of low magnesium levels can include fatigue, weakness, nausea, vomiting, loss of appetite, sleepiness, headaches, muscle spasms, and twitching.
How many functions does magnesium have in the human body?
-Magnesium is involved in between 400 to 600 biochemical and physiological functions in the human body.
What are the historical sources of magnesium that people used to get from their environment?
-Historically, people obtained magnesium from water sources like springs and rivers, and from consuming leafy greens rich in chlorophyll.
Why is magnesium deficiency common today?
-Magnesium deficiency is common today due to the highly treated water that lacks minerals and the consumption of processed foods that are low in magnesium.
What percentage of the Western population is reported to lack good magnesium levels?
-Studies suggest that between 60 to 80 percent of the Western population may lack good magnesium levels chronically.
Why might blood tests not accurately reflect the body's magnesium levels?
-Blood tests may not accurately reflect magnesium levels because 97 percent of the body's magnesium is inside cells, and blood tests only measure the small amount present in the blood.
What are some dietary sources of magnesium recommended in the script?
-Dietary sources of magnesium include leafy greens, chocolate, bananas, almonds, and nuts.
What are the recommended forms of magnesium supplements and why?
-Recommended forms of magnesium supplements include magnesium citrate, glycinate, and malate. Magnesium citrate is well-absorbed and beneficial for various functions, glycinate is good for neurological symptoms and sleep, and malate is linked with hydration and muscle health.
Why should you avoid mixing different forms of magnesium in the same supplement?
-Mixing different forms of magnesium in the same supplement may prevent you from getting the specific benefits you are looking for, as each form targets different physiological functions.
What is the suggested starting dose for someone who suspects they have chronic magnesium deficiency?
-The suggested starting dose for someone with suspected chronic magnesium deficiency is around 800 to 1500 milligrams, but it's important to consult with a physician before starting any supplementation.
What are some potential side effects of taking too much magnesium?
-Taking too much magnesium may result in diarrhea, but it's generally not considered dangerous as excess magnesium is typically eliminated through the bowels.
Outlines
🚨 Magnesium Deficiency Symptoms and Importance
The paragraph discusses the critical role of magnesium in the body, highlighting its involvement in 400 to 600 functions. It lists symptoms of magnesium deficiency, such as fatigue, weakness, nausea, and headaches, and emphasizes the importance of magnesium for health. Historically, people obtained magnesium from natural water sources like springs and rivers, and through leafy greens. Today, however, magnesium deficiency is common due to processed diets and treated water lacking this essential mineral. The paragraph suggests that adequate magnesium levels could alleviate various health issues and improve overall well-being.
🔍 Understanding Magnesium Absorption and Sources
This section clarifies that blood magnesium levels may not accurately reflect the body's true magnesium status, as most magnesium is stored intracellularly. It discusses the challenges in measuring magnesium levels and suggests that diet and symptoms are better indicators of deficiency. The paragraph also delves into various dietary sources of magnesium, such as dark leafy greens, chocolate, nuts, and supplements. It warns against certain forms like magnesium oxide and sulfate due to their potential to cause diarrhea, and instead recommends forms like magnesium citrate, glycinate, and malate for their benefits and absorption rates.
💊 Magnesium Supplementation: Types and Recommendations
The paragraph provides guidance on choosing the right form of magnesium supplements, discussing the benefits of magnesium citrate, glycinate, and malate for different health concerns. It advises against mixing different magnesium sources in the same supplement and suggests taking them at different times of the day to target specific needs. The speaker also shares personal experiences with magnesium supplementation, recommending starting with higher doses for those with suspected deficiencies and maintaining with around 400 milligrams of elemental magnesium daily.
💧 Magnesium Dosage, Safety, and Individualized Needs
This section addresses concerns about magnesium overdose, explaining that excess magnesium is typically eliminated through the bowels, causing diarrhea. It touches on the importance of magnesium for hydration and its role in various bodily functions, including sleep, digestion, and metabolism. The paragraph also mentions the need for individualized magnesium intake, especially for those with kidney issues or pregnant women, and suggests consulting a healthcare provider before starting supplementation. The speaker shares a personal routine of taking different magnesium supplements at various times to target specific health benefits.
🌟 Experiencing the Benefits of Magnesium
The final paragraph summarizes the health benefits of magnesium, encouraging listeners to incorporate it into their diet and consider supplementation if needed. It reiterates the importance of consulting healthcare providers and sharing experiences with them. The speaker invites viewers to support the channel by sharing the content, subscribing, and activating notifications to stay updated with new videos.
Mindmap
Keywords
💡Magnesium
💡Deficiency
💡Diet
💡Symptoms
💡Supplements
💡Biochemical processes
💡Constipation
💡Absorption
💡Neurological symptoms
💡Dietary sources
Highlights
Shaking pins and needles, fatigue, weakness, nausea, and vomiting could indicate low magnesium levels.
Magnesium is involved in between 400 to 600 functions in the body, not merely benefits.
Modern diet and water treatment contribute to magnesium deficiency.
Historically, people obtained magnesium from spring water rich in minerals.
Leafy greens are a common natural source of magnesium.
Processed foods like crackers, gummy bears, and french fries lack magnesium.
60 to 80 percent of the Western population may have chronically low magnesium levels.
Good magnesium levels can potentially alleviate headaches, joint pain, insomnia, and muscle pain.
Magnesium is crucial for the release of insulin and improving insulin sensitivity.
Magnesium's role in the body extends to metabolism, immune system, and anti-aging.
Blood magnesium levels may not accurately reflect intracellular magnesium levels.
Symptoms like cramps, twitching, and insomnia can indicate magnesium deficiency.
Magnesium citrate is recommended for its broad range of benefits and high absorption rate.
Magnesium glycinate is beneficial for neurological symptoms like twitching and sleep.
Magnesium malate is linked to hydration and can be used during physical exertion.
Magnesium threonate is recommended for central nervous system support.
The recommended daily intake of elemental magnesium is around 400 milligrams.
Excess magnesium is typically eliminated through the bowels, causing diarrhea.
People with kidney diseases should consult their doctor before supplementing with magnesium.
Magnesium is essential for better sleep, muscle relaxation, metabolism, digestion, and memory.
The speaker personally takes magnesium citrate, malate, and glycinate at different times for various benefits.
Transcripts
shaking pins and needles fatigue and
weakness nausea vomiting laws of
appetite sleepiness feeling tired
headaches muscle spasms twitching all
these could be symptoms that you have a
low magnesium level in your body did you
know that be careful if you have these
symptoms you might have low magnesium
levels articles mention that magnesium
might have in between 400 to 600
functions in our body and it's not that
it has 400 benefits it's that it has 400
600 functions that they can be in little
and specific parts of little and
specific processes going on in our body
but magnesium it's very very important
for our health but today we live in a
world that it's very deficient in
magnesium and there are a lot of reasons
most of it it's because of our diet and
because of the water that we drink how
do we get magnesium back in the days
back in the days we used to get
magnesium from the water when the water
was coming from the spring coming down
in the river and it was gaining all the
minerals as it was coming down and we
used to take that water and drink it and
that was enough for us to take most of
the Magnesium that we need which is
something around like 400 milligrams per
day as a minimum dose and the other
source which is very common is when we
take leafy greens there are other
sources like chocolate or bananas or
almonds or different kinds of nuts but
when we take leafy greens that green the
green that we see in the chlorophyll
that it's very very high in magnesium
and that's one of the most common
natural sources in which you can take
magnesium in your diet but what happens
today all the water that we drink is
highly treated it has just chloride in
the water and the rest it's just
crackers gummy bear years canola oil
french fries and all their processed
foods that we're eating today they lack
of magnesium so there are some studies
that say that people in in the Western
World in between 60 to 80 percent of the
population lack in good magnesium levels
chronically so try to picture your life
without having headaches or joint pain
or insomnia or sleeping bad or being
tired all the time or not having any
inflammation or muscle pain
all of this could be real when you have
good magnesium levels I'm not saying
that it's a miracle for everyone and
that it's going to help everyone and
it's going to be the solution for
everyone but for most of the people or
for a lot of people when they have low
magnesium levels this could be really
really helpful so in this video I'm
going to tell you all the benefits of
magnesium in this video I'm going to
tell you how much magnesium do you need
what's the best way to take it which are
the best sources of magnesium that you
can take in your diet as we just
mentioned but also in a supplement which
is the best way to take magnesium is it
better to take it in the morning is it
better to take at night how can you
measure or how can you see if you have
low magnesium levels or if you have high
magnesium levels who cannot take
magnesium who's in danger of taking
magnesium and I'm also going to tell you
how do I take it day by day
can my kids take magnesium so stick with
me till the end please remember that
magnesium is a part of in between 400 to
600 little biochemical and physiological
processes in our body it's all through
the literature I'm not making it up you
can look for it it's a very important
mineral inside of our cells and it's
very important for a lot of functions
and we lack of magnesium because of our
diet and because of the way that we
consume water today if you want to look
for benefits of magnesium you're going
to find them wherever you want for
concentration headaches depression
migraine muscle pain muscle twitching
for your metabolism to activate vitamin
D for your immune system for your colon
for your balance your production acid
inside of your stomach for your skin for
use for your telomeres for anti-aging I
mean we could stay here long enough just
mentioning all the benefits that you're
going to find in your health so could
you cure a disease by just taking
magnesium Maybe not maybe not cure a
disease but it could be very helpful for
a lot of diseases because when people
get I don't know arthritis is it going
to help of course if someone is diabetic
is it going to help if they lack
magnesium of course because magnesium is
very important for the release of
insulin so and it will help insulin to
be more sensitive in the tissue so it's
going to work better and it's not going
to have the same resistance if you want
to see we could we could stay saying all
every single disease how is it going to
work for autoimmune disease is it going
to work in cancer is it going to work of
course in every single disease go to
PubMed and look cancer and magnesium
autoimmune disease and magnesium
arthritis and magnesium diabetes and
magnesium and you're going to find of
course a lot of literature of the
importance of this mineral in our body
it's not going to cure anything but it
may magnesium prevent me to get any
disease these while if it's working in
600 processes physiological processes in
our body for sure having a good amount
of magnesium it's going to be very
helpful to prevent acute and of course
chronic disease a question that I get a
lot is when people say hey Doc why
should I take magnesium if I measured my
magnesium in my blood and it was good it
was okay so my physician told me that I
shouldn't take magnesium because the
levels were okay
please remember this
from all the Magnesium that we have in
our body 97 percent is going to be
inside of our cells
from the part that it's inside of our
cells that 97 most of it it's inside of
our bones and our bones are very very
jealous with the level of magnesium that
we have the rest is inside of the other
cells in which magnesium it's super
important all the functions that
magnesium has it's especially
intracellular inside of our cells
so the amount of magnesium that we're
going to find in blood which is extra
cellular and intravascular inside of our
blood it's very low so for instance take
a look at this table
imagine this is a cell
I can have low magnesium inside of this
cell
and the outside it's going to be exactly
the same amount or have a good amount of
magnesium inside of my cell or any side
of my bone and the level of magnesium
it's going to be exactly the same so
what does this mean that the level of
magnesium that I have outside of the
cell that I can measure in my blood
doesn't reflect the real amount of
magnesium that I have inside of my cells
and inside of my bones
and they have tried to see different
tests magnesium in red blood cells
magnesium and blood magnesium in in
their relation when people take calcium
and they could do a ratio in measuring
in urine but it's not very helpful so
today the best way to see if you may
lack of magnesium is check your diet and
look at symptoms symptoms as the ones
we've been saying all over the video if
you have cramps twitching muscle pains
insomnia if you feel weak depression
chronic constipation gastritis if you're
gaining weight if you have thyroid
problems all those can be related with
low magnesium levels so and one of the
things that are very beneficial is to
give it a try if you give it a try if
you take a good magnesium source and you
give it a try and you feel the
difference if you feel a relief of
symptoms then probably you didn't have a
magnesium deficiency and what can you do
you can load up your body again with
good magnesium levels and then you can
see if you can stick with that in your
diet so there are two ways and you can
for in which you can find magnesium one
is in your diet in your diet taking what
leafy dark leafy greens like veggies
like kale spinach
you can take chocolate that it's very
high in magnesium you can take almonds
walnuts very high in magnesium or and
you could take magnesium in your diet
and take it in a supplement remember
that in supplements they come in a very
different variety so you can find
magnesium oxide magnesium citrate
magnesium glycinate or bisc glycine
which is the proper way of of calling it
taurate trinate aspartate malate and it
depends on what is related to magnesium
to the function that you're going to
find in your body so which are the
sources of magnesium that I don't
recommend for you to take I don't
recommend for you to take magnesium
sulfate or magnesium oxide because those
are gonna help you having diarrhea
and you might say oh that's good for me
because I'm chronically constipated yeah
if you have one episode it's fine but if
you take every single day magnesium
oxide or magnesium sulfate then you're
going to end up with diarrhea and you're
going to be getting all your microbiota
the good bugs that you have in your
bowel away so please try to avoid
magnesium oxide it's a very it's the
cheapest and it's probably the one that
you're going to find more easily if you
see that in front it says chelated
magnesium please take the bottle and
turn it and see most of the time it's
going to say
magnesium oxide and this is the kind of
magnesium that you don't want to take
because you don't absorb it then you're
going to have just magnesium getting
inside of your mouth and then you're
going to eliminate it in your bowels of
course because it's producing diarrhea
so which of the sources that I think
that could be the better for you if you
want to get a wide variety of functions
I recommend for you to take magnesium
citrate which is probably the one that
absorbs easily and the most
you're going to find benefits for your
sleep for being tired for twitching for
cramps for chronic constipation for
gastritis vitamin D and all the
functions
if you want a wide variety but
especially for neurological symptoms
like twitching cramps feeling tired and
sleeping but not constipation you can go
for magnesium glycinate which is very
common in very well tolerated but it's
not going to help you with constipation
please remember that because I've seen
patients saying ah I took that magnesium
that you were recommending and it didn't
help me with constipation and I was like
okay what are you taking glycinate yeah
of course it's not it's not going to
help you because you're not taking the
right combination you might go for
malate which I'm going to talk to you in
a moment or citrate which is the best
way the third one is magnesium malate
malaid it's been also related with a
wide variety of functions with a wide
variety of symptoms but it's also been
very related with hydration
the kind of magnesium that you might use
for hydration when you mix sodium
potassium magnesium other things like
glycine for hydration to drink with
water when you're chronically dehydrated
when you have diarrhea vomiting when
you're sweating exercising or any other
cause of dehydration when you take
magnesium malate it's one of the best
sources for high absorption and the
other source that I recommend is
magnesium 308 magnesium threonate is
when you have especially neurological
symptoms but central nervous system
neurological symptoms what is that if I
have depression
uh if I feel tired if I wanted for
concentration if I have horrible
migraines but everything inside like
think if you want magnesium inside your
head not neurological outside but inside
your head when you want that you might
go for magnesium 308 or go for a mix but
don't go for magnesium that is mixed on
the same preparation remember this is
not math this is chemistry so if you
think oh I'm going to go for a source of
magnesium when they mix citrate
glycinate malate threonate all in the
same capsule don't go for that go for
sources when you take it by itself or
maybe when it's mixed with something
else magnesium and potassium that's a
very good mix or magnesium and lemon or
magnesium or something else but don't
mix different sources of magnesium
because you might not get the benefit
that you're looking in the same capsule
you might take them in a different
moment during the day for instance
distance
I want magnesium for relaxation for my
blood glucose for my intestine my bowels
and I want to take citrate that's
perfect but I want to take magnesium
also for my concentration and to sleep
better so I'm going to take glycinate
may I take citrine in the morning and
glycinate at night of course try to
drink it maybe one or two hours apart in
any time of the day that you want but
don't take them at the same moment
because you might not find the effect
that you want so what's the dose that
you should be aiming for at the
beginning if you see that you might have
chronic deficiency because you go and
see the symptoms and you check on your
diet and maybe you think yeah I haven't
been taking my veggies for a while like
we do men sometimes do that we don't
take veggies at all we're like chronic
babies and we didn't take veggies then
you might start for a gram a gram and a
half 800 milligrams please always of
course discuss it with yours with your
physician but you won't want to get more
magnesium inside of your cells so you
might want to reload or load your body
with with good quantities of magnesium
after that the amount that you need on a
regular basis is is 400 milligrams of
magnesium
not of magnesium citrate because when
you go what's the difference
there's a difference in between
Elemental magnesium and the combination
of magnesium that you're getting when
you take magnesium citrate for instance
maybe 40 could be Elemental magnesium
and the rest is citric acid the citrate
which is attached to the Magnesium so in
that having said that if I take I don't
know 800 milligrams 300 it's going to be
Elemental magnesium and the rest is
going to be the citrate the same thing
when glycinate or the same thing with
any other
but try to see that you're taking
somewhere around 400 milligrams at least
in between your diet and in between the
other sources that you're taking and try
to measure when your symptoms are going
away
and you might think also what happens if
I take too much is it dangerous if I
take too much magnesium well studies
show that it's not dangerous at all
because if you get to a high amount of
magnesium everything that that it's
filling up the glass you're going to
eliminate all that magnesium in your
bowels so what's the worst case scenario
that you're going to have if you take
too much magnesium you're going to end
up with diarrhea if you end up with
diarrhea when you're taking magnesium
it's one out of two or you're taking too
much or you have a bad stomach in which
you don't have enough acid to absorb the
Magnesium so what can you do you can
take magnesium with lemon water or
magnesium with water with a little bit
of apple cider vinegar that will help
you to assimilate properly the Magnesium
that you're taking we eliminate
magnesium through our urine it's very
common for people to eliminate magnesium
in the urine especially for instance
when women are during pregnancy they
eliminate even more that's why they get
some of the twitching and some of the
gastritis is caused by the lack of
magnesium that it's normal during
pregnancy that's why women during
pregnancy need to take a little bit more
magnesium because they are eliminating
more but if I'm eliminating magnesium in
my urine through my kidneys what happens
if I have a kidney disease some
nephrologist say that you should be
aware of the Magnesium that you're
taking and that you should restrict the
Magnesium that you're taking and they're
very dangerous because you might make
you might get a hyper magnesium or high
levels of magnesium but again there is a
recent study very recent saying that
this might not be true and now that
patients have a problem and their
kidneys may be some amounts of magnesium
might be very very helpful but again we
need to see a little bit more evidence
so remember if you have good magnesium
levels you're going to be sleeping
redder you can be more relaxed your
muscles are not going to hurt at all
you're going to have a better metabolism
you're going to have better digestion
it's going to be better for your memory
for diabetes gastritis for your immune
system to get more energy really
magnesium I've seen it for me and for my
patients it's a real Wonder and I told
you that I was going to tell you how do
I take it so I love veggies I take
veggies all the time I take big big
salads because all of the benefits that
I get from the fiber from potassium from
minerals but of course for magnesium and
I take
I was two three different sources of
magnesium in my diet and it depends on
my days sometimes I take magnesium
citrate because I I find it very good
for my digestion
sometimes I like playing soccer and I
like lifting weights so I use it if I'm
going to play soccer and I'm going to be
dehydrated or I'm gonna require a lot of
hydration I take during my training I
take magnesium malate and when I go to
sleep when I want to recover I take
magnesium glycinate so those are the
three that I take
during the day in different moments and
again when I'm sweating if I'm doing
more exercise I might be losing some
sodium but I might be losing some
magnesium as well so when I use it on my
diet and I do a good supplement with
citrate glycinate and malaid at
different moments that's the way that I
use it day by day so as you can see the
health benefits for magnesium are the
very wide variety and again when you
start taking it and if you feel the
benefit please
know that it comes from getting good
amounts of magnesium in your health and
back in your body and please remember
that the most important way to get
magnesium is through through your diet
but if you feel like you need a little
help a little compliment from a
supplement please don't hesitate to take
it and please tell your doctor or your
physician or your health care provider
that you're taking in and that you're
feeling the difference because you
really really are gonna feel the
difference and you're gonna see the
wonders of magnesium in your health and
if you feel that this information is
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to support us it's very easy please
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