This Is WHY You Are Really Deficient in Magnesium

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Many people think they’re getting enough magnesium from their diet—they're not.

0:00 Introduction: How much magnesium do you need?
0:30 Magnesium RDAs
0:45 Magnesium benefits
1:19 Magnesium deficiency causes
1:32 Foods rich in magnesium
4:00 Magnesium supplements
4:08 Make sure you can always find unfiltered health information by signing up for my newsletter!
4:30 Learn more about magnesium!

Getting magnesium from your diet is not as easy as you might think. On top of that, many people aren’t sure what foods are rich in magnesium.

I’m going to cover just how much of certain foods you would need to consume to meet your daily magnesium requirement.

The recommended daily amount (RDA) of magnesium for men is about 420 mg. Women need about 320 mg of magnesium per day.

The amounts I will cover are focused on the magnesium requirements for men. It will be a little less for women.

Magnesium is so important to support a healthy body, but 40% of the population has a magnesium deficiency.

Health benefits of magnesium:
• It’s essential for generating energy
• It helps reduce cramps
• It helps decrease stress
• It helps lower cortisol
• It helps support sleep
• It reduces inflammation
• It supports healthy blood sugar levels

Vitamin D also won’t work well in the body if you don't have enough magnesium.

Consuming certain things can lead to magnesium deficiency. These things include:
• Sugar
• Refined carbohydrates
• Grains
• Certain medications
• Phytates
• Oxalates

Here are the foods high in magnesium and the amounts you would need to consume every day to get the magnesium you need:
Bananas — 11 cups
Almonds — 5 ounces
Spinach — 2 1/2 cups
Dark chocolate — 6 ounces
Avocados — 7 cups
Fish — 14.8 ounces
Beef — 4 pounds
Bok choy — 22 cups
Zucchini — 19 cups
Eggs — 67
Iceberg lettuce —57 cups
Romaine lettuce — 30 cups
Swiss chard or kale — 3 to 5 cups

The problems are that some foods above are high in oxalates, or consuming the amounts you would need is obviously unreasonable.

This is why many people choose to enhance their diet with magnesium supplements.

One thing you can also do is consume leafy greens with cheese. This will prevent the magnesium from being bound up.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Follow these tips to make sure you’re getting enough magnesium. I’ll see you in the next video.

Dave McKinnon
 

  • Keto Diet says:

    I think🧐 Magnesium Bisglycinate is one of the best bioavailable Magnesium Forms👍‍.➡It’s attached to 2 glycine molecules. Attracts less water & has much higher absorption. Glycine also helps reduce pH in small intestine, supporting absorption & preventing Magnesium deficiency. Beneficial for improving Magnesium status, generally well-tolerated & unlikely to cause diarrhea. Involved in energy metabolism, muscle contraction, DNA synthesis, blood glucose regulation & reproduction🙂. 🚨⚠Dr Berg says to avoid these versions of magnesium: Magnesium sulfate,Magnesium carbonate,Magnesium oxide and Magnesium hydroxide….

    • String Bender 3 says:

      I use Aussie trace electrolytes/trace minerals for my RO water. It’s from sea water so it’s probably all hydroxide form is it really not good? Seems to work well for me. Before using it I would get headaches drinking the RO water with nothing in it.

      the ratio is bunch of chloride,
      102mg magnesium
      45mg potassium
      40mg sodium
      0.1mg calcium
      70+ trace minerals it says, also says they are pure/ionic.

      I use egg shells as calcium supplement I looked for good electrolyte concentrate but they are either ridiculously priced or lower quality.

    • String Bender 3 says:

      Dark chocolate surprisingly has dangourous levels of Lead and Cadmium you don’t wanna eat a lot of that

  • Homme de Loi says:

    Thank you Dr Berg for all this information.
    Please, we need information (video) about ankylosing Spondylitis disease and how we can treat it.

  • CN says:

    Might not be a bad option for people to switch out that toxic hydrochlorothiazide for some Magnesium-Oxide after all.. Thanks, Dr. Berg! Happy Friday! 🙂

  • Speed_Raycer says:

    I only eat spinach in my salads and I love adding feta so I’m glad it’s also healthier!

  • Daniel WOOD says:

    Good video thanks! Can you please also include standard units in your videos (cups and pounds, oz are only understood by countries using the imperial system and not the metric system) Thanks!

  • Jojo says:

    Pumpkin seeds – are doing the job for me. Very good option.

  • Apocalypse says:

    Excellent information.
    Thanks again for all you do.
    Peace love and blessings!

  • fidel catsro says:

    Sharing Dr Berg notes:
    The recommended daily amount (RDA) of magnesium for men is about 420 mg. Women need about 320 mg of magnesium per day.
    The amounts I will cover are focused on the magnesium requirements for men. It will be a little less for women.
    Magnesium is so important to support a healthy body, but 40% of the population has a magnesium deficiency.

    Health benefits of magnesium:
    • It’s essential for generating energy
    • It helps reduce cramps
    • It helps decrease stress
    • It helps lower cortisol
    • It helps support sleep
    • It reduces inflammation
    • It supports healthy blood sugar levels

    Vitamin D also won’t work well in the body if you don’t have enough magnesium.

    Consuming certain things can lead to magnesium deficiency. These things include:
    • Sugar
    • Refined carbohydrates
    • Grains
    • Certain medications
    • Phytates
    • Oxalates

    Here are the foods high in magnesium and the amounts you would need to consume every day to get the magnesium you need:
    Bananas — 11 cups
    Almonds — 5 ounces
    Spinach — 2 1/2 cups
    Dark chocolate — 6 ounces
    Avocados — 7 cups
    Fish — 14.8 ounces
    Beef — 4 pounds
    Bok choy — 22 cups
    Zucchini — 19 cups
    Eggs — 67
    Iceberg lettuce —57 cups
    Romaine lettuce — 30 cups
    Swiss chard or kale — 3 to 5 cups

    The problems are that some foods above are high in oxalates, or consuming the amounts you would need is obviously unreasonable.
    This is why many people choose to enhance their diet with magnesium supplements.
    One thing you can also do is consume leafy greens with cheese. This will prevent the magnesium from being bound up.
    Thank you Dr Berg!

  • Tangible D says:

    How did the human race survive so long requiring so much of certain foods just for magnesium, let alone everything else the body needs. These amounts required don’t make sense to me from a species survival perspective

  • art of doing muffin says:

    And what about sesame seeds? 100 g sesame seeds contain about 350 mg of magnesium. This means that only 120g of sesame is enough to cover daily requirement of magnesium.

  • Sweet Harvest Homestead says:

    Hey, Dr. Berg! You’re a total game-changer!
    I watched your video a while back about magnesium supplement advice and started taking it; I’ve been feeling like a million bucks! Even though I thought my diet was tip-top, you showed me the way. My sleep quality has soared, and my overall well-being is off the charts! Thanks for being such a rockstar and sharing your wisdom with the world!

  • Liverpool Vista says:

    Informative and fascinating video, Dr Eric. I eat quite a bit of spinach, cheese and tomato every day for lunch (that’s when I break my fast), so I was relieved when you spoke about the advantages of combining spinach and cheese to help ones magnesium intake. Much preferable than consuming 67 eggs😉

  • Multi-Frame Media says:

    Dr. Berg has single handedly restored my faith in what it truly means to be a “doctor”. If I am being honest, you are more of a healer. I truly believe you had a helping hand in my health / wellness journey. Thank you so much!

  • Happy Yard Service says:

    Query for everybody: Being magnesium deficient would that cause muscles to heal slowly or you are kind of hurting most of the time? Being over 50 and almost always having sore muscles is what I am trying to resolve.

  • mekman4 says:

    This video is the brass ring! I do a lot of these things, which include excluding chocolate (mostly because all caffeinated products are essentially laxatives) I’ve been doing this so far! Thank You! I have had more energy! I also consume micro greens! A lot of those!

    Thank you, so much!

  • Alvira Rahman says:

    The man who designs ur thumbnail deserves a raise. He is good.

  • DallasFFL says:

    You have changed our lives! Started magnesium glycinate about 3 weeks ago, sleep better, anxiety nearly gone now too. 😊

  • flamingpie herman says:

    I’m so glad you mentioned oxalates! When I was trying to beef up my magnesium and potassium I ended up running into the problem of oxalates and ended up with oxalate overload… Which is just as bad as not having any potassium or magnesium or b1. Definitely a fine balance!

  • Thixuan Levu says:

    Thank you so much Doctor Berg.Great advice.❤

  • Michele Hart says:

    Idea for you, a video of what’s on your plate! Show us what’s good for breakfast, lunch, and dinners. !! Thank you for sharing and helping us understand nutrition !

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