This video explains why magnesium is a 'macromineral' essential for over 300 body reactions, but 75% of people don't get enough. It covers how to get more magnesium through food and supplements, and why it's hard to test for a deficiency. The speaker also details five different types of magnesium supplements and what each is best for, like sleep, heart health, or energy.
Key Takeaways
1
Magnesium is a crucial macromineral involved in over 300 essential metabolic reactions in the human body, from energy production to muscle contraction and nerve transmission.
2
About 75% of people are deficient in magnesium, and this 'invisible deficiency' is difficult to detect with blood tests because only 1% of magnesium is stored in the blood.
3
Reasons for magnesium deficiency include modern farming practices depleting soil, diets high in processed foods and sugar, and certain medications like birth control and blood pressure pills.
4
Adequate magnesium intake offers benefits such as protection against heart disease and type 2 diabetes, reduced risk of certain cancers, improved sleep and mood, and relief from migraines.
5
Dietary sources of magnesium include green leafy vegetables, seeds, nuts, black beans, avocados, yogurt, and bananas, and adult supplements typically range from 400-1000 mg daily.
6
Magnesium glycinate is excellent for relaxation, improved sleep, and reduced anxiety without causing digestive upset.
7
Magnesium taurate is beneficial for cardiovascular health, helping to regulate blood pressure and heart rhythm.
8
Magnesium malate is recommended for boosting energy and can be helpful for those experiencing chronic fatigue or fibromyalgia.
9
Magnesium threonate (Magtein) is known for its ability to cross the blood-brain barrier and supports cognitive function, memory, and learning.
10
Magnesium citrate is primarily used for its laxative effects to promote regularity and ease constipation.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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look at what is new in research what's
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hot in the news or any topic that can
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help us feel great lose weight and live
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longer better usually all three okay so
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today I'm diving into the multifaceted
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role of magnesium the invisible
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deficiency going to tell you about the
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basics and then go into the different
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types that are available because it can
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be a little daunting when you see the
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Shelf
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magnesium is what we call a macr mineral
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meaning you need a bunch of it it's a
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Powerhouse so many different biological
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functions necessary in the human body in
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fact it's involved in over 300 different
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metabolic reactions that are essential
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from Basic Energy production to muscle
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contraction blood pressure regulation
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nerve signal transmission you have to
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have
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magnesium however the reality is 75% of
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us aren't getting
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enough and that's what they call the
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invisible deficiency every organ in your
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body needs magnesium and there are over
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3,700 magnesium binding sites in your
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body where it's got to lock in and do
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its job the body has to have it and
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we're probably
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underestimating the deficiency status
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because you can't even tell by a blood
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test chances are it's not going to be a
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good indicator since only 1% of
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magnesium is in your blood even if we do
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the gold standard red blood cell
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magnesium test that's not the best
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reasons we're so deficient partly
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because of modern farming practices and
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overall depletion in the soil so soil
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other reasons diet magnesium depleting
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Foods all the processed foods all the
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soft drinks all the sugar all require
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magnesium for its metabolism and we
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don't have any in that
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food in addition there's what we call
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drug induced deficiency a lot of
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medicines Americans rely on also deplete
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magnesium birth control pills blood
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pressure pills diuretics even some
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cholesterol reducing medications so why
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is so why is this so important in fact
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it is so important that many Health Care
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Providers consider it their secret
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weapon because it can make such a
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difference in a person's health and
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their Outlook some of the biggest
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benefits of adequate magnesium is
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protection against heart disease type 2
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two diabetes lowering the risk of
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certain cancers especially colar rectal
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cancer sleep and mood are big hitters
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connecting to adequate magnesium leading
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to this mineral be called being called
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the relaxation mineral or the chill
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pill and if you're someone who suffers
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from migraines or headaches magnesium
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can be the big relief so dietary wise
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you need to focus on Rich sources green
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leafy vegetables seeds like flax Sesame
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and sunflower almonds and other nuts are
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terrific sources black beans avocados
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yogurt bananas all are great
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options sometimes supplements need to
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fill the Gap and human adult dose is
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going to be 400 to 1,000 milligrams
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spread throughout the day you can also
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increase your status by taking regular
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epson salts bath or even foot baths
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magnesium present in the Epsom salts can
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be absorbed through the skin
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so how you do it it doesn't really
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matter but it is important to increase
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magnesium in your diet and here's here's
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some of the reasons why number one
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energy production one of the primary
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functions of magnesium is energy
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magnesium is needed to take that
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ATP the body's fuel so that it can be
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converted it actually the Magnesium
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dependent enzymes convert blood sugar
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into
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energy 2/3 of total cellular magnesium
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is in the mitochondria so you can see
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that mitochondri it's where you make
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your energy there was a
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study Journal of nutrition in 2016 that
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added magnesium to elderly women's
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regular exercise routine and and the
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workout got even better results Boos in
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blood sugar utilization reduced diabetes
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and increased performance yeah talk
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about dancing your weight to Fitness
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that was really good so if your energy
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is low maybe your cells are crying for
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magnesium second thing super common
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blood pressure regulation
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magnesium it influence vascular and epid
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endothelial function whereas calcium
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contracts magnesium relaxes it helps the
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blood vessels relax letting them expand
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you know so that's how it contributes to
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healthy blood pressure just like you've
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got the water your hose if that nozzle
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is is pushing it out there really tight
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you're going to have high blood pressure
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but when you open it up it flows with
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less pressure so that's why magnesium
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relaxes it and lets it flow
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slower research in the American Journal
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of hypertension 2017 demonstrated that
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magnesium supplementation significantly
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lowered blood pressure in people with
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high blood pressure hypertension and
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they were they recommended it as a
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natural intervention in fact when
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pregnant women have toxemia and high
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blood pressure one of the medications is
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magnesium to bring it down I often
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recommend people that they're coming in
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with their blood pressure starting to go
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up I recommend just starting with
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magnesium because that a lot of times is
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all they need third thing nerve signal
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transmission so magnesium is Need for is
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needed in the neurotransmitters for all
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the signal
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transmission regulates calcium into the
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cell so that you get proper conduction
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so I think of calcium as the contractor
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and and magnesium is the relaxer so I
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look at magnesium for anything tense and
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Twitchy muscle twitches muscle cramps
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Tremors think magnesium deficiency worst
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case scenario really low in magnesium
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can be
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convulsions scientists that uh believe
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that these symptoms are because calcium
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is flooding into the nerve cells and it
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overe excites them so you need the
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tempering of magnesium there was a study
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in the Journal of Neuroscience in 2018
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found that magnesium deficiency led to
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excitability excessive excitability of
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neurons and was associated with
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neurological disorders so we need
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magnesium for good nerves a lot of times
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it's taken for stress okay and even
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muscle contraction number four great for
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muscle spasms and that's why epson salts
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are so relaxing epson salts are really
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magnesium chloride so it's good for
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relaxing it's good for insomnia years
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ago there was a pre pediatrician I'm
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talking 35 years ago lendon Smith so
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popular he he was the pediatrician to
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America he recommended magnesium for
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kids to help them sleep and at shop at
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the shop we carry many forms of
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magnesium for kids chewable powders
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pills all sorts of things so Journal of
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sports science and medicine 2019
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recommended magnesium supplementation
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for muscle function and reduce muscle
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cramps great for athletes or anybody
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having strenuous physical
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activity there you have it magnesium
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unsung hero for energy production blood
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pressure regulation nerve signal
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transmission muscle contraction overall
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health since 75% of us are deficient
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good place to start adequate magnesium
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intake through a balanced diet or
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supplementation all contributes to
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really good metabolic reactions okay so
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now let's look at a few different types
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of magnesium because some types are
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better than others for one condition or
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another so my favorite the best seller
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at The Good Earth magnesium
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glycinate you could call it the
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relaxation
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Maestro magnesium glycinate is magnesium
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combined with glycine the amino acid
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known for its calming effect magnesium
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glycinate it's like a soothing lullaby
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for your body promoting better sleep
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reduced
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anxiety really good thing about this one
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is it doesn't hit the gut a lot of
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magnesium is taken simply for
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constipation but if you aren't troubled
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with that and you don't want that effect
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you want glycemia the glycinate um I've
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had people think they actually had a
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medical problem when in fact fact they
10:00
were just taking the wrong kind of
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magnesium so there was a study in P1
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2012 that recommended magnesium
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glycinate for improving Sleep Quality
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reducing insomnia and promoting
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Tranquility second one magnesium Tate
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the
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heart takes Center Stage for
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cardiovascular health it it combines it
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with toine another amino acid that also
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supports heart health and may regulate
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blood pressure so Tate form really helps
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all the tissues but targets
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cardiovascular both for blood pressure
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and Rhythm there's a uh research article
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in hypertension research 2016 that
10:52
indicated that magnesium Tate had a
10:55
positive effect on both blood pressure
10:58
and heart health Health then number
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three we've got magnesium malate for
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energy it is the go-to option malic acid
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is what it's combined with malic acid
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and magnesium malic acid usually is
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found in apples but it teams up with
11:17
magnesium to really help that ATP
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production so really good for people
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that may have fibromyalgia been used a
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long time for that so there was a
11:28
journal of nutritional medicine in
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1992 that suggested magnesium malate
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would be beneficial for people with
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fatigue low energy levels or chronic
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fatigue
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syndrome or
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fibromyalgia number four oxide now this
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isn't my favorite one but it sure is
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budget friendly very very cheap um you
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know it does have a higher magnesium
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content but super low bioil
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bioavailability compared to the other
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forms so it's going to contribute to
12:05
your overall magnesium intake but boy oh
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boy it's going to hit the gut pretty
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hard so if you have constipation that
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could be a good
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thing then a really exciting one the
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Magnesium threonate it's also called
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magine great for
12:24
cognition for the brain known for its
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ability to cross the bloodb brain
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barrier
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it levels peak in the brain so it can
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support cognitive function and there
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have been lots of tests on Improvement
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in memory and enhancing learning so
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there was a study uh in the journal
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neuron that suggested
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magnesium 3 andate would be enhancing
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synaptic density and improve cognitive
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abilities so good choice for brain
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health and then lastly we're going to
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talk about
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citrate that is one really geared at the
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gut it is really known for its laxative
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effects magnesium here really helps
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promote regularity and ease constipation
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and that's been written about in the um
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Journal of
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gastroenterology 2012 and going forward
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so the world of magnesium is diverse
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there are so many types depending on
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what you want whether you need
13:31
relaxation cardiovascular energy boost
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cogn cognitive enhancement there is
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magnesium that's going to be good for
13:40
you a lot of different ones from Basic
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Energy production to muscle contraction
13:46
blood pressure regulation nerve
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signaling you really do have to have
13:50
your magnesium and since over
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75% of us aren't getting enough this is
13:58
the invisible to
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efficiency over
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3,700 binding sites all over your body
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and 300 different enzyme reactions we
14:10
need to make sure we are getting our
14:12
magnesium so whether it's from your food
14:15
being deficient or whether you're taking
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medication that further could deplete it
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you need to be aware and either beef
14:21
beef up your food intake or supplement
14:24
so if you're feeling stressed Twitchy
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have insomnia high blood pressure take
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medications fatigued constipated it is
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one of those supplements that you can
14:35
tell when you take
14:37
it thanks for listening to another
14:40
edition of today's nutrition I hope it
14:42
helps you or someone you love as always
14:45
you can listen again to other shows on
14:47
my website Deb for.com or wherever you
14:50
listen to podcasts under today's
14:52
nutrition have a great day chill and eat
14:57
something high in magnesium um
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Magnesium- The Silent Deficiency
Deb Ford DCN RDN
29 views
Jan 24, 2024
15:00
From basic energy production to muscle contraction, blood pressure regulation, and nerve signal transmission. You have to have magnesium. However, the reality is that 75% of us aren't getting enough, leading the lack of magnesium to be called the “invisible deficiency.” Every organ in your body requires magnesium.