I Started Consuming Magnesium And I Never Regret It! 80% Of The People Are Low In Magnesium!

Summary

This 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

00:00

🚨 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.

05:01

🔍 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.

10:01

💊 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.

15:02

💧 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.

20:04

🌟 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.

Keywords

💡Magnesium

Magnesium is a crucial mineral that plays a vital role in over 300 biochemical reactions in the body. In the video, it is highlighted as essential for muscle and nerve function, maintaining a healthy immune system, and supporting a healthy heart rhythm. The script mentions that magnesium deficiency can lead to symptoms like fatigue, weakness, and muscle cramps, emphasizing the importance of adequate magnesium intake for overall health.

💡Deficiency

Deficiency in the context of the video refers to an insufficient amount of a nutrient, specifically magnesium, in the body. The video discusses how a magnesium deficiency can manifest through various symptoms such as headaches, muscle spasms, and sleep disturbances. It also touches on the prevalence of magnesium deficiency in the Western world due to factors like diet and water treatment.

💡Diet

Diet is a central theme in the video, as it is one of the primary ways individuals can obtain magnesium. The script emphasizes the importance of a diet rich in leafy greens, nuts, and certain types of chocolate, which are natural sources of magnesium. It also contrasts modern diets, which may be lacking in magnesium due to processed foods, with traditional diets that were more likely to provide sufficient amounts.

💡Symptoms

Symptoms are physical signs or feelings indicative of a health condition, and in the video, they are used to identify potential magnesium deficiency. The script lists symptoms such as fatigue, nausea, and muscle spasms, which could suggest low magnesium levels. These symptoms are important for viewers to recognize so they can take proactive steps towards improving their magnesium intake.

💡Supplements

Supplements are products taken to provide nutrients that may be missing or insufficient in one's diet. The video discusses various forms of magnesium supplements, such as magnesium citrate, glycinate, and malate, which can be used to increase magnesium levels in the body. It also advises viewers to be cautious about the type of magnesium supplement they choose, as not all forms are equally beneficial or well-absorbed.

💡Biochemical processes

Biochemical processes refer to the chemical reactions that occur within living organisms, and in the video, it is mentioned that magnesium is involved in hundreds of these processes in the human body. This highlights the mineral's broad impact on health, including roles in energy production, protein synthesis, and the maintenance of healthy cells.

💡Constipation

Constipation is a condition characterized by infrequent or difficult bowel movements, and the video links it to magnesium deficiency. It is suggested that certain forms of magnesium, like magnesium citrate, can help alleviate constipation, while others, like glycinate, may not have this effect. This underscores the importance of choosing the right form of magnesium for specific health concerns.

💡Absorption

Absorption in the context of the video refers to the body's ability to take up nutrients from the food or supplements consumed. The script discusses how different forms of magnesium have varying levels of absorption, which can impact their effectiveness. For example, magnesium citrate is noted for its high absorption rate and broad range of benefits.

💡Neurological symptoms

Neurological symptoms are signs of nervous system dysfunction and include issues like twitching, insomnia, and headaches. The video associates these symptoms with magnesium deficiency and suggests that certain magnesium supplements, such as magnesium glycinate and threonate, can be particularly beneficial for addressing these concerns.

💡Dietary sources

Dietary sources are foods that provide essential nutrients, and the video emphasizes the importance of consuming magnesium-rich foods like leafy greens, nuts, and chocolate. It contrasts these natural sources with the limited magnesium content found in processed foods, highlighting the need for a balanced diet to ensure adequate mineral intake.

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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