The Dangers of Magnesium Deficiency (and Rhonda Patrick's preferred dietary & supplement sources)
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- čas přidán 19. 06. 2024
- Despite magnesium's critical role in over 300 enzyme processes and its importance in muscle functions, energy production, and electrolyte balance, half the country doesn't even meet the RDA.
For athletes, the stakes are even higher. With the RDA set at around 320 mg/day for females and 420 mg/day for males, it's concerning to note that physically active people may actually require 10-20% more than the RDA due to increased losses in sweat and urine.
Yet, many aren't even hitting the baseline.
In this video, Rhonda discusses the dangers of magnesium deficiency, the best food sources of magnesium, and her preferred type of magnesium supplement.
___
Watch the full episode: • How Vitamin D, Omega-3... - Věda a technologie
Mg Salts, Flakes or Oil….
Please note: there was a study by a professor of biology from Birmingham University, 🇬🇧. Around 15 years ago I read.
He tested around 100 people’s Mg levels. Then told them to take a bath in 100L of water with a 20% solution of Mg salts for 20 minutes each day for 7 days. Then come back to be re-tested. He found the average improvement in Mg levels was 33%.
That’s a massive improvement compared to the trace amounts achieved by normal supplements. He noted that this method was by far the most efficient way to improve your Magnesium levels safely. (The skin is our biggest gland).
Also, note there’s other types. Example: mg Salts, mg Flakes (slightly stronger) and mg Oil (more potent too). As I don’t have a bath, I apply mg Oil after a shower 🚿.
I get a Blood test every 4 weeks and my mg levels are usually around 95% mark.
Given that study noting the efficacy of the method, it surprises me that the majority of all the medical commentators online never mention it?
I’ve been using it for about 15 years now. A ok.
Also, as most of the replies on here are asking about what brands for quality etc…
When looking for ‘The Mark of Quality’ for Mg Salts, Flakes or Oil, look for the source: ‘Zechstein Sea’.
This is a prehistoric sea which is a few miles below the seabed of the North Sea where it is mined from the Netherlands 🇳🇱
As it has no pollutants and is pure. Top quality.
I hope this helps.
May the Force
be with you.🌀
Jim🌀
(-: :-)
Yess a big fan of transdermal magnesium, still alot of people don’t believe it wil absorb trough the skin or say there has not been a good study on it. If the skin can absorb vitamin D from the sun trough our skin and absorb nicotine from a patch on the arm i believe that magnesium can be absorbed as well i don’t need a study for that. My bloodpressure has gotten lower and my heart palpitations gotten less after 1 month of using the oil on my skin.
When I did my cardiology and critical care medicine training we literally poured magnesium intravenously to patients with low ejection fraction . Great safety profile and cardiovascular benefits.
I take a mag supplement before bed. I have noticed I feel better because of it. You are looking good Rhonda, as usual. Thank you.
What brand are you taking?
Thank you ❤❤
Myelin repair requires sublingual B12(preferably the methylated one. Solgar makes a good one) additionally essential fats as Onega 3 fish oils. A b complex with choline and alpha lipoic acid (Jarrow has a quality one, time released.) avoid sugars, alcohol and coffee. Wishing you well
Everyone is a nutrition and psychology expert now
Hi Rhonda! Is magnesium also good for Myelin repair? I am beginning to have some nervopathy (spelling) in my feet. Also, your hair looks healthy and beautiful!
B vitamins!!!!! Thiamine, B12, and more, but those two are common. Get on a full-spectrum, methylated B complex with ALL 8, and especially with B6 in the form of P5P, as it can lead to toxicities.
Neuropathy is NO JOKE. Go to a doctor for it too.
I have had the same Neuropathy in my feet at times. Mainly when I over-due the sugar, that sugar is a killer. I believe that Mike from High Intensity Health talked about Berberine and Magnesium helping with sugar overload. I take Benfotiamine and it has helped the tingling in my feet. Cheers!!
@@bludog4657if you have neuropathy and benfotiamine helps alleviate that, you should really keep taking a B1 supplement and look at why you developed such severe deficiency that it caused myelin sheath damage in the first place. It’s abnormal, unless you had a terrible diet.
Do you perhaps bloat excessively after certain foods? SIBO (Small Intestinal Bacterial Overgrowth) can cause nutritional deficiencies
@Ruktiet thx friend. My daily multi has B vitamins. But I also take a B complex on Saturday before my leg workout. B/c I feel like it gives me energy. Maybe I should supplement with more than my daily has.
@bludog4657 thx you!
Dear doctor Patrick, could you please make a video about fluoroquinolone toxicity (getting floxed)? Not only it is a catastrophe of the modern medicine, but it also cause magnesium deficiency.
Problem with electrolyte drinks is most don’t mention the type if magnesium ir that it’s magnesium oxide
I like lmt. It has mag malate, which is great for muscle soreness
Is there an electrolyte drink with more than trivial amounts of magnesium?
There's a difference between the amount of magnesium supplement (i.e. Magnesium Glycinate, Magnesium Citrate, etc.) and the amount of actual Elemental Magnesium that supplement yields. Is this relevant? It makes me confused about how much magnesium supplementation I should actually be using.
For example: 500mg Magnesium Citrate should yield about 56mg of magnesium (~11.2%). This means that you would need to consume about 1300mg of Magnesium Citrate per day to give you 150mg of actual magnesium absorbed. Magnesium Glycinate is a bit higher in magnesium, like 14-20%. You'll still need about 1000mg to give you an extra 150-200mg of magnesium in your diet.
I suppose this adds even more of an advantage to getting most of it from food, because then the risks of over-consumption are non-existent. You can't really get too much magnesium from food, but over-supplementation can be dangerous for your health.
It’s sad that we need supplements for this because the soil is so drained from nutrients as a result of industrial farming. Not only is food extremely expensive, generations ahead are going to have an even tougher time meeting basic nutrient requirements.
It's also sad that you eat garbage like McDonald's and Doritos then turn around and blame the soil.
@@Kube_Dog I don’t eat garbage like that but go ahead and assume smartass. Bet you sleep in the same bed as that dog in your pfp
@@Kube_Dog nice assumption. Bet you sleep in the same bed with that dog in your pfp
@@davidcardinal3654 I'm skeered of the soil! Oh, boo hoo hoo!
@@Kube_Dog go kiss your dog troll, I think you are a little angry at the world today
On point 👍 💯
Names a wide variety of plant foods magnesium the states, “the bottom line is people aren’t getting enough leafy greens.” Sort of a strange bottom line instead of a wide variety of plant foods including the ones she listed
Forms of magnesium:
Magnesium glycinate (or bisglycinate): Chelated form; magnesium bound to glycine. Known for high bioavailability and minimal gastrointestinal side effects.
Magnesium citrate: Non-organic; magnesium bound to citric acid. Also known for good absorption and often used as a laxative.
Magnesium malate: Chelated form; magnesium bound to malic acid. Considered to have good bioavailability and may support energy production.
Magnesium taurate: Chelated form; magnesium bound to taurine. Thought to be well-absorbed and beneficial for cardiovascular health.
Magnesium orotate: Chelated form; magnesium bound to orotic acid. Believed to have good absorption and may support heart health.
Magnesium lysinate (or bislysinate): Chelated form; magnesium bound to lysine. Often considered well-absorbed and gentle on the stomach.
Magnesium gluconate: Chelated form; magnesium bound to gluconic acid. Absorption may vary but often used as a supplement for magnesium.
Magnesium lactate: Organic; magnesium bound to lactic acid. May have good absorption, but less commonly used compared to other forms.
Magnesium aspartate: Chelated form; magnesium bound to aspartic acid. Generally considered to have decent absorption.
Magnesium fumarate: Chelated form; magnesium bound to fumaric acid. Absorption may vary, and less commonly used compared to other forms.
Magnesium succinate: Chelated form; magnesium bound to succinic acid. May have good absorption and potential benefits for cellular energy production.
Magnesium bromide: Non-organic; magnesium bound to bromine atoms. Used in some medical treatments and as a catalyst in organic synthesis.
Magnesium nitrate: Non-organic; magnesium bound to nitrate ions. Used in agriculture as a fertilizer and in pyrotechnics.
Magnesium phosphate: Non-organic; magnesium bound to phosphate ions. Found in some supplements and believed to support bone health.
Magnesium oxide: Non-organic; magnesium bound to oxygen atoms. Commonly used in supplements but has lower bioavailability compared to chelated forms.
Magnesium sulfate: Non-organic; magnesium bound to sulfur and oxygen atoms. Used medicinally as a laxative or in baths for muscle relaxation. (ChatGDP 3.5 Free)
Don't forget sucrasomial magnesium, which has the highest bio-availability due to it being covered in a phospholipid that protects it from being interfered with by other nutrients.
Nice breakdown.
Please note: there was a study by a professor of biology from Birmingham University, 🇬🇧. Around 15 years ago I read.
He tested around 100 people’s Mg levels. Then told them to take a bath in 100L of water with a 20% solution of Mg salts for 20 minutes each day for 7 days. Then come back to be re-tested. He found the average improvement in Mg levels was 33%.
That’s a massive improvement compared to the trace amounts achieved by normal supplements. He noted that this method was by far the most efficient way to improve your Magnesium levels safely. (The skin is our biggest gland).
Also, note there’s other types. Example: mg Salts, mg Flakes (slightly stronger) and mg Oil (more potent too). As I don’t have a bath, I apply mg Oil after a shower 🚿.
I get a Blood test every 4 weeks and my mg levels are usually around 95% mark.
Given that study noting the efficacy of the method, it surprises me that the majority of all the medical commentators online never mention it?
I’ve been using it for about 15 years now. A ok.
Also, as most of the replies on here are asking about what brands for quality etc…
When looking for ‘The Mark of Quality’ for Mg Salts, Flakes or Oil, look for the source: ‘Zechstein Sea’.
This is a prehistoric sea which is a few miles below the seabed of the North Sea where it is mined from the Netherlands 🇳🇱
As it has no pollutants and is pure. Top quality.
I hope this helps.
May the Force
be with you.🌀
Jim🌀
(-: :-)
@@jimpix8019 Thank you for your feedback; the information on the baths was very helpful. I had never heard of the Zechstein Sea, so I will look into it!
Thanks ! 🍫🍫
What is the best time of day to take Magnesium. Thanks
Magnesium Glycinate you can take without food and get very good absorption and not have calcium block it. If you take it Magnesium Glycinate 30 minutes before bed the magnesium and Glycinate will help you sleep better. Magnesium Glycinate is proven to extend life longer than other many forms of Magnesium. Source: PHD Dr. Brad Stanfield. Also Spain did a study on magnesium and the results were the same as what Ronda Patrick found.
I started supplementing about 300mg of mg glycinate, and 1500 to 3000mg of potassium bicarbonate, with four glasses of milk over the course of the day. If I don't my heart races at night, I get terrible cramps, and it's extremely hard to train for ultras.
Mag l threonate, + METHLATED Super B complex, D3, Nac+Glycine, omega 3 high dose. ❤
Magnesium glycinate gave me awful migraines.
I don't know if I just did too high a dose for too long (400mg nightly for about a year), or if I have an issue with the glycinate form, but I definitely tied the migraines to the magnesium.
I'm thinking of trying the topical route to see if i can raise my blood magnesium levels without the adverse effects.
Why take it everyday? That's not really necessary for everyone. Of course the company is going to recommend a dosage but that's because they want u to hurry up n buy some more
400 mg every night seems SUPER high. Maybe take lower amounts of it per dose?
It gives me headaches also. Is there a different form of magnesium we should take instead of glycinate? Or maybe a lower dose 🤔 we have to figure this out because I can definitely feel better when I take it but I can't deal with the headaches?
@@farhadsafari7943 I started doing it topically with no issues. I might branch back out to oral supplementation (at a lower dose like you say), but it'll be awhile. I have some low grade PTSD from all of those migraines, lol.
@@talle2029 I've heard some people have issues taking magnesium when they're deficient in thiamine. But I've also heard some people have issues with the glycine portion of the mag glycinate. I think it's hard to know without experimenting.
You could try different forms (like mag oxide/malate/etc) to see if that's your problem. You can also try topical magnesium (that's what I'm doing right now). There are sprays, gels, Epsom salts, etc.
Can someone please tell me the beat form for anxiety/heart palpitations? Thank you! 🙏🏻
Perhaps a low dose beta blocker ( like Bisoprolol,Nebivolol,Metoprolol )will serve you best!
Breathing. Through your nose. Box breathing. To help calm anxiety. Practice a couple times per day. That also helps lower HR.
Magnesium citrate/glycinate, b1, krilloil helped me a lot. Ashwaganda is also great but if you have an iron metabolism problem or hyperthyroidism you should NOT take ashwaganda. I also would NOT recommand (methyl)folate , it does make anxiety worse in some people!
Rhonda, which magnesium? There are a much of different ones.
she said she takes glycinate
@@louisah6020 thanks
When you say an RDA of 400, is that elemental?
Yes. In supplement form that figure excludes whatever the Mg is bound to such as taurine, glycinate etc in the serving stated on the bottle.
The serving might state 1400mg but the elemental might only be 280mg of Mg
I have trouble with severe leg muscle cramps after a long day of manual labor or period of intense exercise. Would magnesium deficiency be a likely cause? (I hydrate pretty thoroughly.)
Yes, look to potassium too.
Also a topical magnesium lotion should be helpful . Life Flo has a really nice one. And taking magnesium and potassium are important. Coffee and alcohol remove the minerals as well
I was having leg cramps almost every night until I started magnesium.
@@hmmm..2733 Thank you for your confirmation. . I will try Magnesium.
My RLS resolved immediately with Vit D
I take 480 mg of magnesium glycinate every day religiously
A big problem is is finding actual true magnesium glycinate that isn’t filled with sawdust or silicone or whatever fillers because it’s a big money scam instead of just giving people magnesium glycinate
Why can’t they just sell you what you want it is alway a cheat
No my friend the biggest problem is knowledge. Wrong knowledge or too little knowledge leaves susceptible to being manipulated and programmed into their business scam. It’s all a scam. You need to inform yourself on why you don’t need supplements and how to get them naturally.
Could you please list the non-reliable brands you know? Do you have any one you recommend?
Just try and buy 3rd part tested that’s the best you can do
If you buy something that has any other listings on the product it’s fillers
I start my day with oatmeal /porridge with a half dozen types of seeds (chia, flax, pumpkin, sesame, sunflower, poppy) all chopped/ground up fresh each time, leaving it to soak in boiling water for 20 minutes 'ish then nuke in the microwave for 2 (only time I use it).
each week I cook up a big batch of my bean /legumes base (pinto, black, turtle, chickpea, split pea, lentil, barley and others)
spitting into portions and freeze
then use one each day with a load of fresh and frozen veg to make each one into a curry or something interesting to have with a load of rice or pasta.
some days with meat or fish some not.
this is what I've found to be best for me,
and not full of sugar /salt and all the types of chemical additions you get in pre packaged franking 'foods'
If you boil the seeds for 20 minutes why do you then microwave?
@@haveaniceday7950 I don't, I pour boiling water into the the oat/seed mixture and let it soak for 20 /30 minutes
I nuke it if I've wandered off for too long
sorry, I 'spose I forget others don't know how to work with oats and seeds
@@GreedRuinsEverything im not cooking them, it seems ive worded that badly.
I get the oats and chopped seeds into the bowl and then pour over boiling water, then leaving them to soak in the bowl, I want the seeds to start giving up their goodness in to the oats which soak that up.
making it easier to digest and less chance of them passing through without giving much up.
nothing is thrown away, so nothing is lost, im just giving my digestive system a head start.
its the same reason for chopping the seeds.
@2Worlds_and_InBetween thank you in going to try this. Great idea .. 💡 👍
Is Citrate better than Oxide?
Magnesium oxide is just magnesium. You absorb about as much of that as you would sand. You absorb essentially none of it, which is why it works as a laxative. When they mix magnesium with something that is absorbed and "carries" the magnesium into your bloodstream, that is call chelated magnesium. I like magnesium glycine, but you can take citrate. It's good too. But mg oxide is bullsh-t.
@@Kube_Dog Thanks for the info! Whats the difference between glycine and citrate?
@@JA-mq9ti Those are just two things that magnesium can be bound with, so that the compound is more easily absorbed. Glycine is good for you too and helps a tad more MG get absorbed compared to citrate. I don't anything about citrate itself.
Pumpkin seeds.
I just drink ash water, its high in magnesium pottasium iron and more its super heavy dense in all minerals, but I live in pristine wilderness with no contaminated soils for the tree woods ashes to be tainted. 😮😅
are you serious?
@@alvarveigalima5474 No 😜I don't, but it's a plausible idea depending on the vegetation that's is burnt and the soil its grown in. It would probably be too high or low in something or other.
@@happytrader4828 😁😁😁😁 o ok 👌 ❤❤
Why would you say this ?
Would you recommend pressure treated lumber?!
I use a high quality electrolyte powder with 120mg of potassium citrate every time I drink water. I don’t generally drink water without electrolytes in it.
Which powder?
@@TommyShlong Sounds like Dr Bergs
The French started feeding horsemeat to young children once a month in the 1950s due to developmental issues caused by a magnesium deficiency due to rationing hence the ridiculous idea that the French eat horses in general.
It still possible to find horse meat at the butcher or some supermarkets in France. It's just not a staple food.
Quite right.I was making a point about magnesium and other sources of magnesium @@fabienpaillusson7390
You can buy Kangaroo meat from Australia.
Soylent green is people. They eat people.
This great butcher near me sells French people meat.
Does mag clouride or lotion works?
Mg chloride i like best. Cheap to.
I like how the thumbnail perfectly captures how you look when you are severely magnesium deficient.
Oxalate
Anti nutrients
Leafy greens nutrition must be in the soil to begin with.
Also a lot of stuff mentioned in the video is not always in season or available like avocado.
yeah
BS, cooking handles all that and avocado is available all year round where I live.
@@JakeRichardsong people put spinach in the blender and they eat it raw.
@@mgtowlevel5293we shouldn’t eat spinach and other dark, leafy greens raw?
I like this. No gimmicks, no gay intros, I just need the info asap.
Seems like oats, nuts, and legumes alone might be enough.
💯 given our depleted soils...
@@celticsunise4everif soil depletion means there is about 20% less nutrients, that simply means eating a bit more beans, almonds etc.
@@eighttwomusic Given abysmal conventional AG practices, it's likely >20%. The comment I responded to is gone...
Sorry but any confidence I had in what she was saying about health went right out the window when she mentioned that she had scrambled eggs for breakfast. 🤦🏻♀️
Why?
If you cook the kale, you destroy it, either steam, cook the kale, or get baby kale and put it in the blender.
Rather not make my thryoid worse by eating raw cruciferous veggies
Uncooked kale gives me violent diarrhoea. Body knows best
Please smile more Rhonda, you have a very nice smile.
Immagonnasay: sexist much? Would you make this comment to a man?
Stop confusing people! and making money of it!
There is no such a thing as perfect vitamin or mineral or diet for everybody,
There are clinical study's that proved that.
What makes are healthy or sick has to do more with what we think and how we feel than what we eat.
Funny enough, if you eat zero plants and dairy, you will not be magnesium deficient. Maybe some magnesium is lost processing plant food.
The highest mag sources are plants.
It’s amazing how clueless she is about soil nutrient depletion. Not to mention how clueless she is about oxalates and phytotoxins in kale. Yet, she’s got a PHD. Meanwhile there are plenty of educated Drs. Who have stated the issues I stated above and contradict her recommendations.
I laughed out loud when she said people aren’t eating enough leafy greens
Yo Billy you know you could start your own channel..maybe with one of your "educated " doctors. Rude.
Haters gonna hate
Are you just here to criticize and contradict? What a pathetic life you lead
Reported for misinformation.
Ppl have eaten leafy greens for years. I think that this new kick on how bad oxalates are, is ridiculous. If we cook the kale and spinach, and cruciferous veggie, we off set some of the oxalates. Americans like to go on different trends and become ocd about them 😂
Don't eat to much plants they may contain a lot of minerals(on paper)but there's also a lot of antinutrients and toxins.The bioavailability from plants is really bad and plants are deficient in several essential vitamins.Go low carb/keto or carnivore.
Reported for misinformation.
I hope you’re not repeating this stuff to someone who might actually listen.
Yikes! People believe this?
Totally true but the nut,plant and seed cranks won't believe it.
Should change your name to DonkeyTonky. Plants are all that matter. I'll report you to the SueYouSilly foundation.
Well, you're young and offer advice to old people who have experienced life and you haven't. You have the education, but over time that will change along with your perceptions of how it
all works. You strive for the advertiser's revenue and really don't have much to offer outside anxiety. Good luck getting old.
So you already did the things she advises and it failed?
Or are you just talking out of your ass?
I’m guessing you’re just talking out of your ass.
I'm literally shocked that this intelligent lady had "scrambled eggs" for breakfast! Scrambeling oxidizes the cholesterol & they contain loads OF cholsterol! I've been a nutritional reseaecher for 44 years. Eggs are NOT MEANT FOR HUMAN CONSUMPTION! I learn from this lady. ( Sulforaphane etc... ) but eggs??? Uh... No!
What's the issue with cholesterol?
Could you please point to your research on eggs.
Regards
There is no evidence that eggs are bad for human consumption. Some very old people have eaten eggs almost daily all their lives. We have eaten eggs for thousands of years.
Nonsense. Hijack someone else's channel.
Bro you are 30 years out of date
Eat a healthy balanced diet and this is a total non-issue. Nobody needs to take supplements if they eat right (with the only exception being B12 for vegans). These people just make content to get views and make money. Don’t get sucked in.
That’s the problem though. No one can agree on what “eat right” means or if the food we think we’re eating right are enough. That’s kinda why these channels exist.