Full Transcript Magnesium Overview and Why It Matters 0:08 In this video, 0:08 I'm talking about the truth about magnesium deficiency, what magnesium 0:12 does in the body, the most common signs and symptoms of a magnesium deficiency. 0:18 I'm going to go through the reasons why people develop magnesium deficiency. 0:23 So I'm also going to go through why the RDA level is too low. 0:26 Some of the best foods 0:27 to consume, and best strategies to optimize your magnesium levels. 0:30 So let's get into this. 0:31 Magnesium is a critical mineral used by over 300 0:35 enzymatic processes, over 600 biological functions in the body. 0:40 Doctor Norman Shelly, MD, 0:43 PhD, researcher, says according to him, magnesium deficiency 0:47 is associated with every known chronic inflammatory disorder, every known 0:51 chronic disease, at some level has a magnesium deficiency associated 0:56 with it, and magnesium deficiency is one of the most common 0:59 deficiencies in our society. 1:00 And the reason for that is because magnesium is to the body 1:04 what oil is to a car, 1:06 meaning the more stress we're under, the more we're utilizing magnesium. 1:10 And that's because magnesium is critical for all mitochondrial energy production. 1:15 When the mitochondria has enough magnesium, it can produce a lot of energy. 1:19 When magnesium levels get down to low, it's a rate 1:22 limiting step for mitochondrial energy production. 1:25 So our energy levels, the cellular energy reduces. 1:28 And when cellular energy reduces, we're not able to detoxify as effectively. 1:32 None of the cells are able to to do their optimal function. 1:35 They're not able to produce energy the way that they need 1:38 and express themselves the way that they need for optimal health. 1:42 Also, magnesium is key for calcium balance. 1:45 What that means is magnesium helps keep the optimal level 1:48 of calcium within a cell. 1:49 Calcium is really key for all action 1:53 potentials within all of our neurons, within our muscles. 1:56 For carrying out any sort of muscle contraction,
How Magnesium Supports Energy, Calcium Balance, and Vitamin D 2:00 we need optimal calcium levels. 2:01 When we have too much calcium in a cell, it over excites the cell 2:05 and can actually create something called cytotoxicity, which can damage 2:09 a cell, increase oxidative stress and inflammation in our system. 2:13 In fact, a high intracellular calcium and magnesium ratio 2:18 is associated with a higher mortality overall mortality rate. 2:22 So it's a really, really big factor. 2:24 Magnesium helps balance the calcium levels. 2:27 Magnesium is also key for vitamin D absorption. 2:30 We can be exposed to the sun and take vitamin D supplements. 2:35 And if we don't have enough magnesium, we're not going to convert 2:38 the inactive form of vitamin D into the active 2:42 form of vitamin D that our cells can utilize 2:46 for immuno modulation, for blood sugar regulation, 2:49 all the great things that vitamin D does for our body. 2:52 So there's a lot of talk about vitamin D deficiency. 2:54 And it is a really big deficiency. 2:56 But before we even can address vitamin D, 2:59 we've got to get our magnesium levels optimized for good vitamin D absorption. 3:03 So super key there on top of that, vitamin D helps block substance P. 3:09 Which substance P 3:10 when it's elevated in our system increases overall pain in our body. 3:14 And it helps to modulate what we call the NMDA receptor. 3:18 The NMDA receptor is associated with glutamine activity in our brain. 3:22 Glutamine is like the gas pedal on all of our neurons in our brain. 3:26 And so when we have too much glutamine, not enough of the brakes, which is Gaba, 3:32 we end up with, 3:33 irritability, with different types of mood disorders, anxiety with depression. 3:38 Right. 3:38 Because the neurons 3:39 will actually overexert themselves or they'll cause cell damage. 3:43 And, ultimately that can lead to a high level 3:46 of brain of, of inflammation in the brain, which can lead to depression. 3:50 And so magnesium is really like a balancer in our neurons 3:55 and in our brain and keeps the neurons firing at their optimal level, 4:00 which is going to help improve our mood, our thinking process, our memory. 4:05 So better mood, better memory and overall better mindset. 4:08 So it's super key there. 4:09 So symptoms of the major signs 4:12 and symptoms poor cognition and brain fog muscle spasms. 4:16 Really really common people have muscle spasms leg spasms nighttime leg 4:20 cramps, things like that often associate with magnesium deficiency headaches. 4:24 Now, headaches aren't really a neuronal issue as much as they are, 4:29 like muscle contractions, oftentimes tension headaches, things like that 4:33 in and around this area oftentimes can be treated with magnesium, 4:37 constipation for good muscle activity, good muscle contractions. 4:41 We call that peristalsis in the gut. 4:43 We need to have optimal magnesium levels.
Common Signs of Magnesium Deficiency 4:46 Fatigue. 4:47 Obviously, if we're not able to produce enough energy in the mitochondria, 4:50 then we're going to have either inadequate muscle contractions 4:54 or sporadic muscle contractions, which obviously 4:57 can contribute to constipation and then also fatigue. 5:00 We're not going to be able 5:01 to have as much energy as we need insomnia, which is really big. 5:05 So when the brain is being overexcited because there's too much calcium 5:09 in the cells, then we're not. 5:11 It's really hard to wind down and sleep, and we end up wired and tired. 5:16 So we're tired. 5:17 We don't have energy because we're not overproduce 5:19 mitochondria energy, but we can't shut down our brain at night 5:22 because we have too much calcium in the cells, too much glutamine in the cells. 5:26 We end up with neuro 5:27 cytotoxicity where one neuron is damaging the other neuron next to it. 5:31 It's like a domino effect, and we end up with widespread neuronal damage 5:35 and really a lot of trouble sleeping and a lot of trouble winding down. 5:39 That brings us down here. Mood disorders. 5:41 We talked about anxiety, depression, irritability, 5:44 anger issues can be associated with magnesium deficiency, chronic pain 5:48 because of the increase in substance P substance P 5:52 elevations in our bloodstream are associated with more pain in the body. 5:56 When we get a tissue tissue injury like we hurt our knee, we fall on our knee 5:59 or something like that, we get an increase in substance P, particularly locally, 6:03 right in that one area causing swelling, 6:06 pain, inflammation, all part of the healing process. 6:09 We don't have enough magnesium. 6:10 We're going to get higher amounts of substance 6:11 P really throughout our whole body, which is going to make pain. 6:15 It's going to lower the threshold for where our brain experiences pain. 6:19 Pain is an experience in our brain. 6:22 We may have an area that's damaged, 6:24 but the area we're actually where we're perceiving the pain is in our brain. 6:29 And so the lower the threshold, the pain threshold 6:33 in our brain, the higher amount of pain that we're going to experience, things 6:36 that wouldn't normally cause pain may now cause more pain in our system. 6:40 And so again, so shaded with magnesium deficiency, heart improper heart rhythms 6:45 like heart arrhythmias or tachycardia is where we have, excessive heartbeat, 6:49 that can be associated with magnesium deficiency as well. 6:52 Because magnesium deficiency is super key for keeping all the muscle contractions 6:58 working well, including the heart numbness and tingling because of the association 7:03 with pain with substance P, we're going to end up 7:07 with more numbness, more tingling, perhaps if we have a magnesium deficiency. 7:11 So these are the most common signs and symptoms. 7:13 And really the reason why people get magnesium deficiency. 7:16 It's either going to be inadequate intake 7:19 or it could be poor absorption. Right. 7:22 So we may not be consuming enough. 7:24 We also may not be absorbing enough because we don't have enough stomach acid. 7:27 Stomach acid is key for actually chelating minerals 7:31 zinc, magnesium, calcium and absorbing that into our system. 7:36 So we need optimal stomach acid. 7:37 So a lot of people are very low and stomach acid. 7:40 They're eating on the go. 7:41 They're eating bad foods that stress their system. 7:43 And that can cause low stomach acid, low mineral absorption. 7:46 People with celiac disease or irritable bowel 7:49 may not be able to absorb enough magnesium from their diet,
Why Magnesium Deficiency Happens 7:53 so that can be a really big factor as well. 7:55 If you have blood sugar imbalances. 7:57 If you have insulin resistance, we actually need insulin 8:00 to get magnesium into the cell. 8:02 So if we have insulin resistance and blood sugar dysregulation, 8:06 we're not going to be able to actually get the magnesium into the cell 8:08 where it can balance the calcium and magnesium ratio, 8:11 where it can act on the NMDA receptor, where it can reduce 8:15 substance P levels, where it can optimize vitamin D absorption. 8:19 And so if that's the case, 8:21 we're going to end up with magnesium deficiency in fact really common. 8:25 Anybody with insulin resistance pre-diabetes diabetes 8:27 they're all magnesium deficient. 8:29 Like we've got to really upregulate their magnesium levels in 8:32 as part of the process of helping them get well. 8:35 So that's one way. 8:37 And then also we can have too much excretion. 8:39 We're going to excrete a lot if we're over 8:41 consuming caffeine, if we're drinking a lot of alcohol, 8:45 if we're eating a lot of processed foods, high carbohydrate 8:48 foods, we're going to excrete more of this. 8:51 If we're taking certain types of medications. 8:53 Almost all medications cause us to excrete more magnesium. 8:58 And so we might be losing too much. 9:00 We might not be absorbing enough or might not be consuming enough magnesium. 9:04 Either way, research says that roughly 80 to 90% of 9:08 our population is magnesium deficient on a chronic basis. 9:12 And then even if you're healthy, 9:14 the more stress you're under, the more you're using magnesium. 9:17 So even like somebody like myself that's very aware of this, 9:21 I can go through periods, time where I'm magnesium sufficient. 9:24 And then let's say this is the threshold I'm under more stress. 9:27 Magnesium goes down right, and I've got to upregulate it. 9:30 And so you could most people, even healthy people are going to at least b 9:35 b magnesium deficient at throughout different periods of time 9:38 throughout the day. 9:39 So supporting your magnesium levels is super critical for overall health. 9:43 So how do we go about that? 9:45 How do we optimize our magnesium levels? 9:47 Well, the RDA says you need about 300 9:50 to 420mg of magnesium a day, depending on if you're a male or female. 9:55 Males typically need more. 9:56 You're about your overall body size, your age. 9:59 You know, they say men over 30 need roughly around 420mg, 10:03 whereas like a woman under 30, roughly around 300mg. 10:07 And of course, the more overall body mass you have, the more magnesium in general 10:11 that you need. 10:12 The less body mass, the less you need. 10:14 Now in functional medicine, we say the optimal is really 10:17 about 450 to 800mg. 10:20 That's what we're looking at in a functional nutrition world. 10:23 We want to make sure that we're not just, you know, patching up 10:27 some of these symptoms, but we're optimizing our overall 10:29 mitochondrial function and our overall expression. 10:33 So we need more magnesium. 10:34 In some cases we'll do something called magnesium loading where we'll do something 10:38 like 1000mg of magnesium a day for a period of time, 10:43 and sometimes even more to help optimize magnesium levels 10:47 for somebody that was very, very deficient in magnesium. 10:50 So when we're looking at that, it's going to be really hard to get that from food.
How Much Magnesium You Need 10:54 You know, the foods that are high in 10:55 magnesium are going to be things like green leafy vegetables, 10:59 lots of different types of nuts and seeds, pumpkin seeds, things like that. 11:02 But those also have anti nutrients, have oxalates. 11:05 They have enzyme inhibitors, things like that 11:09 that can reduce overall absorption of a lot of these nutrients okay. 11:14 And so a lot of particularly magnesium. 11:16 And so because of that some animal foods, if you have enough stomach acid 11:21 you can get magnesium from eggs, from grass fed meats, wild caught 11:25 salmon, from sardines with the bones, bone broth in general. 11:29 Right. All of those things are great. 11:30 I just recommend when it comes to diet, you stick with real foods. 11:34 Okay, I wouldn't overly concern yourself with anti nutrients 11:38 or with, you know, maybe negative things you may have heard about animal foods. 11:42 I would stick with organic, grass fed, pasture 11:46 raised animal products or organic fruits and vegetables. 11:50 Right. 11:50 And consume really a healthy, nutrient dense diet. 11:53 But I would recommend supplementing with magnesium. 11:56 Just about everybody benefits from some level of magnesium supplementation. 12:01 It could be as little as 100mg a day of a highly absorbable magnesium. 12:05 For many people, 200 to 400mg of additional magnesium 12:10 plays a really big role, and they notice a huge difference in their overall health. 12:14 Their brain functions better, they have better memory, better cognitive 12:17 acceleration, their ability to think sharply and quickly, gets upregulated, 12:22 their energy levels improve, their pain reduces 12:25 better overall mental awareness,
Best Food and Supplement Sources 12:28 better mood, less anxiety, less depression. 12:31 They sleep better at night. 12:33 I mean, all of these things can improve with as little as, you know, 12:36 even 100mg of magnesium supplementation. 12:40 So some of the best forms of magnesium are magnesium citrate, 12:44 magnesium malate, magnesium glisson, magnesium or irritate. 12:49 And you know, my favorite magnesium l theanine. 12:53 Which threonine? 12:54 Which is the type that has been researched for 12:57 to actually cross the blood brain barrier most effectively. 13:01 And so, there's a form called mag 18, 13:04 the trademark form of magnesium L three and eight that crosses that blood 13:08 brain barrier really effectively and has really quick results at reducing 13:11 anxiety and helping improve overall mental function. 13:15 And so that's my favorite type. 13:17 But malate, magnesium, magnesium citrate a lot of great, great, 13:21 health benefits to those forms of magnesium as well, 13:24 and even elemental magnesium that you can get in certain types 13:27 of supplements, as long as it's in a form where you can absorb it, and utilize it, 13:32 that's going to be effective. 13:32 And there's lotions that you can put on. 13:35 And also you can also do Epsom salt baths. 13:37 Right. 13:37 So Epsom salts naturally high in magnesium. 13:41 And so a lot of people notice 13:42 that taking magnesium transdermal works really well for their body. 13:46 So whether it's an Epsom salt bath 13:48 that they're taking, Epsom salts have magnesium and sulfates. 13:51 Sulfates help with liberty talks vacation magnesium does as well. 13:55 It's very important for liberty talks vacation 13:57 and then also the magnesium absorbs from the Epsom salts in the bath absorbs 14:01 into your body. 14:03 If you don't have time for a bath, 14:04 you can do Epsom salts, in water and just put your feet in it, right. 14:08 And just stick your feet in it. And that will help. 14:10 If you drink Epsom salts, you're not actually going to absorb 14:13 much of the magnesium in there. Early is not a good form. 14:16 It will act more as a laxative and just flush you out. 14:19 So if you're really constipated, 14:21 you can drink Epsom salts that will help flush you out. 14:24 And almost like give you an enema in a sense, an oral enema. 14:27 But you're not going to actually absorb the magnesium 14:29 into your system effectively. 14:31 So that's what you got to remember 14:32 with Epsom salts also doesn't taste good at all. 14:35 In fact, it'll make you kind of nauseous if you consume a lot of that. 14:38 And so with that said, Epsom salts, great way to get it. 14:41 Transdermal. 14:42 There's also transdermal creams, magnesium chloride, or different types 14:45 of magnesium creams and oils that you can actually put on your body. 14:51 So you can put those on your body, rub them in really good. 14:53 And that's a great way to absorb magnesium as well. 14:56 And then of course there's oral magnesium supplements. 14:59 There's powders and capsules that you can take again good forms. 15:03 Magnesium citrate, magnesium malate, magnesium glistening magnesium orate 15:08 all good forms magnesium chloride, good form. 15:10 And my favorite magnesium. 15:12 All three and eight for the brain nervous system that sense to work the best. 15:17 Although you'll get some benefit from all of those 15:19 for all for for neurological function with all of those. 15:23 So with that said, that is the truth about magnesium. 15:28 My favorite brand of magnesium is
Magnesium Forms and Final Recommendations 15:31 our brain calm magnesium, which is a form of 15:34 it's got the Mag 18 formed by MIT researchers magnesium L three and eight. 15:40 On top of that, it's got the magnesium malate and magnesium. 15:44 Listen eight glisten eight in album forms, 15:47 which is the research form for the highest level of absorption. 15:50 And so this product was really crafted for optimal magnesium absorption, 15:56 getting a blend of three different types of magnesium to really help help optimize 16:01 your neurology or muscle function, and your overall health and well-being. 16:05 Magnesium is key 16:06 if you're going to supplement with one thing 16:08 I would say get a really good, highly absorbable magnesium on board 16:12 or do something like we talked about Epsom salt baths, 16:15 magnesium lotions to get more magnesium into your system. 16:19 So hopefully you guys enjoyed this video. 16:22 Got a lot out of it. 16:23 Please share this information with somebody you know and you care about it. 16:26 And we'll see you guys in a future training. Be blessed.
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