3 Mechanisms for Magnesium Deficiency
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- čas přidán 30. 07. 2013
- Over 45% of the US population is deficient in magnesium due to:
1. Decreased consumption of green chlorophyll-containing vegetables,
2. Decreased absorption,
3. Increased excretion. Some magnesium supplements have better magnesium bioavailability than others.
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About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com
#magnesium #diet #supplementation - Věda a technologie
I suffered from severe anxiety for most of my life. While in a hospital, a nurse told me my magnesium levels were very low. I started supplementing with magnesium citrate when I got home. About 2 weeks later my anxiety faded and my life completely changed.
Take a lot of it, and magnesium citrate is a good cheap for that is easily absorbed.
I'm no expert, just from my experience and research
Have you tried or heard of magnesium threonate?
Conor W any idea on how much you take? And I've read that magnesium citrate has a mild diarrhetic effect, have you taken/done any research on magnesium glycinate? It's supposed to have the same anxiolytic effects without the diarrhetic effects.
What's your dose?
Anyone else love this lady 🥰
bet she is hard to live with. Just an idea.
@@yank196101nagging kind of women
Absolutely!! She is great !
You mean my future ex wife?
Love her! But she’s married!
LOOOVE her and her super dense info, with actual mechanisms.
For me, it's EXTREMELY motivating to eat healthier when I understand WHY. The mechanisms tying exactly what I eat or don't eat to direct health effects.
When you don't know, it's like this black box, and you subconsciously end up thinking, "Ah it's not that bad" because you don't notice substantial immediate effects. Information brings the true cost-benefit into focus, and into the short term.
e.g. chlorophyll's central atom is magnesium. THAT's why dark leafy greens are good. Not just this "eat dark leafy greens because i heard it all my life and other people around me repeat the same thing" nonsense.
gwho I know your comment is from 3 years old. But your express exactly what i thought.
Other thing that motivates me is to obtain a specific miligrams of certain micronutrient by eating specific grams of spinach and not just eat a lot of spinach.
For example: the daily goal of magnesium is 400 mg, therefore i eat 460 grams of spinach distributed in 2 smoothies: one in the morning and the other in the night.
@gwho I know this is unrelated, but I saw your comment on prolotherapy and how you had terrible side effects. Were these injections performed by Ross Hauser? A few people us have had disastrous consequences from his treatments (loss of function, mobility, etc) and are doing something about it. And the more people to share their experience, the better.
Right, and most things are like that regardless of context. They figure most people don't like to or care to digest detailed information.
It's why doctors never explain anything to you. It's like they have the mentality that if anything is acutely wrong, they'll let you know.
Go watch her stuff on 🥦 sprouts and sulphoraphane. I started sprouting and the best way for taste I noticed to take my sprouts (about 2oz worth) was to make a chopped salad 🥗 and use a cream based salad dressing like olive gardens ranch or Panera breads Cesar (two I’ve tried so far). As a side benefit to always getting my sprouts (and learning that “why” is a big one) I actually found it motivates me to eat more salads.
Magnesium was a life changer for me. Eliminates depression.
As does eliminating anything in the diet tbat depletes Mg such as indigestible, industrially processed, refined grain, legume and seed oils; all sold as vegetable oils
@Chris Williams I would try magnesium glycinate. That’s the one that cured my depression.
@@bemighty247 magnesium glycinate is great just be mindful that the glycine can induce sleepiness. I used to take it twice a day, once morning, once before bed. I didn't know why I was so sleepy at noon.
hi.did you have any illness like for eksample acid reflux and do you take any medication? did you have low magnesium or did you just take the it? Is magnesium Calm magnesium citrate or magnesium oxide?
@@naomikhalif6954 no acid reflux. And I’m sure my magnesium was low but wasn’t diagnosed with low mag.
When I turned 39, I started to get migraines after intense exercise. After a bit of research, I figured out that I was magnesium deficient. Taking 500mg of magnesium threonate has completely cured me, and I haven't had one in years.
hi.did you have any illness like for eksample acid reflux and do you take any medication? did you have low magnesium or did you just take the it? Is magnesium Calm magnesium citrate or magnesium oxide?
@@naomikhalif6954 No other illness other than massive migraines. No other medications. I saw some research that found that around 50% of adults in the US are deficient in magnesium, largely because of depleted farmlands, and what the symptoms are, such as migraines, insomnia, muscle tightness. I then looked up the best version to take. Magnesium L-Threonate is the best one to get magnesium into the brain. Mag-oxide is not absorbed by the gut, it's only useful as a laxative. Mag-citrate is ok, but no optimized for crossing the blood-brain barrier.
I suffer from love deficiency and Dr. Ronda would be my absolute cure! hell I love you!
God! It is SO refreshing to find a Channel with someone that is SO Intelligent and Knowledgeable. Just subbed.
Thanks for this information! You absolutely rock!
Great information. Clearly and concisely presented. Thankyou very much Dr Ronda
Thank you Rhonda for an informative video on magnesium deficiency. I like the way you put it, that our bodies are starved for magnesium, and the minimums really are just the bare minimum to survive. I have been supplementing magnesium for a few years now. I just recently started supplementing vitamin C too after reading a study that led me to realize that the older we get ( im 40) the more vitamin C we need and the RDA is far below the optimal amount. Anyways, i found your channel via a Tim Ferris podcast and subscribed. Thanks again , Katie
Lyn
Vitamin C is required mainly for those of any age whose diet is high in refined carbohydrates.
Keep going Rhonda!
Boy, this lady knows a ton of stuff. So glad she posts it up. Thanks for sharing Ma'am.
I wish she was answering questions on IG or all these social meda platforms
you are such a nice doctor. thanks a million.
Great info Doc, much appreciated.
Awesome video as always! Thank doc!
I love the little smirk at the end when she's telling us to drink a spinach smoothie. She's a bit of alright!
How do u know this was a smirk? Maybe something like a facial nerve quirk, ppl lease give her the doubt of the benefit! Lol
Very informative. Thanks for sharing!
super great points. Can't believe it took me this long to finally realize the importance of proper daily nutrition, age 48 and now I'm 51 feeling better and lost weight. Thanks to you Rhonda Patrick. I follow your podcast frequently and love your info. We are building a body every day. Now I eat leafy green salads daily with my included macros and micros.
Thank you very much for the informations discussed in this video! Cheers from Morocco!
Thanks dr. From Taiwan 🇹🇼 I love your videos! 😍
1. The number 1 cause is low thyroid (T3).
2. Phytate binds to calcium before magnesium. Oxalates bind to magnesium before calcium.
3. Magnesium citrate not only causes a laxative effect, it also messes up the copper iron balance.
So don't take it?
What causes low thyroid?
@@emh8861 An improperly working thyroid causes things to go awry! it low thyroid or over-active thyroid!
Great work! I have been reading and listening to your articles/podcasts and it is very interesting. I have a question though if you have the time to answer.
Is it advisable to take pills with the inactive ingredient magnesium stearate ? Not as a magnesium source but it is for gout problems. Do you think taking this pill will decrease the availability of Mg for the cells ?
Thanks and please keep posting such important videos!
I like your vids keep posting them and thanks in advance.
Sincere and clear.
Excellent (as usual) !
Like the videos. Will keep following.
Priceless health advice.
Good review.
very informative...thank you...
If there is reincarnation, she is the woman I would love to come back as. She is BADASS, thank you for all the work and information that you put out to us. Love yah,, xxx
This is awesome. Q: Where can we find the proper references for this? Thanks!
cheers Ronda love this videos
Thank you! Subbed.
Another potentially significant reason, from a historic perspective, is that up till relatively recently in evolutionary terms it used to be relatively hard not to get appreciable quantities of magnesium from water, which would be, by default, gotten from natural sources.
You’re smart! Thank you for your video?
What about magnesium glycinate? Thanks , Rhonda. :)
Nicely Done
Magnesificent
Bravo Sir/Madam
(rimshot!)
Magnesiufent*
Cha-ching! Good one!
You the best Dr. Rhonda....
Intelligent, pretty, practical. I like it.
I like how she addresses the night of binge drinking haha
It's one thing to tell people not to do it, but people do it anyway. Might as well
give them option of what to do for the after effects.
Dr. Patrick, what do You think about plant based minerals?
Does our body absorb those minerals better, do they act in synergy?
What about chelated forms of magnesium? I take magnesium gluconate.
I am definitely suffering from alot of the symptoms noted for a Magnesium Deficiency..I took my first dose of Magnesium last night and the first thing I noticed is that I slept like a Rock!!! So yes, it definitely helps with relaxation obviously.. hopefully I'll start to feel all the other benefits on my CNS as well
You mentioned diet is a factor in magnesium deficiency.
I’m on a keto diet is that none diet that may effect the amount of magnesium in your body.
Thank you, I’m new to your channel.
Just got lucky and stumbled upon her. Love her too!
thanks doc!
Dr Rhonda is fricken gorgeous!!! Wow 🤩
Hi Dr. Rhonda, I recently purchased a magnesium supplement and just now found this video. The supplement I purchased is Magnesium Bisglycinate Chelate.... The producing company touts that it has improved bioavailability over the oxide and citrate forms. Have you come across this?
Thanks for all you do! I'm glad I came across your work on Joe Rogans podcast.
The one you bought doesn't cause you have loose stool. Magnesium is must be attached to something else and often the "carrier" is not easily absorbed, hence diarrhea the next morning. Glycenate chelated Magnesium is bined with anemioacid, doesn't cause discomfort, and helps people sleep better too. I have been taking it for years since when my son started his med school 7 years ago and told mom that about 80% or more Americans are deficient in this nutrient. Michael Polan(?) has a book about our food deficient in just about everything nutricious compared to their ancestors.
Love your fast style of speaking... and what you say. A lady I know is in her 90's and she eats a lot of green salads and has not broken a bone ever... and she doesn't see well so she sometimes falls. No breaks thank goodness. Those leafy green lettuces and tomatoes have served her well. She's also skinny and still strong.
she speaks like a second grader giving a powerpoint presentation
@@AnxiousCowboy Maybe she is!
thank you so much.
Rhonda Patrick and Carolyn Dean should have talk about magnesium!
Good idea!
Dr. Rhonda what do you mean by magnesium. Is it all the magnesium or 2-3 types of the total sum of all types form of magnesium. Please a short explanation.
Blessings & Gratitudes
i love this lady.
Thank you.......
I read a study that said that soaking in Epsom Salts increases blood magnesium levels as well.
Participants in the study soaked for 12 min per day in a hot bathtub with a 1% solution. it appeared to top off their sulfur levels as well.
If you find out, let me know!
Magnesium oil.
magnesium oil also should, but unfortunately I hate oil :(
@@1Sun111 it really isn't oil more like a,salt but it feels like an oil, hence why they call ut mag oil
Sun there are wonderful lotions that have the oil in it!!
Can anyone speak on the magnesium supplement ZMA by Optimum Nutrition? Just started using it again now.
Please answer some of these questions
would magnesium bisglycinate be better for absorption?
what about the transdermal effect of epsom salts?
Magnesium-malat for Energi issues
Magnesium-Threonate for Brain issues
Magnesium-oxide for constipation issues
Magnesium-citrate for relaxation issues
Magnesiom-chloride for absorption issues
Magnesium-sulfate for muscle issues
Magnesium-glycinate for sleep issues
is there a broad mag supplement that would cover all bases?
@@AnxiousCowboy yes,simply eat raw kale and collards
What about magnesium stearate?
@@cristilaye5912 That's what almost all colored people do Ask Tiger Woods!
Hi Dr. Patrick--any thoughts on ZMA (in particular, SNAC ZMA-5)? Should I be worried about the fact that it's magnesium aspertate? I have had great effects from taking it (I have a 1-year old, so sleep is limited and I feel like it makes my sleep a lot more efficient), so I'm reluctant to drop it, but would if the aspertate is really an issue.
Thank you
What about magnesium oil? Is it good?
What is the healthy level of magnesium if the guidelines are wrong?
What about quelated magnesium? It’s it better than the citrate form?
I love this woman
Spinach smoothie baby!
Thank you for the information.
Just one question though. What about the high levels of oxalates in spinach? Doesn't that cause harm to the body?
You would think it would have turned up in studies showing vegtables extend life or reduce cancers and stuff, but never heard that.
How about soft water as opposed to hard water? Is this also a contributor for magnesium deficiency, especially in cities and urban areas as opposed to places where hard water (well water) is consumed? Your thoughts?
Hi Doctor, you mention that T1 diabetes can cause an increased the excretion of Magnesium from the kidneys. What is the mechanism for this? And what can we do to counteract this happening? Found you through JRE : )))
Got it! Bottle of rum, check. Spinach smoothie later, check. I'm going to eat some spanakopita right now (Greek spinach pie) before I drink.
Wandering Wade ναι, είναι καλό και νόστιμο επίσης .
I love this lady also.
Thank You Rhonda Patrick for all your contributions to the science of health. I finally realized why no one listens to me about vitamin d or sunlight or sauna, it's because compared to her artistically informative expression and verbiage, I sound like an ape. How would I contact her for research I'm doing related to the field?
Climb a tree and beat on your chest...I'm sure she'll hear your call! 🐵🐵🐵
🦍 🦧 😂
I read that magnesium is low in greens these days because the soil is poorly nourish hence plants didn't contain high level of magnesium as it used to.
Regarding eating large amounts of spinach, what about the oxalate content? That is not something you want too much of.
Can you comment on magnesium oil? (aka magnesium chloride)
Select the one with the most mg per 10 or 100 ml
how to test?
FoundMyFitness 67% decreased bioavailability is a pretty big deal (2:57), do you have a source for (understanding) that stat? Does that include anything with (e.g.) "Hydroxy propyl methyl cellulose" in the glazing, regardless of not stating "enteric coated"? And is cutting open a coated tablet likely to greatly increase absorption, or does it interfere chemically (too)?
Dr Patrick you say that we should consume spinach and I have a question for you doesn't spinach stop the absorption of magnesium in your body because of the oxalate acid that is in it
Can anyone help me? What’s the difference between magnesium aspartate and elemental magnesium? When we talk about dosage are we talking about the elemental magnesium dosage?
Is it possible to OD on magnesium? With supplements
If the legumes are digested by mushrooms first (miso), is the bioavailable of magnesoum increased?
And what of the role of lectins in the digestion process?
Doctor I had a question
What is your opinion on Magnesium Chloride Brine flakes that are dissolved in your bathtub when taking a bath. Also some suggest making magnesium "oil" from these flakes that is then applied topically.
Which is the better way to get magnesium, topical or trough digestion?
80% absorve magnesium oil. 20%-40% intake magnesium caps.
My mag levels are in the normal range but a little low. I took mag supplements for a little while but they have me weird bouts of anxiety and depression.
looking insanely healthy
One serving of raw milk contains about 400 milligrams of calcium, 50 milligrams of magnesium and 500 milligrams of potassium. (7) These minerals are vitally important for cellular function, hydration, building bone density, blood circulation, detoxification, muscle health and metabolism
So does one serving of pasteurized milk. Pasteurization does not remove these essential minerals.
It does however slowly damage the bones. Homogenised milk damages the digestive system.
She clearly stated that meat and dairy have no appreciative levels of magnesium. Dairy causes inflammation and creates muscus. Not good.
But what about oxalates ?
What about when you sprout your legumes? Sprouting eliminates the enzyme inhibitors.
Beautiful and talented. Thank you for your videos.
Nothing more attractive than a super intelligent woman!!!!
So what is the ideal amt. of magnesium intake daily?
Until toilet issues arise
I heard Mag citrate was the least absorbable and Magnesium Glycinate was the best?
Parsley and cilantro would be a really good supplement to have how about kale and spinach to
citrate causes diarrhea- not always but often
maybe malate or threonate would be a better choice or chlorophyll with broken cell walls?
any recommended dosage for magnesium citrate?
She said clearly - organic SPINACH, organic KALE, organic ALMONDS.
So smart and gorgeous ❤️❤️❤️
I use a transdermal mag chloride after researching effects of oral mag ... what are your thoughts on transdermal versus oral delivery?
Use bought of them!
IMO this is the best method to utilize magnesium.
More absorbable than the oral forms
What about magnesium L- threonate, I have read it is the only form that breaks the blood brain barrier.
I take magnesium threonate myself
Threonate version is good for migraines
Corey Mihailiuk , it doesn’t break it; it passes through it. Yes that’s right. It’s pricey though . Vitacost has the best price.
magnesium threonate improves the amount of magnesium in the brain by about 5% if you supplement it, magnesium bisglycinate about 2,5% and magnesium citrate reduces it actually by about 3%, while plant based magnesium improves it about 30%, i don't know in what timespan though, i forgot the part but i guess in about a week we are talking, bisglicinate is about 4 times less expensive then threonate for the amount i have researched at least, so that's the one im using, and plant based ofcourse, pears are a very good source
Hey do you take request? Because I've been looking in to NAHD what do you think of this supplement? Seem to work great on rats as we all know we not rats.
I went out and purchased magnesium and zinc today after listening to you Doc! You rock!!!!
Take zinc on a on and off again basis, lest copper levels be depleted. Familiarise yourself with the entire Mineral World, such as on the Frank Turfano channel.
@@jessicali8594 Frank tufano is a joke
@@rudymelo880 "Commies always out themselves by resorting to ad hominem from the outset." Either list his errors or refrain from embarrassing yourself with such purile comments.