Brief Summary
This video discusses the importance of magnesium for various bodily functions and highlights common mistakes people make when taking magnesium supplements. It covers causes of magnesium deficiency, the best forms of magnesium to take, dietary sources, and factors that can interfere with magnesium absorption. The video emphasizes the need for adequate vitamin D levels, proper gut health, and sufficient dosage and duration of magnesium supplementation to experience its benefits.
- Magnesium is crucial for numerous biochemical reactions in the body.
- Magnesium deficiency is common due to various factors, including low vitamin D, gut inflammation, and high carbohydrate intake.
- Magnesium glycinate is the best form for absorption and relaxation.
- Factors like smoking, alcohol, and certain medications can block magnesium absorption.
- Consistent intake over several months and addressing underlying health issues are necessary to see results.
Introduction: Magnesium benefits
Magnesium is the most important mineral in the body, involved in hundreds of biochemical reactions. It plays a role in conditions like atrial fibrillation, high blood pressure, insomnia, heart disease, leg cramps, and fatigue. Testing for magnesium deficiency is difficult because most of it is stored inside cells, not in the blood. Due to dietary habits and other factors, many people are deficient in magnesium without realizing it.
Magnesium deficiency
Magnesium is a helper nutrient in many biochemical processes. People are often deficient due to a genetic weakness in magnesium absorption, although this is rare. More commonly, deficiency is linked to low vitamin D levels, as magnesium absorption is dependent on vitamin D. The minimal daily requirement for vitamin D is around 10,000 IUs for maintenance.
Magnesium deficiency causes
Gut inflammation and low stomach acid can hinder magnesium absorption, with indigestion, bloating, and heartburn indicating insufficient stomach acid. Pre-diabetics, diabetics, and those with high-carb diets often have insulin-related issues that affect nutrient absorption, including magnesium.
Magnesium glycinate
Magnesium glycinate is the best form of magnesium due to its high absorption rate (around 80%). Glycinate also promotes sleep and relaxation. An imbalance of too much calcium and not enough magnesium can lead to leg cramps, high blood pressure, and arrhythmias. Magnesium controls calcium levels, and excess calcium causes muscle contraction and raises blood pressure. A testimonial shared how magnesium and vitamin D helped alleviate pain and lower blood pressure.
Magnesium sources
Smoking and alcohol significantly block magnesium absorption. Consuming too many sodas (high in phosphoric acid), refined sugars, refined starches, and junk food can deplete magnesium levels. Medications are also a major blocker of magnesium. Doctors often make the mistake of trying to determine magnesium levels from blood tests, which are inaccurate. Instead, it's better to recognize the symptoms of magnesium deficiency and increase intake of magnesium-rich foods. Leafy greens, pumpkin seeds, chocolate (without sugar), and certain nuts are good sources of magnesium.
What if magnesium’s not working?
People often don't take magnesium long enough to see results, needing at least 1-3 months to affect the body's biochemistry. Arrhythmias may take 4-6 months to show improvement. While leg cramps or skin twitches might resolve quicker, continued magnesium intake is necessary for full resolution. Insomnia may take about 4 weeks to improve. Digestive issues like constipation or diarrhea indicate an imbalanced microbiome, affecting magnesium absorption. Chronic stress and high levels of exercise increase the need for magnesium. The standard RDA of 400mg may not be enough for a therapeutic effect; higher doses like 800mg to 1600mg may be necessary, especially when addressing specific health issues. It's best to spread the dosage throughout the day for better absorption. Taking magnesium with a tablespoon of apple cider vinegar in water can acidify the stomach and improve absorption.
