Download my free Cognitive Enhancement Blueprint - packed with my specific protocols for boosting BDNF with heat stress, omega-3s, and exercise: bdnfprotocols.com/ Here are the timestamps for the episode: (01:05) Why the effects of magnesium are far-reaching (03:25) Why athletes need at least 10-20% more magnesium than the RDA (07:30) Why magnesium deficiency & insufficiency are common (08:56) How to determine if you're getting enough magnesium (09:02) The problem with magnesium blood tests (11:52) Magnesium supplements (14:28) The effectiveness of epsom salt baths (see also 01:09:19) (14:55) Is magnesium threonate better at crossing the blood-brain barrier? (21:46) Why magnesium threonate shouldn't count toward your RDA goal (22:42) What magnesium supplement do I take? (23:09) The effect of stress on magnesium balance (26:53) Why the energy demands of workouts affect magnesium balance (29:34) Does magnesium supplementation improve sleep? (30:42) Why trials in the field of nutrition are often misleading (34:04) Does higher magnesium intake improve cognition? (35:45) Does magnesium have a role in preventing Alzheimer's disease? (38:47) The effect of creatine on the brain (and its relationship to magnesium) (39:20) Why magnesium may prevent excitotoxicity in the brain (40:10) Magnesium's potential for managing migraines (43:19) The role of magnesium in aging (44:17) Why magnesium deficiency impairs DNA repair (45:51) Magnesium's role in cancer prevention (47:52) Why magnesium is intertwined in genomic stability (50:42) Why we shouldn't disregard observational data in nutrition (51:30) How magnesium intake affects mortality risk and cancer (54:27) Magnesium in osteoporosis prevention (55:59) Why magnesium intake in early life affects bone accretion (57:44) The effect of magnesium on vitamin D metabolism (01:03:14) Does magnesium treat high blood pressure? (01:06:50) Does magnesium help manage muscle cramps? (01:09:19) Is transdermal absorption of magnesium effective?
On your title screen under episode 87, it says, "WHY magnesium protects your DNA." So what happened? Did magnesium call a meeting between all of its cations and decided to protect the DNA in return for payment? I think what you're trying to say is "HOW" magnesium protects your DNA.
Going to have to give a fail to the list of foods. There is no reason to promote roasted nuts. Raw nuts are much healthier. Roasted nuts are high in Advanced Glycation End-products (AGEs). Clearly, raw nuts must have roughly the same amount of magnesium. Peanut butter in the US is made with roasted peanuts. There, both roasting and blending makes AGEs. One AGE accumulates in the body regardless of how healthy you are. The body simply does not know how to remove it. That is Glucosepane. Anyone serious about living a long life must make some effort to reduce AGEs in diet. Bare minimum is no butter, no margarine, no "toasted oils" like browned sesame oil or roasted walnut oil, no bacon, and no fried meats/cheeses. Next level is cutting out roasted nuts, aged cheeses, and anything grilled. I go quite a bit beyond that, but it does get harder. AGEs are associated with virtually every unpleasant condition and risk of old age. It is what causes cataracts, wrinkles (along with the UV), arterial stiffening, and stiffening of other tissues. The AGEs just find some nook to lodge, and billions of these molecules in the tissues reduces tissue flexibility. Everything must work harder when there is reduced tissue flexibility. It is also linked to cancer, kidney disease and diabetes. Stiffened tissues also rip easier, and the scars that patch things together do not perform the tasks that the pre-injury tissue used to do.
Very interesting presentation! I miss one possible source of magnesium that is never mentioned anywhere: *magnesium acetate * Personally I expect is to be of value.. Do you have any ideas about it?
You are one of the few experts which I do not need to increase video playback speed. You're straight to the point right out the gate. I greatly appreciate your intellect and knowledge. Thank you
Benefits in summary 1. Helps with sleep 2. Helps in slowing or preventing dementia 3. Helps in preventing cancer by reduces oncogene activation 4. Helps with regulating VitD levels 5. Prevents osteoporosis by improving VitD levels 5. Lowers BP and there by cardiovascular complications and dementia 6. Helps with muscle cramps
To elaborate on this: - Magnesium plays a role in over 300 enzymatic reactions in the body and is essential for many biological processes like energy production, muscle function, nerve signaling, blood pressure regulation, and DNA/RNA synthesis. - Around 45% of Americans do not meet the recommended daily intake of magnesium through diet alone. Major dietary sources include leafy greens, legumes, nuts, seeds, and whole grains. - Magnesium deficiency has been linked to increased risk of heart disease, diabetes, migraines, muscle cramps, osteoporosis, and cognitive decline. It may also accelerate brain aging. - Magnesium supports vitamin D metabolism and helps maintain optimal vitamin D levels in the body. - Observational studies show higher magnesium intake through diet is associated with lower risk of cancer, stroke, and all-cause mortality. - Magnesium supplementation has shown benefits for reducing blood pressure, frequency of migraines, and possibly improving sleep and bone health. - The form of magnesium, dosage, and individual nutritional status impact the effectiveness of magnesium supplements. Organic forms like magnesium glycinate are better absorbed. - More research is still needed to fully understand magnesium's role in various health conditions due to limitations of nutritional studies. Both diet and supplements may provide benefits. Also, regarding the DNA repair question, Magnesium supports DNA repair in a couple key ways: - Magnesium supports cellular health. Deficiency over time may increase cancer risk through accumulation of DNA damage. This implies that magnesium plays a role in DNA repair and preventing such damage from accumulating. - Stress and exercise can deplete magnesium stores, and the body prioritizes magnesium for short-term survival processes over long-term functions like DNA repair. This suggests DNA repair is one of the long-term functions that magnesium supports when levels are sufficient.
I can tell you that a 60-year-old woman I have been supplementing with approximately 352 450 mg of magnesium citrate. My heart twitches have gone away. I have no leg cramps. I have no joint pain no muscle issues and my cognitive function is very good when I am really consistent with taking my magnesium citrate. As an added bonus, my blood pressure went from an average of 140/100 to 121/80 consistently. I do not need any medication whatsoever. I think magnesium is a miracle. I also take vitamin D K2 omega and a good multivitamin. I’m a healthy woman thank God.
Can you please tell me the brand of magnesium citrate you take, vitamin D, and K2 , and multivitamin as well? I am in Thailand, and my Mom has osteoporosis in the left hip. I think this combination might help. Thank you
@@sakesuns1262 Hello I take Magnesium Citrate. But any Magnesium except Oxide would work. D3 5000 ius. any D3 would work. Make sure it’s not D2. And K2. 100 mcg. also known as Menaquinone-7. MK-7). The specific brands I use is called Sports Research. I buy on amazon or at Cost co. In the US. California. They sell it together in one plant gel capsule D3 & K2. The Magnesium brand is called Calm. It’s a powder. But like I said any brand should be fine. These 3 are a powerful enhancement to my health. My Multi vitamin/liquid is the Oasis Brand for Women. I hope this helps your mother.
She's a one-man band. She started in and didn't stop with all the content being so relevant to me I just soaked it all up.. My new favorite podcaster! Thank you Dr. Patrick!
I've got to tell you. I'm in my 60s and had poor sleep quality since my late twenties. I've used, wine, sleeping pills etc to help with sleep. I stopped wine use after a few months. I was on and off sleeping pills, plus medication for clinical depression and anxiety. I started taking magnesium glycinate and lowered sleeping pill use. I was pleasantly surprised that over a period of about two weeks, I slept for six hours at night without waking frequently.
Thanks for the deep dive. Magnesium was pivotal in me reversing my high blood pressure, when the doctor told me to reduce salt, but I was already not adding salt to anything or eating processed foods, I realised it must be the lack of salt & perhaps other minerals. I got onto magnesium right away and my blood pressure returned to normal in a few months.
Great episode! Rhonda recommends the USDA Food Data Central and I was looking at nuts/seeds for Magnesium and noticed 100g of pumpkin seeds has 500mg of Magnesium! Kale has 33mg of Magnesium per 100g of Kale so there is 15 times more Magnesium in pumpkin seeds! Highly recommend trying pumpkin seeds. Could go in smoothies, on yogurt/salads/oatmeal and I don’t mind them raw. Costco sells an organic brand (Go Raw) that I enjoy and they are on sale 1 or 2 times a year.
Found something even higher in Magnesium: shelled hemp seeds (Costco sells them as Kirkland Organic hemp hearts). A 100 gram serving has 657mg of Magnesium; 20x the amount in Kale. I put them in smoothies.
Thank you for this. Just a point on data for Magnesium's effect on cramps. I began getting regular leg and feet cramps which were pure agony. Sometime last year I started treating this with Magnesium Taurate. The result was dramatic. The muscle cramps ceased almost immediately and didn't recur. Then recently I decided to stop taking the Magnesium for a while. Barely two weeks passed before the cramps started again, so I went straight back on daily Magnesium, and have been cramp-free since. I am so grateful.
Thank you for the best presentation on magnesium and its role in overall health that I have ever listened to. I like that you not only stick to the science but you give good critiques of the studies as well. And, you did not try to sell the listener anything - refreshing. Big appreciation all around.
RLS! Magnésium a glycinate DEFINITELY improves sleep when you have Restless Leg Syndrome. Taking 400-600 mg has allowed me to sleep completely free of the legs/whole body jitters. It’s miraculous for sleep in my experience. And it makes sense if it reduces anxiety it can only help sleep as well!
Great comment! I've been dealing with the legs/wholebody jitters, leg and foot cramps for many months now. I've been on the Carnivore diet for about a year and I feel these symptoms have been part of my adaption to it. This video reminds me to add some magnesium to my water before bed.
Thank you for that! Ive also been dealing with RLS and different things help in vary, with Mg being one of them. My RLS is due to a medicine I take. I will try the glycinate form!
@@innuendo4469 I got severe RLS as a side effect of a psychiatric drug years ago, I really wonder if it would have helped in that case. I don't know if the psychiatric drug was influencing magnesium, or if it was another mechanism of action in the body. I wouldn't wish RLS on anyone it's very uncomfortable and once my doctor finally understood what was going on I realized it's an actual thing that exists. I think people don't know how to put it in words as it just feels sort of like more energy in the lower body. I hope it's working for you.
@@tbb740 Thanks for your comment! I am pretty confident the cause was the psychiatric drug. Years and years back, when my Dr was prescribing me my first antidepressant, she said "Take minerals and vitamins when you're on those, it's very important". 20 years & many of those drugs forward, it was the ONLY time I heard such comment from a Dr. [maybe because I moved to UK, where I find the medical knowledge and sharing what is known on very much lower level than in continental Europe], but I can assure you, these medicines, whether SSRI, SSNI, Risperidones etc ARE, one way or another, "sucking out" the important micronutrients.[I'm not a doctor, but I had exposure to few folks suffering from this or that through the years and I am, by passion learning and observing, myself and others] Medicine 3.0 is really needed in the psychiatric field. My observations : DMSO, CBD, Vit B complex, Minerals & exercise are game changers even in heavier cases of people with all things psychotic outbursts, bi polar, anxieties, mood issues. The only thing I would suggest if someone decides supplementation is: pick good brand, take regularly, higher doses than RDA [adjust by observing yourself] even 15min of more intensive movement per day makes a difference. Someone may say "higher doses? Observe yourself and adjust - that's not science based." It's not. But when you are left with awful side effects and minor benefits from medicines, you just try to do your best and start your own journey of research. At least some are able to do that. I went a bit on a rant here, pardon :) I think it's extremely important people share what they've observed, so others can collect data and make their own conclusions. All the best
🎯 Key Takeaways for quick navigation: 00:26 *🧠 Magnesium threonate is not the best option for meeting daily magnesium needs as it contains a low amount of Elemental magnesium, so don't count it towards your RDA goal.* 01:07 *💡 Magnesium deficiency can compromise crucial biological processes like DNA repair, replication, and transcription, potentially increasing the risk of cancer and accelerating brain volume loss, leading to dementia.* 03:30 *💧 Athletes and individuals with high physical activity levels may need 10-20% above the recommended dietary allowance of magnesium due to greater magnesium loss through urine and sweat.* 05:18 *🌿 Good dietary sources of magnesium include dark leafy greens, legumes, nuts, seeds, whole grains, brown rice, and fish like mackerel.* 07:34 *🍔 The standard American diet, high in calories and low in micronutrients like magnesium, contributes to widespread magnesium insufficiency and deficiency.* 09:12 *🩸 Plasma magnesium levels aren't reliable indicators of magnesium status; tracking magnesium intake from diet is essential to ensure sufficiency.* 12:05 *💊 The upper safe limit for daily supplemental magnesium intake is 350 milligrams, primarily from organic magnesium salts like magnesium glycinate or magnesium tarate.* 15:07 *🧠 Magnesium threonate may have potential benefits for brain function, but human studies are limited and inconclusive; caution advised against relying on it to meet magnesium needs.* 23:26 *⚡ Stress hormones like adrenaline and cortisol can deplete magnesium levels in the body, potentially leading to deficiency, highlighting the importance of managing stress for overall health.* 25:02 *🔍 Short-term and long-term sleep deprivation can reduce magnesium levels, impacting red blood cells and causing an increase in urinary magnesium excretion.* 29:41 *🛌 Observational studies suggest a potential link between higher dietary magnesium intake and better sleep quality, but randomized control trials show mixed results, highlighting the need for further research.* 34:17 *🧠 Observational studies suggest that higher dietary magnesium intake may correlate with larger brain volumes, potentially indicating reduced brain aging, but clinical trials are needed to establish a definitive link.* 40:29 *🤕 Magnesium supplementation has shown potential benefits in managing migraines by preventing cortical spreading depression and reducing pain-transmitting chemicals, offering a new avenue for relief.* 43:29 *⏳ Inadequate magnesium intake over time may contribute to aging and chronic disease development, with the triage theory suggesting the body prioritizes magnesium for short-term survival over long-term health processes.* 46:02 *🧬 Magnesium plays a crucial role in DNA repair, potentially reducing the risk of DNA damage and mutations that could lead to cancer development.* 48:18 *📊 Observational studies suggest an inverse association between magnesium intake and pancreatic cancer risk, with higher intake and supplementation showing potential protective effects.* 50:05 *📊 Observational studies on magnesium and mortality risk reveal associations but don't establish causation, emphasizing the need for critical interpretation.* 51:39 *🥦 Dietary magnesium intake is linked to lower all-cause and cancer mortality, highlighting the potential benefits of obtaining magnesium from food sources.* 52:50 *🧪 Supplemental magnesium intake shows a nonsignificant positive association with cancer mortality risk, suggesting complexity in interpreting results and the need for further research.* 54:26 *🦴 Adequate magnesium intake early in life is crucial for long-term bone health, potentially reducing the risk of osteoporosis by preventing magnesium loss from bones over time.* 57:56 *⚙️ Magnesium plays a vital role in vitamin D metabolism, influencing its activation and stability, highlighting the interconnectedness of micronutrients in bodily functions.* 01:03:28 *💓 Magnesium supplementation may help manage hypertension by promoting vasodilation, reducing inflammation, and protecting against vascular damage.* 01:07:08 *🏃♂️ While magnesium's role in muscle function suggests potential benefits for reducing muscle cramps, the evidence from supplementation studies is mixed, emphasizing the need for further research.* 01:10:52 *🛁 Epsom salt baths' effectiveness in improving muscle cramps is not scientifically validated, but if they provide relaxation and well-being, individuals may continue using them.* Made with HARPA AI
Outstanding presentation and I love the honesty when Dr. Patrick talks about efficacy of some of the studies. Shows we all must do our homework and look at many different sources of information to narrow down the truth, OR . . . just listen to Dr. Patrick😉. She seems to look at all sides of a complex topic and bring out truth by separating scientific evidence from unfounded speculations. Bravo!
31:00: This is such an important point about the research. Makes me think of how the RDI is just to avoid deficiency, and little data on higher dosages for essential nutrients are available.
I was having irregular heart beats for years when drinking cold water after working out, but in the pass 3 years I've been taking Magnesium and have not had the issue happen again. 👏👏👏
Tks Ronda, always fascinating to hear your input. Magnesium glycinate has helped my sleep immensely. Whilst the debate might be ongoing and more trials needed, it has deepened my sleep and haven't felt so well rested in probably 20 odd years. I proposed my wife take it, a sleep apnea sufferer and someone with other complicating factors that always had her feeling tired and she concurred how well it made the sleep. We took half the RDA and they worked on us both. Felt a little more difficult to wake up in the morning but only for around ten minutes, otherwise was amazing to feel this well rested. The only occasion i felt it didn't work as effectively was if my cortisol levels were elevated from late afternoon early evening training. This seemed to counter the ability to sleep deeper.
THANK YOU FOR SHARING I am taking Magnesium glycinate and it helps my insomnia a lot and relaxes my leg cramps as well. This is a good stuff. God bless❤
I believe I do absorb magnesium through epsom salts baths. When I used to do extended (5-7 day) pure water fasts, I got sluggish around day three, and progressively worse each day. By day 6, I could barely move around. But when I started taking epsom salts baths at day 3 or 4, it obviously reinvigorated me, allowing me to stay on the fast longer. Not saying it's the same for everyone, but it sure worked for me.
The crazy people doing 7+ day dry fasts without any water are usually only achieving it without death by taking showers/baths. If you can absorb water in sufficient quantities perhaps you can absorb other stuff. Think this is a case where science has to catch up.
I was struggling with sleep so I started supplementing with magnesium and zinc. Works for me is all I can say. Makes me wonder if there are so many many people out there who have been prescribed with sleeping pills when a magnesium tablet before bed would do them just as well.
Great info and I’m glad that you approach it from a medical doctor Perspective. This is the first comment ever made in any of your videos, although I have hit the like button and I also subscribe I probably concerns 15 hours of your content And for healthier for it, and it supports what I’m picking up from everyone else, and the health regimes that I’ve been Implementing for over three years. Vitamin D3 with K2, magnesium, omega-3, oils, flaxseed, and zinc are my daily Supplements before I go for on average, 3 to 5 mile walk with my dog. I also chop up a couple garlic cloves, a little bit of fresh ginger, and I infuse a mix of hibiscus and green tea. i’ve done to water fast, a few weeks ago I did a 48 hour and then a couple weeks after that a five day water fast. Since I’ve been averaging one meal per day, every 24 hours. I made 61 and as far as I know, I am very very healthy. I highly recommend the water fast I lost a couple kilos, The flavors of food were enhanced afterwards, and something about my breathing is better. Oh, by the way in this tea infusion, I also put in a teaspoon of Curcumin, half a teaspoon of strong black pepper, Half a squeezed lemon, A quarter teaspoon of ginger powder and one to 2 tablespoons of olive oil. My diet is predominantly the Mediterranean diet. If anyone reading this comment knows the science of what I’m combining whether it’s good or bad, please reply and happy to start a conversation about this.
Interesting, but so long. As someone who regard supplementation with Mg, D3, and K2 important, or even mandatory, a lot of that was of course known to me. So the most interesting parts for me was:: (43:19) The role of magnesium in aging (44:17) Why magnesium deficiency impairs DNA repair (45:51) Magnesium's role in cancer prevention (47:52) Why magnesium is intertwined in genomic stability (57:44) The effect of magnesium on vitamin D metabolism Well worth a separate and much shorter video, I think. Like many of us, I know to get enough Mg, or supplement with it, but I like to know more about why I do it. Mechanisms!
@@rickknight3823glcinate for sleep; thronate crosses blood/brain barrier, Oxide ❤ is cheapest + least absorbable, which is why I never buy from drugstore
The bioavailability of magnesium citrate is only about 40%, whereas magnesium diglycinate is about 70-80%. Citrate is still regarded as highly bioavailable, but worth noting the difference, especially in regard to RDA.
@@desmondagboada Citric acid and glycine are both found in foods. Focus on how the organic portion is going to benefit you. The smaller the molecule/compound, the larger the amount of available Mg.
Would really love if you could make a video on why some people seem to not tolerate magnesium. It works for me for a few days and then seems to give me bad brain fog, heart palpitations and poor sleep. My dietary magnesium intake definitely does not seem adequate when I analyze it. I've seen other people mention similar.
@@infiniteepoch8 Yes! Thank you for adding. I got bad dry eyes myself now that you mention it and I did not make the connection. I have some potassium chloride, maybe Ill try and combine the two next time.
I wanted to make note of how much more fluid and easy to listen to you have become over the years, and speaks volumes about you as an educator and public speaker. Would you mind sharing what was your secret, if any?
Great info but Rhonda rather plays down the transdermal route. I make up a saturated solution of epsom salts (adding it to water until no more can be dissolved) After a shower i rub it in to the most absorbent parts of the body, groin and scrotum, armpits, inside elbows etc. If I haven’t done it for a while I sometimes get a strong wave of of relaxation and well-being as if id taken a tranquiliser. If I do it more often I don’t experience this. I take this as evidence that the method is effective in providing good levels of magnesium in my system as long as I do it every two or three days. I have been doing this for a couple of years. Seems not to have any ill effects on the skin and certainly no GI problems. Very cheap supplement!
Since I learnt about magnesium and started boosting mine through diet and supplements (I use Wild Nutrition's, it gives a range of most types from plants). It took a year before I felt the difference, but my gosh, I feel so much better! I used to have anxiety and terrible energy levels but no longer.
Outside of leafy greens, meat can be a decent source of magnesium. Poultry, beef, pork, and lamb contain 20-34 mg of magnesium per 100g. Yogurt and cheese is also an okay source. Tinned fish like mackerel and sardines are high in magnesium.
Land animals in magnesium deficient countries have the same problem as us. That is, the magnesium is pulled from their muscles and assigned to their major organs. In magnesium rich countries, the meat would more likely have Mg content.
Hair analysis, it shows over a number of months what you're lacking and the exact form for minerals. It's super helpful and less invasive, blood is just a snapshot for that day and not as broad.
Rhonda! Thank you for this! I found the info about Mag Threonate world shaking! I switched from glycinate to threonate (from magtein) due to Dr. Peter Attia, he seems to think threonate is helpful for sleep/cognitive. You two generally concur about everything, interesting you diverge on this! I will add glycinate back!!
I also switched to L Threonate (Magtein) as per Dr. Attia whom I greatly admire. Not taking anything away from his expertise but I too will now be switching back to Glycinate as he probably will too after he listens to this... or after she informs him. He's very humble that way and I know there's a group of functional Dr's... i.e Hyman and others that adhere and implement in their diets their peers recommendations and findings as the research and data evolves and changes almost daily it seems sometimes. There is no ego at play with these fantastic doctors. Thank you Dr. Patrick for this literally life changing video!
I noticed a huge difference when I first took a magnesium supplement, so I started taking it daily. Keeps my stress and muscle tension down and bowl movements regular. Just don’t take too much. I didn’t know it had more benefits.
Absolutely magnesium helps with sleep without a doubt 100% I am living proof! I didn’t sleep for five years and yes I have other chronic illnesses but I wouldn’t let the doctor put me on a sleeping pill because it was a single mother of three. The lack of sleep almost killed me itself not just a pain etc. I started taking magnesium my whole life changed! And then I started paying attention to all my other vitamin and mineral deficits
Taking "switch off" every night, magnesium changed my life. I suffered from insomnia and 9ffer sleep issues for years. Tried many things, including magnesium "muscle eze" by bio ceuticals, and nothing worked until l started taking the switch off magnesium. Can't remember which type of magnesium, but whatever it is, it's been a life saver.
I wonder how much of our magnesium deficiencies are due to lack of consumption of leafy greens versus due to soil mineral depletion. This is just a guess, but I would bet today’s vegetables have at a minimum less than a quarter of the nutrients (including magnesium) than from produce say over 70 years ago.
Rhonda recommended looking at the USDA’s Food Data Central for nutrient amounts. All their servings are listed at 100 grams and while there is 33g of Magnesium(Mg) in Kale, there is ~3 to 8 times more Mg in various nuts (almonds, walnuts, cashews, etc) and there is 15x more Mg in pumpkin seeds! I’m a fan of the organic pumpkin seeds at Costco and I plan to start eating them much more now that I know they are so rich in Mg.
I feel like she is the OG in the health and wellness space yet she just can’t catch fire. how is it Huberman sprung onthe scene out of nowhere and then got millions of followers and she barely has half million? Must be incredibly disheartening for her considering all the effort she puts into her podcast
I agree. But maybe it has to do with Huberman being part of Stanford's current staff? Also, there is the prestige of that college name. Another thing, Huberman shares parts of his life in his podcast, which is appealing.
There are several mechanisms at play for hubermans rise and her steady state: sensationalism (huberman has had guests with little evidence to back their claims), huberman has a larger appeal to men and women through sex appeal (sorry Rhonda he has you beat), association with higher profile people in the space, as well as delving into topics that don't lend themselves to evidence based tactics
@reviewsbydads At least she has half a million followers. To attain fame and fortune requires a factor outside the scope of work and perseverance. It's called LUCK!!!!
I love the detail Rhonda gives. Very interesting. Shared this with many so they are informed too. Well worth subscribing to the channel. So interesting and helpful.
Rhonda, I absolutely love your content. Been following you consistently for many years now. Would you ever be open to having a zoom interview to go into your past and motivation to post so many great episodes. Trying to build a channel to help my patients and people in general. Many blessings.
Thank you for this thorough review of Magnesium, and clarifying what Magnesium Threonate on the brain and body. I appreciate your sharing the scientific papers in the podcast as well. This is very educational.
Magnesium taurate, vitamin shoppe brand, lowered my blood pressure. To be clear, I take my blood pressure after sitting for 5 minutes. And I do it in the morning and at night. It gets my systolic BP from the 130’s to the 120’s. Usually from 135 to 127 or 128 I started increasing my potassium intake from foods and supplements I think I workout and use sauna often so I’m not sure I’m getting enough.
Yes, I personally went through a long period while on keto where I experienced muscle cramps at night only after laying down for sleep (the best time of course!) and magnesium did nothing...at all, I tried 3 different types of mag as well.
You are amazingly informative! Thank you for taking the time to educate us on the uses of magnesium. I just purchased magnesium glycinate. Prior to this I was taking magnesium aspartate twice daily but seem to still suffer deficiency symptoms for some reason. Looking forward to feeling better and healthy.
I love all of the information you present about magnesium. It is reassuring that so many papers have addressed the importance of magnesium. One thing you did not mention about dietary magnesium through food sources is the fact that most soil is completely depleted in magnesium. How can we be sure that the foods actually have the amount of magnesium listed?
So I am sensitive to magnesium supplements in the sense that it makes me sleepy. Awesome discovery as a long time insomniac. When I gave magnesium a try about 15 years ago, it was truly life changing. Bad sleep is extremely rare. Usually glycinate, but sometimes other forms both organic and inorganic (ie oxide, taurate, aspartate, succinate). That being said, I would like to take magnesium during the day but have yet to find one that doesnt make me sleepy. I think malate is the closest. IS there another form that is not likely/least likely to create that sleepy feeling? I dont want to leave it up to food sources alone.
Just take one that is "chelated", aka bound to an amino acid or such. Don't take oxide as it's going to give you more of a laxative effect; citrate can potentially do the same (my experience). So chelated, glycinate and handful of others out there.
This is just GOLD, tu fir u are + do❤❤ i was pre med,have long cov, long lyme, celiac, gut dysbiosis, mold injury, + have stuied 2 years..see 111 drs + none know what im talking about..no training in gut/brain, nutrition..wish u could talk to every intern out there..dr putrino in NY , (long covid trials) is doing this with interns!well presented + backed up w studies, hiwever inconclusive🙏❤️
I am CONVINCED magnesium l-threonate crosses the BBB because of what happened when I took it. I couldn’t sleep at night and had nightmares every night. I tried everything. When I took mg-lthrnt, my Oura ring measured VASTLY improved stats and my dreams were of a lush green garden paradise. That experience doesn’t lie.
To be complete… that effect didn’t last taking it every night 😞 I assume because of the up regulation of AMPA receptors and therefore down regulation of voltage gated calcium channel modulation. I don’t know. I’ve found best sleep value in only periodically taking mg l-thrnt. Works every time then.
@@Subs1338 lol, if I dont take it every night, it works EVERY time. I suspect AMPA receptor upregulation, but I don't know. Look up "NMDA channel blockers up regulate AMPA receptors" to know what I'm talking about.
Thanks for your research and all the information provided! I appreciate all your videos, but this one is especially helpful for me, as a Type I Diabetic. I take Magnesium a supplement to prevent leg cramps, even though I try to eat plenty of leafy greens, avocados, nuts, seeds and plant milks/yogurt. It does help.
Thank you! As a nutritionist it's always a helpful reminder and you mixed in new research on the brain health issues which I'm really eager to learn more on.
Thank you very much. This was full of info and was easy to listen to and follow. Im gonna have to listen to it a couple of times to be able to grasp all of it thank you
My preference is just red meat, fat and eggs but most would want to include leafy vegetables. At age 65 and ridiculously healthy with low end of normal blood pressure, resting heart rate avg 58, HDL/HBa1C ratio 0.3, no inflammatory markers I will easily run past my 100th birthday and still be enjoying an active lifestyle. Zero fibre is no issue and gut health is perfectly fine. My beef comes from my local regenerative farmer, good for me and good for the environment. Meat from ruminant animals contains all the nutrients an human needs in exactly the right proportions so veg and fruit is then optional. If we choose not to eat meat we need a huge volume of mixed food plus supplements.
Amazing presentation! I had bad gut issues and Magnesium helped me turn the corner. Supplementing with Mag glycinate, drinking coconut water, eating more wild salmon and bananas really helped me out. Anyone with gut issues Mag glycinate with a quality B Complex (the one from Life Extension works best for me), take that with first meal of the day. Add extra B1 if you are really sick. Worked wonders for me. Also vitamin K2 + D. Thanks for the great information.
6:38 this is gold information for me, wow thanks! I've been struggling 3 months already with water retention on my face :( low carb 30-50 grams max, 2000mg sodium from food, I don't add extra salt, then increased potassium to 4700mg, but it didn't help, stopped creatine didn't help either, now I increased magnesium to 800mg but nothing I try helps the face bloating, BUT I do take 30mg zinc so will stop maybe it'll help. Tomorrow I'll start with dandelion root bc I don't want to see this bloating in the mirror anymore
I'm shocked, just the fact that I did not take zinc this morning, it made me pee at least 3x more than usual wow I'm surprised that zinc was blocking my electrolytes balance, I might not need to start dandelion anymore wow
Very interesting talk thank you. You talked about systolic blood pressure and you referenced a dose of 368mm/day. Is that referring to elemental magnesium I'm guessing? I take magnesium bisglycinate, the total amount per capsule is 500mg but the elemental magnesium amount is 50mg per capsule. Could you clarify the 368mg amount of magnesium you referred too, is that total elemental magnesium? thank you
Ok thank you for answering my question childofaether8733, I'm guessing that information was mentioned in the video and somehow I missed it, thanks again. @@childofaether8733
Ok thank you childofaether8733 for answering my question, that information was probably mentioned in the video and I just missed it, thanks again. @@childofaether8733
For the carnivores here you don't need dark leafy greens the equivalent would be certain fish and crustaceans and those come without the fiber/antinutrients preventing absorption(care about heavy metals though). Those eating few pounds of steak/beef also would be getting 200mg+. Obviously as she said if you exercise, sauna, or anything else with heavy sweating you could just supplement some, magnesium glycinate at night is the best for sleep. The RDA is an estimate and not applicable exactly to each person. Not to mention it's based of people eating a SAD diet. On carnivore you are avoiding fiber, antinutrients ,high glucose, and like 5 other things that all DIRECTLY LOWER magnesium levels and require higher RDA. IE - No sugar in diet = lower magnesium RDA It goes both ways though Large Vitamin D supplements = higher magnesium RDA
Because serum magnesium does not represent total body magnesium and there is no great test to measure total body Mg, but the RBC Mg test may be useful.
Did I miss her explaining the difference between mag and elemental mag and the dosage considerations? Seems important as I think most brands lost the non elemental amount. My brand says 2,000 mg of bisglycinate which equates to 200 mg of elemental mag.
magnesium is so good for the nerves especially if you have neuropathy. Ive noticed that Ive gotten a skip to my walk since taking it for a month twice a day.
Download my free Cognitive Enhancement Blueprint - packed with my specific protocols for boosting BDNF with heat stress, omega-3s, and exercise: bdnfprotocols.com/
Here are the timestamps for the episode:
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
On your title screen under episode 87, it says, "WHY magnesium protects your DNA." So what happened? Did magnesium call a meeting between all of its cations and decided to protect the DNA in return for payment? I think what you're trying to say is "HOW" magnesium protects your DNA.
Going to have to give a fail to the list of foods. There is no reason to promote roasted nuts. Raw nuts are much healthier. Roasted nuts are high in Advanced Glycation End-products (AGEs). Clearly, raw nuts must have roughly the same amount of magnesium.
Peanut butter in the US is made with roasted peanuts. There, both roasting and blending makes AGEs. One AGE accumulates in the body regardless of how healthy you are. The body simply does not know how to remove it. That is Glucosepane. Anyone serious about living a long life must make some effort to reduce AGEs in diet. Bare minimum is no butter, no margarine, no "toasted oils" like browned sesame oil or roasted walnut oil, no bacon, and no fried meats/cheeses. Next level is cutting out roasted nuts, aged cheeses, and anything grilled. I go quite a bit beyond that, but it does get harder. AGEs are associated with virtually every unpleasant condition and risk of old age. It is what causes cataracts, wrinkles (along with the UV), arterial stiffening, and stiffening of other tissues. The AGEs just find some nook to lodge, and billions of these molecules in the tissues reduces tissue flexibility. Everything must work harder when there is reduced tissue flexibility. It is also linked to cancer, kidney disease and diabetes. Stiffened tissues also rip easier, and the scars that patch things together do not perform the tasks that the pre-injury tissue used to do.
@@jessehines4044I was just about to object to the substitution of "WHY" for "HOW" myself (which is all too common).
Doc, can a kidney patient take Magnesium complex?
Very interesting presentation!
I miss one possible source of magnesium that is never mentioned anywhere: *magnesium acetate *
Personally I expect is to be of value.. Do you have any ideas about it?
You are one of the few experts which I do not need to increase video playback speed. You're straight to the point right out the gate. I greatly appreciate your intellect and knowledge. Thank you
Yes, this is very true. It's so refreshing that she gets down to useful facts from the beginning instead of rambling for a half-hour first.
Benefits in summary
1. Helps with sleep
2. Helps in slowing or preventing dementia
3. Helps in preventing cancer by reduces oncogene activation
4. Helps with regulating VitD levels
5. Prevents osteoporosis by improving VitD levels
5. Lowers BP and there by cardiovascular complications and dementia
6. Helps with muscle cramps
To elaborate on this:
- Magnesium plays a role in over 300 enzymatic reactions in the body and is essential for many biological processes like energy production, muscle function, nerve signaling, blood pressure regulation, and DNA/RNA synthesis.
- Around 45% of Americans do not meet the recommended daily intake of magnesium through diet alone. Major dietary sources include leafy greens, legumes, nuts, seeds, and whole grains.
- Magnesium deficiency has been linked to increased risk of heart disease, diabetes, migraines, muscle cramps, osteoporosis, and cognitive decline. It may also accelerate brain aging.
- Magnesium supports vitamin D metabolism and helps maintain optimal vitamin D levels in the body.
- Observational studies show higher magnesium intake through diet is associated with lower risk of cancer, stroke, and all-cause mortality.
- Magnesium supplementation has shown benefits for reducing blood pressure, frequency of migraines, and possibly improving sleep and bone health.
- The form of magnesium, dosage, and individual nutritional status impact the effectiveness of magnesium supplements. Organic forms like magnesium glycinate are better absorbed.
- More research is still needed to fully understand magnesium's role in various health conditions due to limitations of nutritional studies. Both diet and supplements may provide benefits.
Also, regarding the DNA repair question, Magnesium supports DNA repair in a couple key ways:
- Magnesium supports cellular health. Deficiency over time may increase cancer risk through accumulation of DNA damage. This implies that magnesium plays a role in DNA repair and preventing such damage from accumulating.
- Stress and exercise can deplete magnesium stores, and the body prioritizes magnesium for short-term survival processes over long-term functions like DNA repair. This suggests DNA repair is one of the long-term functions that magnesium supports when levels are sufficient.
is liposomal magnesium better absorbed ?
I can tell you that a 60-year-old woman I have been supplementing with approximately 352 450 mg of magnesium citrate. My heart twitches have gone away. I have no leg cramps. I have no joint pain no muscle issues and my cognitive function is very good when I am really consistent with taking my magnesium citrate. As an added bonus, my blood pressure went from an average of 140/100 to 121/80 consistently. I do not need any medication whatsoever. I think magnesium is a miracle. I also take vitamin D K2 omega and a good multivitamin. I’m a healthy woman thank God.
Can you please tell me the brand of magnesium citrate you take, vitamin D, and K2 , and multivitamin as well? I am in Thailand, and my Mom has osteoporosis in the left hip. I think this combination might help. Thank you
@@sakesuns1262 Hello I take Magnesium Citrate. But any Magnesium except Oxide would work. D3 5000 ius. any D3 would work. Make sure it’s not D2. And K2. 100 mcg. also known as Menaquinone-7. MK-7). The specific brands I use is called Sports Research. I buy on amazon or at Cost co. In the US. California. They sell it together in one plant gel capsule D3 & K2. The Magnesium brand is called Calm. It’s a powder. But like I said any brand should be fine. These 3 are a powerful enhancement to my health. My Multi vitamin/liquid is the Oasis Brand for Women. I hope this helps your mother.
She's a one-man band. She started in and didn't stop with all the content being so relevant to me I just soaked it all up..
My new favorite podcaster!
Thank you Dr. Patrick!
Welcome. Always stunning knowledge.
I've got to tell you. I'm in my 60s and had poor sleep quality since my late twenties. I've used, wine, sleeping pills etc to help with sleep. I stopped wine use after a few months. I was on and off sleeping pills, plus medication for clinical depression and anxiety.
I started taking magnesium glycinate and lowered sleeping pill use. I was pleasantly surprised that over a period of about two weeks, I slept for six hours at night without waking frequently.
Mag worked a bit for me ( long time insomnia) potassium and b1 has helped a bit more
im sleeping better with magnesium and vitamin d only have 2 a day cause im low calcium condition cant absorb anything like vitamin and calcium
What brand of Magnesium Glycinate did you take ?
@@natashab3412 Ashwagandha made me sleep like a baby, I don't have any problems now so I don't take anything.
How many mg do you take 350mg a day?
Rhonda, you prep better than almost any other health influencer. Thanks for all you have done for my health.
X2! Eres la mejor, saludos desde Ecuador. You are the best healt influencer! :)
No she doesn't. She just makes stuff up and spouts.
Adequate magnesium is no doubt a good thing, but this woman is just mumbling random babble.
Thanks for the deep dive. Magnesium was pivotal in me reversing my high blood pressure, when the doctor told me to reduce salt, but I was already not adding salt to anything or eating processed foods, I realised it must be the lack of salt & perhaps other minerals. I got onto magnesium right away and my blood pressure returned to normal in a few months.
Hibiscus tea is proven excellent for lowering blood pressure as well. -Dr. Michael Gregor
Good luck!
and potassium
What type of magnesium do you take?? thank you so kuch for sharing. God bless.
@tracyleighbasham Thank you so much it's good to know. ❤
@@elenitadidier2814 magnesium glycinate
Great episode! Rhonda recommends the USDA Food Data Central and I was looking at nuts/seeds for Magnesium and noticed 100g of pumpkin seeds has 500mg of Magnesium! Kale has 33mg of Magnesium per 100g of Kale so there is 15 times more Magnesium in pumpkin seeds! Highly recommend trying pumpkin seeds. Could go in smoothies, on yogurt/salads/oatmeal and I don’t mind them raw. Costco sells an organic brand (Go Raw) that I enjoy and they are on sale 1 or 2 times a year.
I toast pumpkin seeds very lightly, then I eat them in homemade granola and on top of porridge and even on soup and stew! Yum!
@@sophie4636I wonder if raw is more nutritious or has more "anti-nuts"
Also high in zinc! Lectins yes but so do most seeds and nuts.
Found something even higher in Magnesium: shelled hemp seeds (Costco sells them as Kirkland Organic hemp hearts). A 100 gram serving has 657mg of Magnesium; 20x the amount in Kale. I put them in smoothies.
Thats like 8 tablespoons , no way@timjohnson3913
She is passionate .!! You can feel her vibes and it’s contagious❤
Thank you for this. Just a point on data for Magnesium's effect on cramps. I began getting regular leg and feet cramps which were pure agony. Sometime last year I started treating this with Magnesium Taurate. The result was dramatic. The muscle cramps ceased almost immediately and didn't recur. Then recently I decided to stop taking the Magnesium for a while. Barely two weeks passed before the cramps started again, so I went straight back on daily Magnesium, and have been cramp-free since. I am so grateful.
Thank you for the best presentation on magnesium and its role in overall health that I have ever listened to. I like that you not only stick to the science but you give good critiques of the studies as well. And, you did not try to sell the listener anything - refreshing. Big appreciation all around.
Agree!
RLS! Magnésium a glycinate DEFINITELY improves sleep when you have Restless Leg Syndrome. Taking 400-600 mg has allowed me to sleep completely free of the legs/whole body jitters. It’s miraculous for sleep in my experience. And it makes sense if it reduces anxiety it can only help sleep as well!
Great comment! I've been dealing with the legs/wholebody jitters, leg and foot cramps for many months now. I've been on the Carnivore diet for about a year and I feel these symptoms have been part of my adaption to it. This video reminds me to add some magnesium to my water before bed.
Thank you for that! Ive also been dealing with RLS and different things help in vary, with Mg being one of them. My RLS is due to a medicine I take. I will try the glycinate form!
Is that 400-600 mg of elemental magnesium or magnesium glycinate?
@@innuendo4469 I got severe RLS as a side effect of a psychiatric drug years ago, I really wonder if it would have helped in that case. I don't know if the psychiatric drug was influencing magnesium, or if it was another mechanism of action in the body. I wouldn't wish RLS on anyone it's very uncomfortable and once my doctor finally understood what was going on I realized it's an actual thing that exists. I think people don't know how to put it in words as it just feels sort of like more energy in the lower body. I hope it's working for you.
@@tbb740 Thanks for your comment! I am pretty confident the cause was the psychiatric drug. Years and years back, when my Dr was prescribing me my first antidepressant, she said "Take minerals and vitamins when you're on those, it's very important". 20 years & many of those drugs forward, it was the ONLY time I heard such comment from a Dr. [maybe because I moved to UK, where I find the medical knowledge and sharing what is known on very much lower level than in continental Europe], but I can assure you, these medicines, whether SSRI, SSNI, Risperidones etc ARE, one way or another, "sucking out" the important micronutrients.[I'm not a doctor, but I had exposure to few folks suffering from this or that through the years and I am, by passion learning and observing, myself and others] Medicine 3.0 is really needed in the psychiatric field. My observations : DMSO, CBD, Vit B complex, Minerals & exercise are game changers even in heavier cases of people with all things psychotic outbursts, bi polar, anxieties, mood issues. The only thing I would suggest if someone decides supplementation is: pick good brand, take regularly, higher doses than RDA [adjust by observing yourself] even 15min of more intensive movement per day makes a difference. Someone may say "higher doses? Observe yourself and adjust - that's not science based." It's not. But when you are left with awful side effects and minor benefits from medicines, you just try to do your best and start your own journey of research. At least some are able to do that. I went a bit on a rant here, pardon :) I think it's extremely important people share what they've observed, so others can collect data and make their own conclusions. All the best
🎯 Key Takeaways for quick navigation:
00:26 *🧠 Magnesium threonate is not the best option for meeting daily magnesium needs as it contains a low amount of Elemental magnesium, so don't count it towards your RDA goal.*
01:07 *💡 Magnesium deficiency can compromise crucial biological processes like DNA repair, replication, and transcription, potentially increasing the risk of cancer and accelerating brain volume loss, leading to dementia.*
03:30 *💧 Athletes and individuals with high physical activity levels may need 10-20% above the recommended dietary allowance of magnesium due to greater magnesium loss through urine and sweat.*
05:18 *🌿 Good dietary sources of magnesium include dark leafy greens, legumes, nuts, seeds, whole grains, brown rice, and fish like mackerel.*
07:34 *🍔 The standard American diet, high in calories and low in micronutrients like magnesium, contributes to widespread magnesium insufficiency and deficiency.*
09:12 *🩸 Plasma magnesium levels aren't reliable indicators of magnesium status; tracking magnesium intake from diet is essential to ensure sufficiency.*
12:05 *💊 The upper safe limit for daily supplemental magnesium intake is 350 milligrams, primarily from organic magnesium salts like magnesium glycinate or magnesium tarate.*
15:07 *🧠 Magnesium threonate may have potential benefits for brain function, but human studies are limited and inconclusive; caution advised against relying on it to meet magnesium needs.*
23:26 *⚡ Stress hormones like adrenaline and cortisol can deplete magnesium levels in the body, potentially leading to deficiency, highlighting the importance of managing stress for overall health.*
25:02 *🔍 Short-term and long-term sleep deprivation can reduce magnesium levels, impacting red blood cells and causing an increase in urinary magnesium excretion.*
29:41 *🛌 Observational studies suggest a potential link between higher dietary magnesium intake and better sleep quality, but randomized control trials show mixed results, highlighting the need for further research.*
34:17 *🧠 Observational studies suggest that higher dietary magnesium intake may correlate with larger brain volumes, potentially indicating reduced brain aging, but clinical trials are needed to establish a definitive link.*
40:29 *🤕 Magnesium supplementation has shown potential benefits in managing migraines by preventing cortical spreading depression and reducing pain-transmitting chemicals, offering a new avenue for relief.*
43:29 *⏳ Inadequate magnesium intake over time may contribute to aging and chronic disease development, with the triage theory suggesting the body prioritizes magnesium for short-term survival over long-term health processes.*
46:02 *🧬 Magnesium plays a crucial role in DNA repair, potentially reducing the risk of DNA damage and mutations that could lead to cancer development.*
48:18 *📊 Observational studies suggest an inverse association between magnesium intake and pancreatic cancer risk, with higher intake and supplementation showing potential protective effects.*
50:05 *📊 Observational studies on magnesium and mortality risk reveal associations but don't establish causation, emphasizing the need for critical interpretation.*
51:39 *🥦 Dietary magnesium intake is linked to lower all-cause and cancer mortality, highlighting the potential benefits of obtaining magnesium from food sources.*
52:50 *🧪 Supplemental magnesium intake shows a nonsignificant positive association with cancer mortality risk, suggesting complexity in interpreting results and the need for further research.*
54:26 *🦴 Adequate magnesium intake early in life is crucial for long-term bone health, potentially reducing the risk of osteoporosis by preventing magnesium loss from bones over time.*
57:56 *⚙️ Magnesium plays a vital role in vitamin D metabolism, influencing its activation and stability, highlighting the interconnectedness of micronutrients in bodily functions.*
01:03:28 *💓 Magnesium supplementation may help manage hypertension by promoting vasodilation, reducing inflammation, and protecting against vascular damage.*
01:07:08 *🏃♂️ While magnesium's role in muscle function suggests potential benefits for reducing muscle cramps, the evidence from supplementation studies is mixed, emphasizing the need for further research.*
01:10:52 *🛁 Epsom salt baths' effectiveness in improving muscle cramps is not scientifically validated, but if they provide relaxation and well-being, individuals may continue using them.*
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THANK YOU! 😊
Outstanding presentation and I love the honesty when Dr. Patrick talks about efficacy of some of the studies. Shows we all must do our homework and look at many different sources of information to narrow down the truth, OR . . . just listen to Dr. Patrick😉. She seems to look at all sides of a complex topic and bring out truth by separating scientific evidence from unfounded speculations. Bravo!
31:00: This is such an important point about the research. Makes me think of how the RDI is just to avoid deficiency, and little data on higher dosages for essential nutrients are available.
This was so thorough; i cannot thank you enough!
Woohoo!! Dr. Rhonda Patrick!! She’s amazing! ❤😊
She reminds me of my older sister, only smarter
Magnesium glycinate, NAC, Methylfolate, Methylcobalamin, have all been life changers!
I was having irregular heart beats for years when drinking cold water after working out, but in the pass 3 years I've been taking Magnesium and have not had the issue happen again. 👏👏👏
Thank you for this deep dive. Your videos are like Masters Degree Courses on Nutrition and Health.
I agree!
What a magnificent presentation on magnesium and the magnitude of its importance!
DR. Carolyn Dean actually wrote a great book on magnesium.
Tks Ronda, always fascinating to hear your input. Magnesium glycinate has helped my sleep immensely. Whilst the debate might be ongoing and more trials needed, it has deepened my sleep and haven't felt so well rested in probably 20 odd years. I proposed my wife take it, a sleep apnea sufferer and someone with other complicating factors that always had her feeling tired and she concurred how well it made the sleep. We took half the RDA and they worked on us both. Felt a little more difficult to wake up in the morning but only for around ten minutes, otherwise was amazing to feel this well rested. The only occasion i felt it didn't work as effectively was if my cortisol levels were elevated from late afternoon early evening training. This seemed to counter the ability to sleep deeper.
THANK YOU FOR SHARING I am taking Magnesium glycinate and it helps my insomnia a lot and relaxes my leg cramps as well. This is a good stuff. God bless❤
I believe I do absorb magnesium through epsom salts baths. When I used to do extended (5-7 day) pure water fasts, I got sluggish around day three, and progressively worse each day. By day 6, I could barely move around. But when I started taking epsom salts baths at day 3 or 4, it obviously reinvigorated me, allowing me to stay on the fast longer. Not saying it's the same for everyone, but it sure worked for me.
The crazy people doing 7+ day dry fasts without any water are usually only achieving it without death by taking showers/baths. If you can absorb water in sufficient quantities perhaps you can absorb other stuff.
Think this is a case where science has to catch up.
Magnesium EARLY in life is so important for our teeth and bones. Children would have less cavities.
Thanks Rhonda ! 😃
I'm super glad you are putting out more deep dives like this.
That was the best hour of in depth information I’ve heard regarding the benefits of magnesium and how it works. Thank you!
I was struggling with sleep so I started supplementing with magnesium and zinc. Works for me is all I can say. Makes me wonder if there are so many many people out there who have been prescribed with sleeping pills when a magnesium tablet before bed would do them just as well.
Doctors Best Magnesium Glycinate Lycinate works wonders for me ! It's chelated from Albion Labs so I know it's high quality
Zinc before bed is what helped me sleep
Exactly
Great info and I’m glad that you approach it from a medical doctor Perspective. This is the first comment ever made in any of your videos, although I have hit the like button and I also subscribe I probably concerns 15 hours of your content And for healthier for it, and it supports what I’m picking up from everyone else, and the health regimes that I’ve been Implementing for over three years. Vitamin D3 with K2, magnesium, omega-3, oils, flaxseed, and zinc are my daily Supplements before I go for on average, 3 to 5 mile walk with my dog. I also chop up a couple garlic cloves, a little bit of fresh ginger, and I infuse a mix of hibiscus and green tea. i’ve done to water fast, a few weeks ago I did a 48 hour and then a couple weeks after that a five day water fast. Since I’ve been averaging one meal per day, every 24 hours. I made 61 and as far as I know, I am very very healthy. I highly recommend the water fast I lost a couple kilos, The flavors of food were enhanced afterwards, and something about my breathing is better. Oh, by the way in this tea infusion, I also put in a teaspoon of Curcumin, half a teaspoon of strong black pepper, Half a squeezed lemon, A quarter teaspoon of ginger powder and one to 2 tablespoons of olive oil. My diet is predominantly the Mediterranean diet. If anyone reading this comment knows the science of what I’m combining whether it’s good or bad, please reply and happy to start a conversation about this.
One of the best podcast on magnesium. Thank you 🙏🏻 🎉❤
Interesting, but so long. As someone who regard supplementation with Mg, D3, and K2 important, or even mandatory, a lot of that was of course known to me. So the most interesting parts for me was::
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(57:44) The effect of magnesium on vitamin D metabolism
Well worth a separate and much shorter video, I think.
Like many of us, I know to get enough Mg, or supplement with it, but I like to know more about why I do it.
Mechanisms!
A
😊❤
Not too long, for me & others…. I like a comprehensive discussion, even if some things were known to me.
What type of magnesium supplement do you take?
@@rickknight3823glcinate for sleep; thronate crosses blood/brain barrier, Oxide ❤ is cheapest + least absorbable, which is why I never buy from drugstore
Great topic. Thanks for sharing your expertise.
Magnesium citrate before bed and i wake up feeling refreshed and need less sleep
Regular. Helps. Just saying.😊
The bioavailability of magnesium citrate is only about 40%, whereas magnesium diglycinate is about 70-80%. Citrate is still regarded as highly bioavailable, but worth noting the difference, especially in regard to RDA.
@@pohaa but isn't magnesium citrate the type of magnesium found in foods?. citrate vs glycinate, should we only look at bioavailability?
@@desmondagboada Citric acid and glycine are both found in foods. Focus on how the organic portion is going to benefit you. The smaller the molecule/compound, the larger the amount of available Mg.
Please dont give false information.
Mulitple studies show that Citrate has the best absortion, with 80-90%@@pohaa
Thank you, Rhonda 💚👍
for educating me about Magnesium
Would really love if you could make a video on why some people seem to not tolerate magnesium. It works for me for a few days and then seems to give me bad brain fog, heart palpitations and poor sleep. My dietary magnesium intake definitely does not seem adequate when I analyze it. I've seen other people mention similar.
Yes I have a friend who gets weirdly depressed in magnesium.
@@infiniteepoch8 Yes! Thank you for adding. I got bad dry eyes myself now that you mention it and I did not make the connection. I have some potassium chloride, maybe Ill try and combine the two next time.
@@tallchick1966 Thanks for adding. Yeah I definitely experience a more low feeling from it as well.
I'm an 82 year old woman and fairly active but have to supplement with magnesium or else finish up waking up with bad leg cramps on a regular basis.
I wanted to make note of how much more fluid and easy to listen to you have become over the years, and speaks volumes about you as an educator and public speaker. Would you mind sharing what was your secret, if any?
Great info but Rhonda rather plays down the transdermal route.
I make up a saturated solution of epsom salts (adding it to water until no more can be dissolved)
After a shower i rub it in to the most absorbent parts of the body, groin and scrotum, armpits, inside elbows etc.
If I haven’t done it for a while I sometimes get a strong wave of of relaxation and well-being as if id taken a tranquiliser.
If I do it more often I don’t experience this.
I take this as evidence that the method is effective in providing good levels of magnesium in my system as long as I do it every two or three days.
I have been doing this for a couple of years. Seems not to have any ill effects on the skin and certainly no GI problems. Very cheap supplement!
Thanks so much for all your insights! I love how you break it all down. It really helps me as a medical professional. Thanks!
Since I learnt about magnesium and started boosting mine through diet and supplements (I use Wild Nutrition's, it gives a range of most types from plants). It took a year before I felt the difference, but my gosh, I feel so much better! I used to have anxiety and terrible energy levels but no longer.
My mom, a cardiac charge nurse of 30 years. Always praised magnesium.
You can get magnesium citrate super cheap. Almonds or dark chocolate has lots.
Outside of leafy greens, meat can be a decent source of magnesium. Poultry, beef, pork, and lamb contain 20-34 mg of magnesium per 100g. Yogurt and cheese is also an okay source. Tinned fish like mackerel and sardines are high in magnesium.
Land animals in magnesium deficient countries have the same problem as us. That is, the magnesium is pulled from their muscles and assigned to their major organs. In magnesium rich countries, the meat would more likely have Mg content.
This would be a great study. To study the different food animals from different regions and there magnesium content.@@pohaa
@@pohaaalso eating the organs such as the liver and kidneys as well as the meat would be beneficial.
@@eleanorday1854 it's true. Offal isn't the most popular choice though.
Topic : Magnesium
Delivery : Solid Gold 😎
Hair analysis, it shows over a number of months what you're lacking and the exact form for minerals. It's super helpful and less invasive, blood is just a snapshot for that day and not as broad.
An excellent summary of the benefits of Magnesium supplementation. Thank you🙏
I absolutely appreciate how simplistic you explain complex topics. Bravo! 👏🏾👏🏾👏🏾
Rhonda! Thank you for this! I found the info about Mag Threonate world shaking! I switched from glycinate to threonate (from magtein) due to Dr. Peter Attia, he seems to think threonate is helpful for sleep/cognitive. You two generally concur about everything, interesting you diverge on this! I will add glycinate back!!
Agree, I'm on glyc, but think u can also take threomate for brain , crossed the blood/brain barruer❤
Threonate is the way to go unless you like being on the toilet all day
I also switched to L Threonate (Magtein) as per Dr. Attia whom I greatly admire. Not taking anything away from his expertise but I too will now be switching back to Glycinate as he probably will too after he listens to this... or after she informs him.
He's very humble that way and I know there's a group of functional Dr's... i.e Hyman and others that adhere and implement in their diets their peers recommendations and findings as the research and data evolves and changes almost daily it seems sometimes.
There is no ego at play with these fantastic doctors.
Thank you Dr. Patrick for this literally life changing video!
I noticed a huge difference when I first took a magnesium supplement, so I started taking it daily. Keeps my stress and muscle tension down and bowl movements regular. Just don’t take too much. I didn’t know it had more benefits.
Absolutely magnesium helps with sleep without a doubt 100% I am living proof! I didn’t sleep for five years and yes I have other chronic illnesses but I wouldn’t let the doctor put me on a sleeping pill because it was a single mother of three. The lack of sleep almost killed me itself not just a pain etc. I started taking magnesium my whole life changed! And then I started paying attention to all my other vitamin and mineral deficits
It keeps me a wake can't figure. it out
Thank you Dr. Patrick for being so damn good at your job, and sharing your knowledge with us.
Taking "switch off" every night, magnesium changed my life.
I suffered from insomnia and 9ffer sleep issues for years. Tried many things, including magnesium "muscle eze" by bio ceuticals, and nothing worked until l started taking the switch off magnesium. Can't remember which type of magnesium, but whatever it is, it's been a life saver.
I wonder how much of our magnesium deficiencies are due to lack of consumption of leafy greens versus due to soil mineral depletion. This is just a guess, but I would bet today’s vegetables have at a minimum less than a quarter of the nutrients (including magnesium) than from produce say over 70 years ago.
Rhonda recommended looking at the USDA’s Food Data Central for nutrient amounts. All their servings are listed at 100 grams and while there is 33g of Magnesium(Mg) in Kale, there is ~3 to 8 times more Mg in various nuts (almonds, walnuts, cashews, etc) and there is 15x more Mg in pumpkin seeds! I’m a fan of the organic pumpkin seeds at Costco and I plan to start eating them much more now that I know they are so rich in Mg.
It's both because our fertilizers do not contain magnesium.
@@johnsnow407 Then how do the crops grow?
I feel like she is the OG in the health and wellness space yet she just can’t catch fire. how is it Huberman sprung onthe scene out of nowhere and then got millions of followers and she barely has half million? Must be incredibly disheartening for her considering all the effort she puts into her podcast
I agree. But maybe it has to do with Huberman being part of Stanford's current staff? Also, there is the prestige of that college name.
Another thing, Huberman shares parts of his life in his podcast, which is appealing.
There are several mechanisms at play for hubermans rise and her steady state: sensationalism (huberman has had guests with little evidence to back their claims), huberman has a larger appeal to men and women through sex appeal (sorry Rhonda he has you beat), association with higher profile people in the space, as well as delving into topics that don't lend themselves to evidence based tactics
@reviewsbydads At least she has half a million followers. To attain fame and fortune requires a factor outside the scope of work and perseverance. It's called LUCK!!!!
When Huberman interviewed her, HE called her the OG.
She's definitely the OG.
I love the detail Rhonda gives.
Very interesting. Shared this with many so they are informed too.
Well worth subscribing to the channel. So interesting and helpful.
Very informative! God bless you Dr. Rhonda 😀
Magnesium makes such an impact on my mood and ability to focus
Fascinating, as always.
Rhonda, I absolutely love your content. Been following you consistently for many years now. Would you ever be open to having a zoom interview to go into your past and motivation to post so many great episodes. Trying to build a channel to help my patients and people in general. Many blessings.
Thanks
Thank you for this thorough review of Magnesium, and clarifying what Magnesium Threonate on the brain and body. I appreciate your sharing the scientific papers in the podcast as well. This is very educational.
Magnesium taurate, vitamin shoppe brand, lowered my blood pressure.
To be clear, I take my blood pressure after sitting for 5 minutes. And I do it in the morning and at night.
It gets my systolic BP from the 130’s to the 120’s. Usually from 135 to 127 or 128
I started increasing my potassium intake from foods and supplements
I think I workout and use sauna often so I’m not sure I’m getting enough.
Amazing video, thank you !
If you could split the youtube video in sections it would be nice too.
Yes, I personally went through a long period while on keto where I experienced muscle cramps at night only after laying down for sleep (the best time of course!) and magnesium did nothing...at all, I tried 3 different types of mag as well.
Wonderful master class on the science of magnesium
You are amazingly informative! Thank you for taking the time to educate us on the uses of magnesium. I just purchased magnesium glycinate. Prior to this I was taking magnesium aspartate twice daily but seem to still suffer deficiency symptoms for some reason. Looking forward to feeling better and healthy.
Thanks for presenting all this research.
I'm increasing the cooked leafy greens in my family's diet because of it.
I wonder why hot baths do not eliminate leg, arm, and lower back soreness for me in the same way epsom salts baths do.
Sometimes placebos are very powerful other times science takes a long time to catchup.
I love all of the information you present about magnesium. It is reassuring that so many papers have addressed the importance of magnesium. One thing you did not mention about dietary magnesium through food sources is the fact that most soil is completely depleted in magnesium. How can we be sure that the foods actually have the amount of magnesium listed?
In hair sample heavy metals test they report back magnesium and other minerals. Is THIS a good test for magnesium levels?
Thank you for sharing your thoroughly researched and thoughtfully presented information. ❤
Thanks Rhonda for the thorough deep dive on everything Magnesium!
Thanks!
I have listened the whole episode during my gym session.. highly recommend
This lady is Amazing
Very well researched and articulated beautifully -- especially on experimental design and interpretation. Kudos, very well done!
So I am sensitive to magnesium supplements in the sense that it makes me sleepy. Awesome discovery as a long time insomniac. When I gave magnesium a try about 15 years ago, it was truly life changing. Bad sleep is extremely rare. Usually glycinate, but sometimes other forms both organic and inorganic (ie oxide, taurate, aspartate, succinate). That being said, I would like to take magnesium during the day but have yet to find one that doesnt make me sleepy. I think malate is the closest. IS there another form that is not likely/least likely to create that sleepy feeling? I dont want to leave it up to food sources alone.
Very interesting talk on magnesium. I got a concussion and still trying to get my BP normal
Great presentation with thoughtful points making the material understandable.
How do you know which type of magnesium to take? And can you take multiple different types at one time?
Just take one that is "chelated", aka bound to an amino acid or such. Don't take oxide as it's going to give you more of a laxative effect; citrate can potentially do the same (my experience). So chelated, glycinate and handful of others out there.
This is just GOLD, tu fir u are + do❤❤ i was pre med,have long cov, long lyme, celiac, gut dysbiosis, mold injury, + have stuied 2 years..see 111 drs + none know what im talking about..no training in gut/brain, nutrition..wish u could talk to every intern out there..dr putrino in NY , (long covid trials) is doing this with interns!well presented + backed up w studies, hiwever inconclusive🙏❤️
I am CONVINCED magnesium l-threonate crosses the BBB because of what happened when I took it. I couldn’t sleep at night and had nightmares every night. I tried everything. When I took mg-lthrnt, my Oura ring measured VASTLY improved stats and my dreams were of a lush green garden paradise. That experience doesn’t lie.
To be complete… that effect didn’t last taking it every night 😞 I assume because of the up regulation of AMPA receptors and therefore down regulation of voltage gated calcium channel modulation. I don’t know. I’ve found best sleep value in only periodically taking mg l-thrnt. Works every time then.
@@Zen_gineerGreat name: makes me curious about your engineering work.
@@Zen_gineer 60% of the time, it works every time.
@@Zen_gineerare you taking a liposomal magnesium l threonate ?
@@Subs1338 lol, if I dont take it every night, it works EVERY time. I suspect AMPA receptor upregulation, but I don't know. Look up "NMDA channel blockers up regulate AMPA receptors" to know what I'm talking about.
I am not a RCT study, but I can tell you from long personal experience that magensium definitely definitely improves sleep quality.
I just found this channel today and a great sharing of valuable informations. I thank you! My body needs a lot of magnesium, and D3 with K2.
Mine, too.
Thanks for your research and all the information provided! I appreciate all your videos, but this one is especially helpful for me, as a Type I Diabetic. I take Magnesium a supplement to prevent leg cramps, even though I try to eat plenty of leafy greens, avocados, nuts, seeds and plant milks/yogurt. It does help.
Sooo important for woman going through menopause and peri menopause
What an outstanding lecture; thank you!!!
Thank you! As a nutritionist it's always a helpful reminder and you mixed in new research on the brain health issues which I'm really eager to learn more on.
An ecstasy for mind and soul you created, Rhonda. My grey cells bow to you
Thank you very much. This was full of info and was easy to listen to and follow. Im gonna have to listen to it a couple of times to be able to grasp all of it thank you
My preference is just red meat, fat and eggs but most would want to include leafy vegetables. At age 65 and ridiculously healthy with low end of normal blood pressure, resting heart rate avg 58, HDL/HBa1C ratio 0.3, no inflammatory markers I will easily run past my 100th birthday and still be enjoying an active lifestyle. Zero fibre is no issue and gut health is perfectly fine. My beef comes from my local regenerative farmer, good for me and good for the environment. Meat from ruminant animals contains all the nutrients an human needs in exactly the right proportions so veg and fruit is then optional. If we choose not to eat meat we need a huge volume of mixed food plus supplements.
Amazing presentation! I had bad gut issues and Magnesium helped me turn the corner. Supplementing with Mag glycinate, drinking coconut water, eating more wild salmon and bananas really helped me out. Anyone with gut issues Mag glycinate with a quality B Complex (the one from Life Extension works best for me), take that with first meal of the day. Add extra B1 if you are really sick. Worked wonders for me. Also vitamin K2 + D. Thanks for the great information.
6:38 this is gold information for me, wow thanks! I've been struggling 3 months already with water retention on my face :( low carb 30-50 grams max, 2000mg sodium from food, I don't add extra salt, then increased potassium to 4700mg, but it didn't help, stopped creatine didn't help either, now I increased magnesium to 800mg but nothing I try helps the face bloating, BUT I do take 30mg zinc so will stop maybe it'll help. Tomorrow I'll start with dandelion root bc I don't want to see this bloating in the mirror anymore
I'm shocked, just the fact that I did not take zinc this morning, it made me pee at least 3x more than usual wow I'm surprised that zinc was blocking my electrolytes balance, I might not need to start dandelion anymore wow
Very interesting talk thank you. You talked about systolic blood pressure and you referenced a dose of 368mm/day. Is that referring to elemental magnesium I'm guessing? I take magnesium bisglycinate, the total amount per capsule is 500mg but the elemental magnesium amount is 50mg per capsule. Could you clarify the 368mg amount of magnesium you referred too, is that total elemental magnesium? thank you
It's always elemental magnesium that's mentioned
Ok thank you for answering my question childofaether8733, I'm guessing that information was mentioned in the video and somehow I missed it, thanks again. @@childofaether8733
Ok thank you childofaether8733 for answering my question, that information was probably mentioned in the video and I just missed it, thanks again. @@childofaether8733
Merci Rhonda pour tout ton travail et partage ❤ love from France 🇫🇷⭐️
For the carnivores here you don't need dark leafy greens the equivalent would be certain fish and crustaceans and those come without the fiber/antinutrients preventing absorption(care about heavy metals though). Those eating few pounds of steak/beef also would be getting 200mg+. Obviously as she said if you exercise, sauna, or anything else with heavy sweating you could just supplement some, magnesium glycinate at night is the best for sleep.
The RDA is an estimate and not applicable exactly to each person. Not to mention it's based of people eating a SAD diet. On carnivore you are avoiding fiber, antinutrients ,high glucose, and like 5 other things that all DIRECTLY LOWER magnesium levels and require higher RDA.
IE - No sugar in diet = lower magnesium RDA
It goes both ways though
Large Vitamin D supplements = higher magnesium RDA
Carnivore diet is just as dumb as vegan, in my opinion, as are all extreme fad diets. Nutritional balance is the key to good health.
Are people actually doing full carnivore? I suspect fiber is actually healthy for humans
@psycholars1 just do stearic based, High SFA low protein/BCAA restricted keto? - Targeted KD sprinter
Idiotic advice
fantastic informative video, I love this and your benefits from saunas, please keep educating us. Thanks
Amazing content as always, Rhonda
Magnesium glycinate does seem to effect one's mood, thereby making it easier to both fall to sleep and or concentrate (hyperactive individuals).
So why do drs not include this in year labs????
Because serum magnesium does not represent total body magnesium and there is no great test to measure total body Mg, but the RBC Mg test may be useful.
For the same reason they don't check Vitamin D or B12 as those tests are not that accurate.
@@Jeffs60 true, I always have to ask for those and AIC
Did I miss her explaining the difference between mag and elemental mag and the dosage considerations? Seems important as I think most brands lost the non elemental amount. My brand says 2,000 mg of bisglycinate which equates to 200 mg of elemental mag.
magnesium is so good for the nerves especially if you have neuropathy. Ive noticed that Ive gotten a skip to my walk since taking it for a month twice a day.