That can also be low potassium. I was getting that plus calf cramps. Couldn't work out why seeing I was taking magnesium every night plus in food, ocean swimming. Upped my potassium and the issues went away.
I never addressed my mom joke: is chocolate a good source of magnesium? At 16% of RDI per serving, chocolate is a solid source of magnesium since you generally need to eat a bunch of different foods to get to 100% anyway. It also is a good source of antioxidants if dark. However, I don't view it as super health promoting if paired with high refined sugar/saturated fat which is probably what my mom was really craving lol. For those who want a quick answer instead of watching the vid, here is the best form of magnesium: micthevegan.com/best-source-of-magnesium/
My wife is a registered nurse that works on a cardio floor, and tells me that almost everybody is deficient in mag, except for latinos. My guess is since latinos eat so much beans, that's how they get their magneisum, because pintos are packed with it. 100 grams of pinto has like 44% of ur mag for the day.
Cooking, grinding, or blending fruits, vegetables, grains and beans is a form of processing. Does that make it bad? Processed doesn't matter if there are no bad ingredients added.
Mic, thank you so much for everything you do. I am now starting this next month my major in public health so I can be something like you. You are amazing and I’m so glad, I think you were the first one to open my eyes to WFPB. From literally carnivore at one point to finally WFPB, you have completely changed my life for the better in every aspect, and I hope to spread the good word and help as many as I can ❤
That's so weird. I was just listening to info about vitamin D & K2, & thought, "Mic asked if we'd like a video on magnesium, I wonder if he'll make one" And, like a magical, telepathic gopher, here you are!
I need to look into this. I have a feeling my magnesium intake is low, and I struggle to get enough through diet. I also struggle with insomnia. So perhaps a supplement would help.
Hey Mic, I took a class from Dr. B that included a talk about constipation and he recommended magnesium. I take the oxide form and continue to do so for a couple of years. It helped immensely and also does put me to sleep quickly. So, I take it right before I go to bed. Thanks for your hard work!
Before watching comment: one 400mg pill (three different forms of magnesium) each day at around 7pm makes me have between 0-3 migraines a month where not taking it makes me have a 3 day long migraine every few days.. I went from "let me die please I can't live like this anymore" to "wow life can be enjoyable!". I went to doctors and all I was prescribed were painkillers, water, more fruit/veg (I eat a healthy balanced diet already with occasional junk), sports and meditation(?). So yeahhh. I love magnesium!
This was very interesting to me, as someone who occasionally takes Mag Calm for deeper sleep. Liked the little moments of humor here, and the return of Mic's Mom, Linda from Bob's Bugers. LOL! Happy New Year and thanks for posting : )
I actually do eat dark chocolate during the week leading up to my period for the magnesium and iron. I also find that it helps with PMS cravings. I eat an ounce each day.
Thank you for the video, Mic. I need to give magnesium another shot for my chronic migraines. I wasn't consistent with it before so I didn't feel any difference, but it's probably worth a real try.
I didn't feel a difference either, and I took magnesium citrate for 4 months, I think it was. What helped me the most, even better than the 8+ pharmaceuticals that I've tried is a low dose of magic mushrooms (250 mg of powdered mushrooms every 3 days) as a preventative. It has reduced my migraine episodes from 4 to 8 a week to 0 to 3 a week. I even went 2 weeks without a single episode when I started, which hasn't happened in over a decade. It isn't just some hippy mumbo jumbo either, because the active chemical in the mushrooms is a class of chemicals called tryptamines, which triptans like Rizatriptan, Sumatriptan and the other triptans used to treat migraines also belong to. If it's legal where you live, I recommend you try it, and if it's illegal and you still want to try it (like I do), be careful who in your real life you trust with the info. 🥰 There are a lot of resources online (including on youtube) on the subject, if you're interested. Edit: Forgot to add that low doses don’t affect your cognitive abilities, or your ability function in your daily life.
Maybe also try ginger. After I started eating ginger everyday, I stopped getting migraines. That's an anecdote, but I think there is some actual scientific research supporting the use of ginger to treat migraines.
I was already taking ginger on a daily basis and a regular garden-variety magnesium oxide, but I changed to the magnesium L-threonate and it did make a significant difference for me. I was following some websites for some people who had vestibular migraines.
There could be many causes for migraines. Mine were caused by a corn allergy, and it took many years for me to diagnose, since it was in the intestine, so I didn't get a reaction until about 2 days after eating corn. Unless you write things down, it's hard to remember what you ate two days ago! Anyway once I avoided corn (including corn starch, dextrose, maltodextrin, etc.) the migraines went away. Bear in mind I was eating popcorn most evenings (for a light supper), so that is why I finally suspected corn. Also, a doctor I knew in Germany said once that I was "too sensitive" (in many other areas), and when I got home, I read a book called "Allergies Made Simple" and it said that corn allergy made you "too sensitive"! One interesting facet of my migraines, is that they often appeared the morning after doing some intense exercise. If I hiked up and down a mountain one day, the next morning I would wake up with a migraine; or if I walked about 2 hours or more, the next morning I'd wake up with a headache and nausea. I'm not sure of the connection, but maybe it was because I was eating corn all the time, and those periods of physical stress triggered the allergic response.
If you are considering taking magnesium for better sleep maybe nuts would be an option as they also are the best source of melatonin and in some cases selenium.
@@austinmeredith6647 Thanks Dr Death, soooo "helpful", why are you here??? Glad to hear meatheads never have problems sleeping... apparently animal flesh rotting in your intestines is conducive to sleep? Even the permanent kind! Did you even bother listening to the video??? “My body will not be a tomb for other creatures.” -- Leonardo da Vinci
Can you please do a video on vegan diet and scar tissue formation. I came across some studies saying vegans have worse wound healing and more scar tissue. I've been vegan for almost 5 years and I've notices getting a scar from even the tiniest cuts lately. Is there a specific reason this is happening? Eg a deficiency that we can supplement to prevent this or perhaps a confounder? I hope you find it interesting and address this 😊
I've had debilitating migraines since childhood into my 30s. I don't get headaches at all anymore since going vegan seven years ago and the only time I do get headaches is when I'm actually getting sick from a virus.
Since I'm taking a magnesium supplement on a daily basis I'm part of the blessed "almost no period pain" group (despite having very heavy ones) but I do get a little bit of pain when I'm eating a lot of junk food...
I struggle getting enough magnesium, even on a plant-based diet. My muscle spasms and cramps get so bad I have to go to the emergency department at my hospital, where they give me IV magnesium and muscle relaxers. Despite supplementing, I stay depleted and, therefore, still have to take muscle relaxers often.
@@reaperkollyns6495 I have ulcerative colitis (in remission). My best guess is malabsorption due to colitis. Idk. They don’t know what’s causing the deficiency
🎯 Key Takeaways for quick navigation: 00:00 🧐 *Introduction to Magnesium Research* - Examining the validity of magnesium hype on social media. - Mention of diverse research topics related to magnesium benefits. - Introduction to questions about magnesium's role, dietary vs. supplemental magnesium, and superior supplement types. 01:24 🧪 *Magnesium's Role in the Body* - Overview of magnesium as a dietary mineral and its involvement in over 300 enzymatic functions. - Highlighting magnesium's role in ATP synthesis, nerve impulses, muscle contraction, and DNA/RNA synthesis. - Discussion on the importance of magnesium and common claims of magnesium deficiency. 03:31 📉 *Magnesium Deficiency and Symptoms* - Exploring difficulties in diagnosing magnesium deficiency due to non-specific symptoms. - Listing early signs and severe symptoms of magnesium deficiency. - Discussing challenges in measuring magnesium levels and factors contributing to deficiency. 05:20 🍽️ *Dietary Intake and Magnesium Correlation* - Correlation between dietary magnesium intake and various health aspects. - Highlighting studies indicating higher magnesium intake associated with lower mortality. - Comparing magnesium intake in plant-based diets versus meat-based diets. 07:56 🥩 *Impact of Diet on Magnesium Content* - Discussing losses in magnesium content during food refining and processing. - Highlighting the impact of modern farming practices on magnesium content. - Comparing magnesium losses in different food items, emphasizing the role of whole plant foods. 09:47 💊 *Magnesium for Constipation* - Exploring the use of magnesium for constipation relief. - Discussing studies on magnesium oxide and magnesium citrate for constipation. - Suggesting the potential link between increased magnesium intake and higher fiber consumption. 11:10 🏋️♂️ *Magnesium in Fitness and Exercise* - Investigating studies on magnesium supplementation's impact on strength gains. - Mentioning a meta-analysis suggesting benefits for elderly or alcoholic individuals. - Addressing conflicting evidence on magnesium's effect on muscle soreness and cramps. 12:34 😴 *Magnesium and Sleep-Related Studies* - Reviewing studies on magnesium's role in improving sleep, particularly in older individuals. - Examining a meta-analysis on magnesium's effect on inflammation markers. - Discussing potential benefits for individuals with diabetes in terms of blood profile. 14:10 💊 *Types of Magnesium Supplements* - Comparing bioavailability of different magnesium supplement types. - Discussing magnesium citrate, magnesium orotate, and magnesium lactate. - Introducing magnesium L3 andate and its claimed benefits on cognitive function. 17:23 📏 *Recommended Magnesium Intake and Conclusion* - Addressing the recommended daily intake of magnesium and potential symptoms. - Weighing the decision between dietary magnesium and supplementation. - Encouraging local, plant-based, and minimally processed food sources for magnesium intake. Made with HARPA AI
if i let my oat meal with not enough liquid i get that there is a point where your stomack interestine cannot just turn all liquid into pee, but dry food nonstop dont help flax seed chia seed make it smooth too, greasing the tube
Thanks. Lots of detail like on supplement types. I recall a video by a well known vegan/fully plant based doctor who used to work in a hospital saying that every heart attack patient he saw was deficient in magnesium. Unfortunately I simply couldn't find the particular video again, or remember which doctor it was. It was some years ago. Magnesium seems a non issue, not something to worry about, if having a fully plant based whole food diet: unrefined plant foods are loaded with magnesium. Something like the case for potassium. (Though diminishing levels from low levels in soil must be a concernt, I suppose.) Of course the diet must be varied, as all the experts recommend: whole grains, whole legumes, tubers, vegetables, fruits, nuts and seeds, and a variety of each of these components. I follow that I think... incidentally, since childhood I've known of milk of magnesia, a remedy for constipation that contains magnesium.
I'm not too surprised that most heart attack patient is low on magnesium. Most meat eaters don't know how fast they should slide anything green off their plates. Of course this is a generalization, still.
It's even more crazy with Potassium where whopping 97% are deficient! Prior to becoming a vegan (thanks to this channel!) I was challenged as to how the F am I supposed to meet this potassium requirement and the result always have been that I have to ONLY eat plants which to me (lacto-ovo- and oil lover) was nearly impossible. Now I finally get it from food!
If you have leg cramps its not potassium its magnesium and if your are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
@@MictheVeganif you are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
Almost all vegetables has a substantial amount of potassium. But you need to eat about 700 g of them to meet the daily need. Vegitarians might get the potassium they need that way. Each chlorophyll molecule has one magnesium atom. Eating green stuff should be enough to avoid deficency. I don't know how much that gives, though. But Vegitarians are better off than others, I think. And I'm not a vegitarian, so I'm not biased in that direction. There's other things than these two vegitarians has to worry about. (B12, Omega-3, and vitamin D, might be the big ones.) Being a vegitarian requires more knowledge than being an omnivore!
@Veganbutchershop I had leg cramps and was taking magnesium every night (it contains multiple forms of magnesium). The cramps persisted. I found out about potassium and upped my intake alot... my leg cramps are completely gone now. I also have more energy and no more heavy legs feeling walking up hills. It's not always magnesium.
I have such a sensitive digestive system I just cannot tolerate any magnesium supplements. I will start with a tiny dose and can never get to anything that actually helps my sleep or restless legs. I have to get it in my diet, so I pay special attention to what are good food sources. I also sometimes use magnesium lotion and magnesium foot soaks. Just wanted to add that here if anyone else struggles. Getting it through your skin is fabulous and works great.
@@SkedgySky that's what epsom salts are: they are basically magnesium that you put in your bath. sometimes they are called bath salts. You can also take them internally, but most people put them in the bath to help with muscle soreness. But if you don't want to take a full bath you can just do a foot bath, you will still get it. when i do a full bath it only needs a half hour. but a foot soak i do more like 45minutes to an hour.
They have to contain magnesium because otherwise they can't get their energy from the sun, magnesium is the center atom of chlorofyl. Maybe this will still mean there is too little in the plant, but no magnesium is impossible (with green plants atleast).
I seem to sleep better when I eat pumpkin seeds before I go to bed. I buy them raw, soak them and dehydrate them. They’re so good! Thanks for all you do Mic!
If you still have trouble falling asleep and it's due to inner monologue that you have a hard time stopping, I would recommend trying to repeat a mantra in your head. (See free guides on transcendental meditation for how to come up with one.) Don't worry if other thoughts creep back in. Be patient and start again. But I also sometimes find it helpful to repeat it quickly, so that my brain can't squeeze in other thoughts. 😅
Thanks for your great research. IIRC, recent podcast about the Mind diet and How Not to Age mentioned combinations of fat with magnesium, copper and iron are linked to Alzheimers. (I have just purchased Dr G's book.) They also mention nutrient symphonies in diet vs supplements. I am diabetic 2 and became Vegan (sorta) because I am a bit spooked by supplement horror stories in the past and the Rx industries. Would love to hear more about these issues.
I have migranes, and during my second trimester it got so awfull that I got migranes every single day and I couldn't drink my regular strong pain killers cause of the pregnancy... I read that if you drink magnesium it can help with migranes, so, I started drinking 400mg of magnesium, long story short, now I don't remember when I had my last migrane.
IIRC it means that the magnesium is not bound to other things, like for example magnesium glycinate is a magnesium salt of glycine, so part of the substance is not elemental magnesium
@@maljakotilo indeed...an "elemental magnesium" supplement, with honest labeling, would be what...a ribbon of metal! All these supplements are some kind of magnesium salt.
Elemental magnesium is usually used to make hydrogen. There's quite a few studies showing hydrogen to be beneficial for health. If we have a healthy gut our bacteria also can make it. But elemental magnesium reacts in water to create hydrogen so you can drop those supplements into water and then drink or theoretically you can swallow them and it would create the hydrogen right in your stomach. Over 1000 studies currently showing benefits of hydrogen. Im not sure if the body can absorb elemental hydrogen when its not in its ionic salt form but the main benefit is the hydrogen, not the magnesium.
I immediately thought of chlorophyll as a source of magnesium, and then you flashed up the data putting green leafy vegetables at the top the list for sources. In chlorophyll a and b (the green plant pigments) magnesium is at the centre of every porphyrin ring structure. So I wondered if that binding interfered with absorption and its bioavailability. When I checked the data on crappy Google searches, most of which is behind pay walls, I wasn't clear about the consensus. Mic, Mr research expert, ....since you are so good at perusing the data, do you want to give your opinion please?
I do like these videos- may I suggest that a true food ( or any) experiment is - do only one things - add or subtract- at a time - otherwise you will never know
Anecdotally, I had bad insomnia before going vegan a Mg supplement helped immensely, I still take it out of habit. Did not know about migraines, I do have them from time to time, the frequency & intensity has greatly diminished from years ago possibly due to the supplement I started taking
@@janco333 Depending on your goal perhaps play around with 100 - 200 mg Magnesium citrate or carbonate, I read too much is not good either. If you have persistent sleep issues, you might try sublingual melatonin as well though I would not recommend large doses if you can help it. I have taken such on occasion, infrequent though
I'm getting over 500 mg/day, as tracked in cronometer. My top sources include sunflower butter, fortified soy milk, sundried tomatoes, and whole wheat bread. I eat lots of dark leafy greens every day, mostly collards and kale, but only spinach (which I eat less of) made my top 10 list for magnesium.
@@tely5 there are countless studies on it, even calories aren't absorbed equelly, so, nutrients as well. Of course you are doing everything right, and if you don't have any problems or deficiencies then I think you have nothing to worry about.
@@tiesiai_per_aplinkui Yes, I do know that not all nutrients are absorbed, and some are only absorbed depending on what else is being eaten, or on preparation. Really, I was just answering someone who seemed to imply that my recorded intake of 500 mg/day is not enough since they stated that half are not absorbed. I don't really know where that "half" amount is coming from. And it's not really a useful statement, since the recommendation is for "intake", not "absorption". It doesn't say to get 820 mg/day of intake so that 410 mg can be absorbed. It just says to get 410 mg/day intake. For reasons I cannot understand, some folks like to go through comments and try pull a "gotchya" based on minor technicalities, but not successfully in this case.
Look at Mike, rocking the Poe 😉 Please do Thiamine and Folate next. I've been taking Magnesium suppliments and my palpitations are fewer. I have noticed an improvement...been about 6 months now. Next up, bumping up my Thiamine...see how that goes. ✌️
My grandson developed quite bad tics at the age of 7 and there was a lot of information online about this potentially being helped by magnesium supplementation. Lots of suggestions to apply magnesium topically, with a massage rub. Its hard to know sometimes whether what one is reading online is just a lot of clap trap, but there did seem to be some research and a lot of parental testimony about the positive effects on childhood tics. My son gave it a go for a couple of months. His tics did improve dramatically and are rarely observable now, although he also just afterwards received a diagnosis of Juvenile Ideopathic Arthritis, so he evidently had some inflammatory issues going on that hadn't been diagnosed too. His tics had improved before he got his JIA diagnosis, for which he is now receiving treatment . Luckily he was diagnosed early, before any joint damage and he is doing really well. It would be great if you could review the information on magnesium and childhood tics/ tourettes to see if you think its reliable. Thanks
Magnesium was a total game changer for me. It improved sleep, energy, stress resistance and female problems A LOT!!! I must have been really deficient!!! I use mag citrate every evening and sometimes before cycle starts again and I feel I need more I use an organic mag spray.
I use magnesium 'oil' spray on my skin. Easy to make. Just magnesium crystals and water.. I got some information that says one's body only absorbs the amount it needs. So you can't overdo it. Do you know anything about that?
Sooo, is a supplement that combines calcium with magnesium bad because the calcium competes with the magnesium? Mine is 600 mg (different) calciumsalts and 300 mg (different) magnesiumsalts, mostly -carbonate, -oxide and -bisglycinate.
Yea. PCRM podcast occasionally has on Dr. Will Bulsiewicz a gastrologist. And he did recommend magnesium for sleep. Or magnesium citrate to help move the bowels due to constipation.
Living in a northern clime, I take D3 every day but in Miche PhD’s video about taking vitamin D Wrong, she says that absorbing D3 requires the use of your magnesium reserves so you may be causing more problems than you had before. Therefore supplement with D. Is this good science?
While it may lead to a softer stool, particularly beneficial if you encounter issues like hard stools, it's worth giving it a try. Begin with a dosage of 400mg and gradually increase to 600mg or 800mg, finding the right balance for your needs. However, excessive intake could potentially lead to short-term diarrhea. Personally, I have not experienced any issues with a higher dosage at the moment.
whould you please talk about mood and memory lifting minerals and supplements?! Your mood and brain functions seems to be very sharp! do you use any supplement for brain function?
17:55 I have made a very concentrated water solution of Epsom Salt that I rub on my feet just before going to bed, I did noticed an improved sleep quality, you should try, it's far cheaper, quicker and more convenient than taking a bath 😊
If you have leg cramps its not potassium its magnesium and if your are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
Mic - can you do one on specifically on an array of minerals? - According to some ex- Vegan woman or other ( there's so many of these winjers) you can only get minerals frum REDMEET ! She also claimed that you can't absorb Vitamin A from Carrots..
What should be the most worrisome cause for Mg (and other minerals too?) is the fact that soils in which our food is grown are becoming increasing poor in life-essential mineral nutrients. We currently keep the major minerals, potassium and phosphorus, replenished by adding fertilizers. We must do this since most growing soils have long ago been depleted of their original in situ minerals. We are actually keeping our soils on "artificial life support" by doing this and the minerals we add in fertilizers are all being mined, limited in supply, being exhausted, like all mines eventually are. What we should be doing is returning our biowastes back to the soils from whence we get our food. Getting a closed-mineral-nutrient-loop food production system running is an absolutely critical need, but right now, virtually nothing is being done about it.
interesting to see you talk about supplements mic, personally I think I've gotten benefit from magnesium sups pulled from sea water and bonded with threonate. what do you think of the suggestion that k2 mk4 (menatetranone) plays a vital role in testosterone ? do you know of any non supplemental plant based sources ? thanks !
Generally speaking, not every published study is a good study to reference. A lot of studies are poorly done, too small, or not recruited appropriately or with enough diversity. Some journals or sources are more reputable, like, but not limited to, The Lancet, The New England Journal in the US. NIH is pretty good, I’m not sure of the diligence they do before publishing but I find those articles generally very useful. Personally I don’t like and stay away from all meta analysis studies.
No no no WAIT--magnesium doesn't just help you fall asleep faster, you sleep deeper. And I mean DEEP. Most of the time I fall asleep really easily--sometimes too easily lol. The thing was I'd never stay asleep, waking up throughout the night, especially to pee. Welp, the first night I took magnesium, I slept SO deeply, that I literally didn't get the bathroom signal...yeah. 😱I jumped up in horror thinking I'd had to wear a diaper for the rest of my life...thank God it never happened again as my body acclimated to the deeper sleep. I also get up in the am with zero grogginess. I can't recommend it enough (just maybe start with half a dose the first couple of nights 😂)
@@skippy6462 I use Vitacost's Magtein Magnesium L-Threonate, 2010mg/3 capsules every night. I also take ashwagandha at night too (my favorite brand is YouTheory, also sold on Vitacost). The combination really works for me; ashwagandha improves quality of sleep (very lucid dreams) while magnesium addresses it more by reducing stress. If you don't know ashwagandha there's tons of info here on YT. I think it's because I was already taking ashwagandha that made me sleep too deeply the first night. If you decide to go with both, take the full dose of ashwagandha and maybe ONE capsule of magnesium for the first few nights, building up to the full dose of 3 capsules.
@@skippy6462 I wrote a whole detailed answer and it got deleted or hidden...I didn't have a link so not sure why. I'll try again just saying I use L-Threonate, 2010 mg every night. I also take ashwaghanda. The combination has been a game-changer.
There are many breakfast cereals in the USA that are fortified, some put as much as 100% RDA of various vitamins and minerals but they never put more than 15% of Calcium or Vitamin D and they never fortify at all Magnesium so think about why that is. The reason is no one is deficient in Magnesium unless they have a specific medical condition or are eating a bunch of consistent junk. No doctor will check Magnesium on any basic lab tests because they are not accurate.
I dont care what diet you are on magnesium is critical and i didnt figure it out until my blood pressure went haywire and i ended up with crazy blood pressure ultimately leading to a panic attack thinking i was having a heart attack. Ended up in the ER and it ended up being a magnesium deficiency. Our food is becoming more and more devoid of nutrients from mono crop agriculture depleting the soil.
4:22 I have to ask, i just bought this "Vegan Bone Builder" by Purica. Its only 200mg of Magnesium and has 100mg of Calcium per dose. Would the absorption of magnesium be affected by this since it contains calcium? And it also contains vegan D3, which you mentioned "taking a bunch of Vitamin D competes with the absoprtion of calcium". So since this contains all 3 (although one serving/dose isn't the RDA of any of them), am I SOL with this supplement? Also it doesn't say anywhere on the bottle how many times to take it during the day. It just tells you how to prepare it with water.
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Diet didn't help with restless leg syndrome, but taking magnesium glycinate before bed does.
Well, it's a natural muscle relaxer, so it makes sense.
Do you do anything else besides magnesium?
That can also be low potassium. I was getting that plus calf cramps. Couldn't work out why seeing I was taking magnesium every night plus in food, ocean swimming. Upped my potassium and the issues went away.
Same with twitchy eye syndrome 👌🏼
Make sure to get enough iron as well (as that is a recognized cause).
I never addressed my mom joke: is chocolate a good source of magnesium? At 16% of RDI per serving, chocolate is a solid source of magnesium since you generally need to eat a bunch of different foods to get to 100% anyway. It also is a good source of antioxidants if dark. However, I don't view it as super health promoting if paired with high refined sugar/saturated fat which is probably what my mom was really craving lol. For those who want a quick answer instead of watching the vid, here is the best form of magnesium: micthevegan.com/best-source-of-magnesium/
Sugar is not bad. Sugar and saturated fat together or sugar on a diet that is too high in fat is bad.
@dj-fe4ck Refined processed sugar is bad, if you want sugar, eat a date or chew on some raw sugar cane
My wife is a registered nurse that works on a cardio floor, and tells me that almost everybody is deficient in mag, except for latinos. My guess is since latinos eat so much beans, that's how they get their magneisum, because pintos are packed with it. 100 grams of pinto has like 44% of ur mag for the day.
@avinashtyagi2 how is the sugar in a bag of cane sugar different than raw sugar cane?
Cooking, grinding, or blending fruits, vegetables, grains and beans is a form of processing. Does that make it bad? Processed doesn't matter if there are no bad ingredients added.
Mic, thank you so much for everything you do. I am now starting this next month my major in public health so I can be something like you. You are amazing and I’m so glad, I think you were the first one to open my eyes to WFPB. From literally carnivore at one point to finally WFPB, you have completely changed my life for the better in every aspect, and I hope to spread the good word and help as many as I can ❤
That's so weird. I was just listening to info about vitamin D & K2, & thought, "Mic asked if we'd like a video on magnesium, I wonder if he'll make one" And, like a magical, telepathic gopher, here you are!
You need Mg if you are taking Vitamin D
Same! I found this powder I put in my tea, and started wondering.
As a healthy-eating vegan, magnesium glycinate helped my sleep a lot without side effects
Glycin also good for collagen
I need to look into this. I have a feeling my magnesium intake is low, and I struggle to get enough through diet. I also struggle with insomnia. So perhaps a supplement would help.
If you're a healthy eating vegan, why isn't your diet providing the nutrients you need for a good night sleep?
Same here.
@@russellfox4541 I'm not a sleep expert. All I know is I started taking the pill and I sleep a lot better.
Hey Mic, I took a class from Dr. B that included a talk about constipation and he recommended magnesium. I take the oxide form and continue to do so for a couple of years. It helped immensely and also does put me to sleep quickly. So, I take it right before I go to bed. Thanks for your hard work!
He recommends it for constipation. Once constipation is cleared, a healthy diet should prevent it.
I take magnesium citrate as I had chest pain and it 200% worked - great video
I take that too, it helps me digest better cause I’ve always had problems with that.. so I just feel better over all with it
Thank you for this video. It’s shocking how little evidence-based content there is on the subject!
Magnesium, B1, and a low dose melatonin helps me relax and fall asleep. As well it seems to prevent the leg cramp that has woke me in the night.
Same.
Before watching comment: one 400mg pill (three different forms of magnesium) each day at around 7pm makes me have between 0-3 migraines a month where not taking it makes me have a 3 day long migraine every few days.. I went from "let me die please I can't live like this anymore" to "wow life can be enjoyable!". I went to doctors and all I was prescribed were painkillers, water, more fruit/veg (I eat a healthy balanced diet already with occasional junk), sports and meditation(?). So yeahhh. I love magnesium!
How long did it take to start taking affect?
Yes, how long?
This was very interesting to me, as someone who occasionally takes Mag Calm for deeper sleep. Liked the little moments of humor here, and the return of Mic's Mom, Linda from Bob's Bugers. LOL! Happy New Year and thanks for posting : )
I actually do eat dark chocolate during the week leading up to my period for the magnesium and iron. I also find that it helps with PMS cravings. I eat an ounce each day.
Thank you for the video, Mic. I need to give magnesium another shot for my chronic migraines. I wasn't consistent with it before so I didn't feel any difference, but it's probably worth a real try.
I didn't feel a difference either, and I took magnesium citrate for 4 months, I think it was. What helped me the most, even better than the 8+ pharmaceuticals that I've tried is a low dose of magic mushrooms (250 mg of powdered mushrooms every 3 days) as a preventative. It has reduced my migraine episodes from 4 to 8 a week to 0 to 3 a week. I even went 2 weeks without a single episode when I started, which hasn't happened in over a decade.
It isn't just some hippy mumbo jumbo either, because the active chemical in the mushrooms is a class of chemicals called tryptamines, which triptans like Rizatriptan, Sumatriptan and the other triptans used to treat migraines also belong to.
If it's legal where you live, I recommend you try it, and if it's illegal and you still want to try it (like I do), be careful who in your real life you trust with the info. 🥰
There are a lot of resources online (including on youtube) on the subject, if you're interested.
Edit: Forgot to add that low doses don’t affect your cognitive abilities, or your ability function in your daily life.
Have you also tried riboflavin (B2)? Especially if you are plant-based you could be deficient. It definitely made a difference for me.
Maybe also try ginger. After I started eating ginger everyday, I stopped getting migraines. That's an anecdote, but I think there is some actual scientific research supporting the use of ginger to treat migraines.
I was already taking ginger on a daily basis and a regular garden-variety magnesium oxide, but I changed to the magnesium L-threonate and it did make a significant difference for me. I was following some websites for some people who had vestibular migraines.
There could be many causes for migraines. Mine were caused by a corn allergy, and it took many years for me to diagnose, since it was in the intestine, so I didn't get a reaction until about 2 days after eating corn. Unless you write things down, it's hard to remember what you ate two days ago! Anyway once I avoided corn (including corn starch, dextrose, maltodextrin, etc.) the migraines went away.
Bear in mind I was eating popcorn most evenings (for a light supper), so that is why I finally suspected corn. Also, a doctor I knew in Germany said once that I was "too sensitive" (in many other areas), and when I got home, I read a book called "Allergies Made Simple" and it said that corn allergy made you "too sensitive"!
One interesting facet of my migraines, is that they often appeared the morning after doing some intense exercise. If I hiked up and down a mountain one day, the next morning I would wake up with a migraine; or if I walked about 2 hours or more, the next morning I'd wake up with a headache and nausea. I'm not sure of the connection, but maybe it was because I was eating corn all the time, and those periods of physical stress triggered the allergic response.
your hair looks awesome😊
When a symptom list starts with "loss of appetite", I know I'm good.
If you are considering taking magnesium for better sleep maybe nuts would be an option as they also are the best source of melatonin and in some cases selenium.
Which nuts specifically?
I believe pistachio nuts are extremely high in melatonin, having a couple is like taking a melatonin supplement.
@@klimtkahlopistachios for melatonin, Brazil nuts for selenium
Eat meat and you wouldn't be having to try to resolve sleeping problems.
Professor Bart Kay
@@austinmeredith6647 Thanks Dr Death, soooo "helpful", why are you here??? Glad to hear meatheads never have problems sleeping... apparently animal flesh rotting in your intestines is conducive to sleep? Even the permanent kind!
Did you even bother listening to the video???
“My body will not be a tomb for other creatures.” -- Leonardo da Vinci
Can you please do a video on vegan diet and scar tissue formation. I came across some studies saying vegans have worse wound healing and more scar tissue. I've been vegan for almost 5 years and I've notices getting a scar from even the tiniest cuts lately. Is there a specific reason this is happening? Eg a deficiency that we can supplement to prevent this or perhaps a confounder? I hope you find it interesting and address this 😊
Most people aren't getting enough magnesium due to poor diets and soil depletion
How about magnesium taurate? Seems like there may be some benefits to boosting taurine intake and absorption is supposed to be good.
I've had debilitating migraines since childhood into my 30s. I don't get headaches at all anymore since going vegan seven years ago and the only time I do get headaches is when I'm actually getting sick from a virus.
Since I'm taking a magnesium supplement on a daily basis I'm part of the blessed "almost no period pain" group (despite having very heavy ones) but I do get a little bit of pain when I'm eating a lot of junk food...
I struggle getting enough magnesium, even on a plant-based diet. My muscle spasms and cramps get so bad I have to go to the emergency department at my hospital, where they give me IV magnesium and muscle relaxers. Despite supplementing, I stay depleted and, therefore, still have to take muscle relaxers often.
I use the cheap one from the supermarket that dissolve in water, that alone takes care of the cramps, which were awful.
Do they know what the underlying issue is? That sounds like something more worrisome than simple low levels.
@@reaperkollyns6495 I have ulcerative colitis (in remission). My best guess is malabsorption due to colitis. Idk. They don’t know what’s causing the deficiency
I was taught in school that magnesium was our stress mineral. I still believe it! Nice video. ❤
Its great for sore muscles and constipation.
🎯 Key Takeaways for quick navigation:
00:00 🧐 *Introduction to Magnesium Research*
- Examining the validity of magnesium hype on social media.
- Mention of diverse research topics related to magnesium benefits.
- Introduction to questions about magnesium's role, dietary vs. supplemental magnesium, and superior supplement types.
01:24 🧪 *Magnesium's Role in the Body*
- Overview of magnesium as a dietary mineral and its involvement in over 300 enzymatic functions.
- Highlighting magnesium's role in ATP synthesis, nerve impulses, muscle contraction, and DNA/RNA synthesis.
- Discussion on the importance of magnesium and common claims of magnesium deficiency.
03:31 📉 *Magnesium Deficiency and Symptoms*
- Exploring difficulties in diagnosing magnesium deficiency due to non-specific symptoms.
- Listing early signs and severe symptoms of magnesium deficiency.
- Discussing challenges in measuring magnesium levels and factors contributing to deficiency.
05:20 🍽️ *Dietary Intake and Magnesium Correlation*
- Correlation between dietary magnesium intake and various health aspects.
- Highlighting studies indicating higher magnesium intake associated with lower mortality.
- Comparing magnesium intake in plant-based diets versus meat-based diets.
07:56 🥩 *Impact of Diet on Magnesium Content*
- Discussing losses in magnesium content during food refining and processing.
- Highlighting the impact of modern farming practices on magnesium content.
- Comparing magnesium losses in different food items, emphasizing the role of whole plant foods.
09:47 💊 *Magnesium for Constipation*
- Exploring the use of magnesium for constipation relief.
- Discussing studies on magnesium oxide and magnesium citrate for constipation.
- Suggesting the potential link between increased magnesium intake and higher fiber consumption.
11:10 🏋️♂️ *Magnesium in Fitness and Exercise*
- Investigating studies on magnesium supplementation's impact on strength gains.
- Mentioning a meta-analysis suggesting benefits for elderly or alcoholic individuals.
- Addressing conflicting evidence on magnesium's effect on muscle soreness and cramps.
12:34 😴 *Magnesium and Sleep-Related Studies*
- Reviewing studies on magnesium's role in improving sleep, particularly in older individuals.
- Examining a meta-analysis on magnesium's effect on inflammation markers.
- Discussing potential benefits for individuals with diabetes in terms of blood profile.
14:10 💊 *Types of Magnesium Supplements*
- Comparing bioavailability of different magnesium supplement types.
- Discussing magnesium citrate, magnesium orotate, and magnesium lactate.
- Introducing magnesium L3 andate and its claimed benefits on cognitive function.
17:23 📏 *Recommended Magnesium Intake and Conclusion*
- Addressing the recommended daily intake of magnesium and potential symptoms.
- Weighing the decision between dietary magnesium and supplementation.
- Encouraging local, plant-based, and minimally processed food sources for magnesium intake.
Made with HARPA AI
I’ve been whole food vegan for 3 years… I still get clogged up. 😫
if i let my oat meal with not enough liquid i get that
there is a point where your stomack interestine cannot just turn all liquid into pee, but dry food nonstop dont help
flax seed chia seed make it smooth too, greasing the tube
Your body is trying to tell you something. 🤔 It's your diet
@@annjames1837 Yeah, thanks... I've tried everything.
So glad you did this! Thank you! ❤
Thanks
Thanks. Lots of detail like on supplement types.
I recall a video by a well known vegan/fully plant based doctor who used to work in a hospital saying that every heart attack patient he saw was deficient in magnesium. Unfortunately I simply couldn't find the particular video again, or remember which doctor it was. It was some years ago. Magnesium seems a non issue, not something to worry about, if having a fully plant based whole food diet: unrefined plant foods are loaded with magnesium. Something like the case for potassium. (Though diminishing levels from low levels in soil must be a concernt, I suppose.) Of course the diet must be varied, as all the experts recommend: whole grains, whole legumes, tubers, vegetables, fruits, nuts and seeds, and a variety of each of these components. I follow that I think... incidentally, since childhood I've known of milk of magnesia, a remedy for constipation that contains magnesium.
I'm not too surprised that most heart attack patient is low on magnesium. Most meat eaters don't know how fast they should slide anything green off their plates. Of course this is a generalization, still.
I eat whole food plant based, and yet a magnesium supp of 400mg really helped me with my migranes.
@@tiesiai_per_aplinkui interesting, thanks. I suppose if there are symptoms the help magnesium may provide should be examined.
It massively helped my migraines. Ill never stop.
It's even more crazy with Potassium where whopping 97% are deficient! Prior to becoming a vegan (thanks to this channel!) I was challenged as to how the F am I supposed to meet this potassium requirement and the result always have been that I have to ONLY eat plants which to me (lacto-ovo- and oil lover) was nearly impossible. Now I finally get it from food!
Sequel?
If you have leg cramps its not potassium its magnesium and if your are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
@@MictheVeganif you are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
Almost all vegetables has a substantial amount of potassium.
But you need to eat about 700 g of them to meet the daily need.
Vegitarians might get the potassium they need that way.
Each chlorophyll molecule has one magnesium atom. Eating green stuff should be enough to avoid deficency. I don't know how much that gives, though. But Vegitarians are better off than others, I think.
And I'm not a vegitarian, so I'm not biased in that direction.
There's other things than these two vegitarians has to worry about. (B12, Omega-3, and vitamin D, might be the big ones.)
Being a vegitarian requires more knowledge than being an omnivore!
@Veganbutchershop I had leg cramps and was taking magnesium every night (it contains multiple forms of magnesium). The cramps persisted. I found out about potassium and upped my intake alot... my leg cramps are completely gone now. I also have more energy and no more heavy legs feeling walking up hills.
It's not always magnesium.
I have such a sensitive digestive system I just cannot tolerate any magnesium supplements. I will start with a tiny dose and can never get to anything that actually helps my sleep or restless legs. I have to get it in my diet, so I pay special attention to what are good food sources. I also sometimes use magnesium lotion and magnesium foot soaks. Just wanted to add that here if anyone else struggles. Getting it through your skin is fabulous and works great.
How long do you soak your feet, and how do you know it's going into you?
@@SkedgySky that's what epsom salts are: they are basically magnesium that you put in your bath. sometimes they are called bath salts. You can also take them internally, but most people put them in the bath to help with muscle soreness. But if you don't want to take a full bath you can just do a foot bath, you will still get it. when i do a full bath it only needs a half hour. but a foot soak i do more like 45minutes to an hour.
Wow, great timing. I just started reading up on magnesium and bought 2 supplements to try out - magnesium citrate for muscles and glycinate for sleep.
75% dont get enough magnesium. one of the reason i considered (and take ) magnesium citrate with melatonine
5:41 - Best magnesium food: Hempseeds. 700mg in 100g. (source: USDA)
Great video mic, love your work
Plants grown on Mg depleted soil don’t contain Mg. It’s a real issue.
They have to contain magnesium because otherwise they can't get their energy from the sun, magnesium is the center atom of chlorofyl. Maybe this will still mean there is too little in the plant, but no magnesium is impossible (with green plants atleast).
Great deep dive, thanks Mic!
Looking super healthy like usual, keep up the good work.
I seem to sleep better when I eat pumpkin seeds before I go to bed. I buy them raw, soak them and dehydrate them. They’re so good! Thanks for all you do Mic!
This is great 👍
Sometimes I watch this just to hear Mic's sarcastic tones 😅
If you still have trouble falling asleep and it's due to inner monologue that you have a hard time stopping, I would recommend trying to repeat a mantra in your head. (See free guides on transcendental meditation for how to come up with one.)
Don't worry if other thoughts creep back in. Be patient and start again.
But I also sometimes find it helpful to repeat it quickly, so that my brain can't squeeze in other thoughts. 😅
I think I'm getting more than enough from my 100% whole food 4.500 calorie vegan diet.
Thanks for your great research. IIRC, recent podcast about the Mind diet and How Not to Age mentioned combinations of fat with magnesium, copper and iron are linked to Alzheimers. (I have just purchased Dr G's book.)
They also mention nutrient symphonies in diet vs supplements. I am diabetic 2 and became Vegan (sorta) because I am a bit spooked by supplement horror stories in the past and the Rx industries. Would love to hear more about these issues.
I have migranes, and during my second trimester it got so awfull that I got migranes every single day and I couldn't drink my regular strong pain killers cause of the pregnancy...
I read that if you drink magnesium it can help with migranes, so, I started drinking 400mg of magnesium, long story short, now I don't remember when I had my last migrane.
what's strange is that a lot of supplements are labeled "elemental magnesium"! I saw one of those at a hospital pharmacy yesterday.
IIRC it means that the magnesium is not bound to other things, like for example magnesium glycinate is a magnesium salt of glycine, so part of the substance is not elemental magnesium
@@maljakotilo indeed...an "elemental magnesium" supplement, with honest labeling, would be what...a ribbon of metal! All these supplements are some kind of magnesium salt.
Elemental magnesium is usually used to make hydrogen. There's quite a few studies showing hydrogen to be beneficial for health. If we have a healthy gut our bacteria also can make it. But elemental magnesium reacts in water to create hydrogen so you can drop those supplements into water and then drink or theoretically you can swallow them and it would create the hydrogen right in your stomach. Over 1000 studies currently showing benefits of hydrogen. Im not sure if the body can absorb elemental hydrogen when its not in its ionic salt form but the main benefit is the hydrogen, not the magnesium.
@@maljakotilois it good thing if elemental magnesium is mentioned on the supplement label? How do I check if it's a good supplement?
Subscribe, like and comment, let's get this channel to 400k!
Yes, plzzzzzzzzz
I've been suffering from "Charley Horses" (leg cramps) during sleep.....very painful. I supplement with magnesium when that happens....seems to work.👍
I immediately thought of chlorophyll as a source of magnesium, and then you flashed up the data putting green leafy vegetables at the top the list for sources.
In chlorophyll a and b (the green plant pigments) magnesium is at the centre of every porphyrin ring structure. So I wondered if that binding interfered with absorption and its bioavailability. When I checked the data on crappy Google searches, most of which is behind pay walls, I wasn't clear about the consensus.
Mic, Mr research expert, ....since you are so good at perusing the data, do you want to give your opinion please?
Nice haircut! Your "lameness" is why I subscribe!
1:48 the stats here didn't really render properly until a split second before they leave the frame
What about topicaly? On your skin.
I do like these videos- may I suggest that a true food ( or any) experiment is - do only one things - add or subtract- at a time - otherwise you will never know
amazing work Mic thank you
Anecdotally, I had bad insomnia before going vegan a Mg supplement helped immensely, I still take it out of habit. Did not know about migraines, I do have them from time to time, the frequency & intensity has greatly diminished from years ago possibly due to the supplement I started taking
What dosage are you on?
@@janco333 Depending on your goal perhaps play around with 100 - 200 mg Magnesium citrate or carbonate, I read too much is not good either. If you have persistent sleep issues, you might try sublingual melatonin as well though I would not recommend large doses if you can help it. I have taken such on occasion, infrequent though
Honestly helps me by a lot.
Interesting topic and right on point
I'm getting over 500 mg/day, as tracked in cronometer. My top sources include sunflower butter, fortified soy milk, sundried tomatoes, and whole wheat bread. I eat lots of dark leafy greens every day, mostly collards and kale, but only spinach (which I eat less of) made my top 10 list for magnesium.
You know 50% of them aren't absorbed. Not all you eat from food gets absorbed
@@milanpaudel9624 No, I don't know that. What is your source? And, are you saying that people should get 800 mg/day? How much are you getting?
sunflower butter!???? I need to look wtf that is lol I've used sunflower oil my whole life, but never heard of butter.
@@tely5 there are countless studies on it, even calories aren't absorbed equelly, so, nutrients as well.
Of course you are doing everything right, and if you don't have any problems or deficiencies then I think you have nothing to worry about.
@@tiesiai_per_aplinkui Yes, I do know that not all nutrients are absorbed, and some are only absorbed depending on what else is being eaten, or on preparation. Really, I was just answering someone who seemed to imply that my recorded intake of 500 mg/day is not enough since they stated that half are not absorbed. I don't really know where that "half" amount is coming from. And it's not really a useful statement, since the recommendation is for "intake", not "absorption". It doesn't say to get 820 mg/day of intake so that 410 mg can be absorbed. It just says to get 410 mg/day intake. For reasons I cannot understand, some folks like to go through comments and try pull a "gotchya" based on minor technicalities, but not successfully in this case.
Great video! Your hair though 😬
Look at Mike, rocking the Poe 😉 Please do Thiamine and Folate next. I've been taking Magnesium suppliments and my palpitations are fewer. I have noticed an improvement...been about 6 months now. Next up, bumping up my Thiamine...see how that goes. ✌️
My grandson developed quite bad tics at the age of 7 and there was a lot of information online about this potentially being helped by magnesium supplementation. Lots of suggestions to apply magnesium topically, with a massage rub. Its hard to know sometimes whether what one is reading online is just a lot of clap trap, but there did seem to be some research and a lot of parental testimony about the positive effects on childhood tics. My son gave it a go for a couple of months.
His tics did improve dramatically and are rarely observable now, although he also just afterwards received a diagnosis of Juvenile Ideopathic Arthritis, so he evidently had some inflammatory issues going on that hadn't been diagnosed too. His tics had improved before he got his JIA diagnosis, for which he is now receiving treatment . Luckily he was diagnosed early, before any joint damage and he is doing really well.
It would be great if you could review the information on magnesium and childhood tics/ tourettes to see if you think its reliable. Thanks
Meaning my son applied the magnesium rub to my grandson and his tics improved! My son didn't give it a go himself.😂
Is he plant based, too?
I am now regretting discussing my grandson on here without asking permission and can't delete my reply. My curiosity got the better of me!
Magnesium was a total game changer for me. It improved sleep, energy, stress resistance and female problems A LOT!!! I must have been really deficient!!! I use mag citrate every evening and sometimes before cycle starts again and I feel I need more I use an organic mag spray.
Thanks a lot. sunflower seeds, quinoa, I eat daily. God bless!
Good Info, thanks 😊
Thanks again. Yup, I supplement with Magnesium Glycinate. One a day.
I use magnesium 'oil' spray on my skin. Easy to make. Just magnesium crystals and water.. I got some information that says one's body only absorbs the amount it needs. So you can't overdo it. Do you know anything about that?
I take hot baths in magnesium epsom salt. Sleep very nice after excersising.
L-threonat form helps with sleep so much
Sooo, is a supplement that combines calcium with magnesium bad because the calcium competes with the magnesium? Mine is 600 mg (different) calciumsalts and 300 mg (different) magnesiumsalts, mostly -carbonate, -oxide and -bisglycinate.
Yea. PCRM podcast occasionally has on Dr. Will Bulsiewicz a gastrologist. And he did recommend magnesium for sleep. Or magnesium citrate to help move the bowels due to constipation.
Living in a northern clime, I take D3 every day but in Miche PhD’s video about taking vitamin D Wrong, she says that absorbing D3 requires the use of your magnesium reserves so you may be causing more problems than you had before. Therefore supplement with D. Is this good science?
While it may lead to a softer stool, particularly beneficial if you encounter issues like hard stools, it's worth giving it a try. Begin with a dosage of 400mg and gradually increase to 600mg or 800mg, finding the right balance for your needs. However, excessive intake could potentially lead to short-term diarrhea. Personally, I have not experienced any issues with a higher dosage at the moment.
whould you please talk about mood and memory lifting minerals and supplements?! Your mood and brain functions seems to be very sharp! do you use any supplement for brain function?
17:55 I have made a very concentrated water solution of Epsom Salt that I rub on my feet just before going to bed, I did noticed an improved sleep quality, you should try, it's far cheaper, quicker and more convenient than taking a bath 😊
If you have leg cramps its not potassium its magnesium and if your are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.
Mic - can you do one on specifically on an array of minerals? - According to some ex- Vegan woman or other ( there's so many of these winjers) you can only get minerals frum REDMEET !
She also claimed that you can't absorb Vitamin A from Carrots..
What should be the most worrisome cause for Mg (and other minerals too?) is the fact that soils in which our food is grown are becoming increasing poor in life-essential mineral nutrients. We currently keep the major minerals, potassium and phosphorus, replenished by adding fertilizers. We must do this since most growing soils have long ago been depleted of their original in situ minerals. We are actually keeping our soils on "artificial life support" by doing this and the minerals we add in fertilizers are all being mined, limited in supply, being exhausted, like all mines eventually are. What we should be doing is returning our biowastes back to the soils from whence we get our food. Getting a closed-mineral-nutrient-loop food production system running is an absolutely critical need, but right now, virtually nothing is being done about it.
Thanks!
interesting to see you talk about supplements mic, personally I think I've gotten benefit from magnesium sups pulled from sea water and bonded with threonate. what do you think of the suggestion that k2 mk4 (menatetranone) plays a vital role in testosterone ? do you know of any non supplemental plant based sources ? thanks !
Any information on magnesium taurate?
Generally speaking, not every published study is a good study to reference. A lot of studies are poorly done, too small, or not recruited appropriately or with enough diversity. Some journals or sources are more reputable, like, but not limited to, The Lancet, The New England Journal in the US. NIH is pretty good, I’m not sure of the diligence they do before publishing but I find those articles generally very useful. Personally I don’t like and stay away from all meta analysis studies.
According to Cronometer I have around 240% of Magnesium daily. Seems super easy to get enough
And I fall asleep within 1 to 5 Minutes.
Specific Type of Magnesium - Life Extension (it's a vegan brand).
Magnesium Caps 500mg - Dietary supplement
Anyone with more info? Mic?
I took magnesium glycinate for my anxiety after all the hype on the net. It made my anxiety worse. Didn’t sleep all night.
I noticed it causes more nightmares for me, which is unpleasant.
@@kristingoettlicher3503 same thing
There is magnesium in water !! Check the label !
It pairs with Calcium (yes, real and perfectly absorbed Calcium) and helps regulate energy levels.
No no no WAIT--magnesium doesn't just help you fall asleep faster, you sleep deeper. And I mean DEEP. Most of the time I fall asleep really easily--sometimes too easily lol. The thing was I'd never stay asleep, waking up throughout the night, especially to pee. Welp, the first night I took magnesium, I slept SO deeply, that I literally didn't get the bathroom signal...yeah. 😱I jumped up in horror thinking I'd had to wear a diaper for the rest of my life...thank God it never happened again as my body acclimated to the deeper sleep. I also get up in the am with zero grogginess. I can't recommend it enough (just maybe start with half a dose the first couple of nights 😂)
Can you say what make, type of magnesium and dose? I need for the same reason. Wake up too much.
@@skippy6462 I use Vitacost's Magtein Magnesium L-Threonate, 2010mg/3 capsules every night. I also take ashwagandha at night too (my favorite brand is YouTheory, also sold on Vitacost). The combination really works for me; ashwagandha improves quality of sleep (very lucid dreams) while magnesium addresses it more by reducing stress. If you don't know ashwagandha there's tons of info here on YT. I think it's because I was already taking ashwagandha that made me sleep too deeply the first night. If you decide to go with both, take the full dose of ashwagandha and maybe ONE capsule of magnesium for the first few nights, building up to the full dose of 3 capsules.
@@skippy6462 I wrote a whole detailed answer and it got deleted or hidden...I didn't have a link so not sure why. I'll try again just saying I use L-Threonate, 2010 mg every night. I also take ashwaghanda. The combination has been a game-changer.
Another vegan W ❤
Sweet!
There are many breakfast cereals in the USA that are fortified, some put as much as 100% RDA of various vitamins and minerals but they never put more than 15% of Calcium or Vitamin D and they never fortify at all Magnesium so think about why that is. The reason is no one is deficient in Magnesium unless they have a specific medical condition or are eating a bunch of consistent junk. No doctor will check Magnesium on any basic lab tests because they are not accurate.
It is a required mineral that most people don’t get enough.
Looking good, mic, such deterioration /s
Most people are scared of Veganism and top quality health!
I dont care what diet you are on magnesium is critical and i didnt figure it out until my blood pressure went haywire and i ended up with crazy blood pressure ultimately leading to a panic attack thinking i was having a heart attack. Ended up in the ER and it ended up being a magnesium deficiency.
Our food is becoming more and more devoid of nutrients from mono crop agriculture depleting the soil.
Magnesium is essential for our cell's mitochondria.
4:22 I have to ask, i just bought this "Vegan Bone Builder" by Purica. Its only 200mg of Magnesium and has 100mg of Calcium per dose. Would the absorption of magnesium be affected by this since it contains calcium? And it also contains vegan D3, which you mentioned "taking a bunch of Vitamin D competes with the absoprtion of calcium". So since this contains all 3 (although one serving/dose isn't the RDA of any of them), am I SOL with this supplement?
Also it doesn't say anywhere on the bottle how many times to take it during the day. It just tells you how to prepare it with water.
@Mic the Vegan
Goodvideo
Magnesium chloride
Anyone else get an increase in nightmares when taking magnesium glycinate? It kind of defeats the purpose of improved sleep.
Haven't had that issue. Hope you find resolution.
3oz steak has only 18mg of magnesium. Got it! 👍
Oral magnesium can cause kidney stones. Topical magnesium is the best way to go.
#VeganForLife ❤