How to Optimize Salt and Magnesium for health |Dr. James DiNicholantonio

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In this episode, my guest is Dr. James DiNicolantonio, who holds a Doctor of Pharmacy degree and is a distinguished cardiovascular research scientist. His research contributions include coauthoring more than 300 peer-reviewed scientific articles, demonstrating his extensive influence in the field of medicine. Dr. DiNicolantonio serves as an associate editor for the British Medical Journal's Open Heart and is a valued member of the editorial advisory boards for various prestigious medical journals. In addition to his contributions to scientific literature, he has authored nine best-selling health books, including "The Salt Fix," "Superfuel," "The Longevity Solution," "The Immunity Fix," "The Mineral Fix," "WIN," "The Obesity Fix," "The Collagen Cure," and "The Blood Sugar Fix." Over 2.5 million people follow his health and science insights on Instagram.
In this episode, Dr. DiNicholantonio explains why most people might be salt (sodium) deficient. We cover the background of government recommendations and how these are challenged by the most recent research evidence. We also discuss the link of low sodium to insulin resistance, sugar addiction, high blood pressure, headaches, migraines, muscle cramps, fatigue, and other modern-day symptoms. We cover electrolytes, electrolyte balance, and best sources. Finally, Dr. DiNicholantonio shares his own protocols for optimizing the intake of salt, sodium, and electrolytes.
Dr. James DiNicolantonio
Website: www.drjamesdinic.com/
Instagram: / drjamesdinic
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Books
www.drjamesdinic.com/
Disclaimer
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Timestamps
00:00:00 Introduction
00:01:00 Dr. DiNicholantonio: interest in salt
00:01:45 Sodium, Salt, & Salt Balance
00:02:30 How Much Sodium is In Table Salt
00:03:25 Sodium: Health Recommendations
00:04:50 Salt & Blood Pressure
00:06:45 Salt (Sodium) Deficiency Symptoms
00:08:00 Dehydration
00:08:50 Insulin Resistance
00:10:13 Sleep Problems
00:11:14 Magnesium Deficiency
00:12:14 Salt Cravings & Salt Setpoint
00:13:15 Salt, Dopamine & Addictions
00:14:25 Salt & How to Stop Sugar Cravings
00:15:30 Low Sodium Symptoms
00:17:10 Stress
00:18:00 How Much Salt, Potassium, and Magnesium?
00:19:00 Best Sources of Salt and Electrolytes
00:20:20 What’s Too Much Salt?
00:22:00 Real Issue: High Insulin
00:22:48 How to Measure Salt & Sodium Balance?
00:24:26 Dr. DiNicholantonio: Evidence-based Sodium Routine
00:25:15 Caffeine, Coffee & Sodium
00:26:25 Magnesium and Magnesium Deficiency
00:27:15 Magnesium Deficiency Test
00:28:30 Dr. DiNicholantonio: Magnesium Routine
00:29:25 Magnesium Benefits
00:31:10 Dr. DiNicholantonio: Most Important Health Habit
00:32:15 Dr. DiNicholantonio: Links, Books, & Socials

[@pedrogimenez3792]

I have seen all the interviews with James Dinicolantonio because I find the topics he talks about and also the subject of salt very interesting and this one was undoubtedly the best. You have been the person who has asked him the most variety of questions, you have squeezed him to the fullest, it shows that you also have a lot of knowledge, good job.

[@iaminkaland]

Thank you for this. Glad you liked the episode. Have a great day.

[@808bf]

I agree. This is worth viewing more than once because there is so much information compressed into 33 minutes.

[@iaminkaland]

@@808bf Thank you glad you liked it!

[@caroljones9908]

I agree to take himalayan or celtic or a good sea salt when you have sugar crave or anxiety.

[@iaminkaland]

Thanks for sharing.

[@houras8332]

My muscle cramp has gone completely when I added salt more to my diet . I couldn’t fix it for few years till I found my salt wasn’t enough and I’m on low carb diet for few years . I feel much better with more salt , I love salt 😃

[@iaminkaland]

Thanks for sharing. I can relate! 😃 Especially after a low-carb diet, adding salt became imperative.

[@consciousriverfilms]

@@iaminkaland I wound up in the ER or urgent care 10+ times before I found out (on my own) that my low salt, low carb diet was, in fact, crippling my health. I, like many others in the world, thought I was eating "healthy" and remember wondering if it was possible to eat "too" healthy. Found out that "too" healthy was insufficient salt intake for my diet and later found out (since I knew nearly nothing about the different forms of fat and was essentially cutting back on ALL of them) that I was deficient in fat, also. After incorporating salt, my hyponatremia symptoms went away and after learning about and incorporating healthy fats back into my diet, my "accergic" twice a month random swellings that had been happening for nearly 6 months, stopped happening pretty much overnight. I learned that there is a lipid (fat) bi-layer surrounding all our cells and just assumed that having sufficient fat in the extracellular fluids would allow my cells to always have a healthy outer wall and not "leak" lol. Probably the wrong analogy, but it's the only thing that made/makes any sense. The low salt, low fat, drink beyond thirst, etc. ... blanket "health" advice, has been, and will continue to cripple our health until more people learn the motives behind that advice and take the reins of their own health back!

[@maximt1401]

I increased my salt intake quite a bit (Celtic sea salt only) over the past 6 months. I no longer have the urge to go to the loo 3-4h into my sleep. It has helped feel a lot more rested after sleep.. That and mouth taping..

[@iaminkaland]

Thanks for sharing your experience !

[@lawrencestovall7680]

Very interesting.

[@markjardine7141]

Very interesting. Any idea how much of an increase?

[@maximt1401]

@@markjardine7141 I only drink distilled water. I'm having approx 6g of Celtic Sea salt daily

[@ainahaga]

Magnesium optimizers (7 different magnesium types in one supplement!) b1 600 mg daily and exercise too stops sleep apnea episodes! One scoop electrolytes + more potassium (vegetables!!)

[@aprilgonzales7836]

Great video! Thanks ❤

[@iaminkaland]

Thank you for the comment 💛

[@C45Sdf3]

Thank you Inka for this vital information .

[@iaminkaland]

Glad you found it useful! I have much respect for James DiNic, who shared his insights with us.

[@PM-zb7jm]

Great interview!

[@iaminkaland]

Thank you glad you liked it!

[@lawrencestovall7680]

Thanks a lot for an outstanding conversation. The subject of salt is not talked about enough and I did learn something today about salt that I did not know before. Information about the the low salt and low fat recommendations from the the late 1970s did in my opinion cause harm to some individuals. The information you presented was very helpful to me. Thanks again for a very helpful presentation. Salt is not talked about enough in terms of it's connection to potassium and magnesium requirements.

[@iaminkaland]

Hey thanks for the comment :) Yes I think this topic is so relevant with the rising prevalence of lifestyle diseases. And with the advancements in science which unfortunately translates slowly to the nutritional recommendations even with vast amount of consistent new data

[@rachelcharris]

Great videos girl 👍🙏

[@iaminkaland]

Thanks dear. Welcome to the channel.

[@felicisimomalinao1981]

Dr. James Dinicolantonio is helpful. Salt has been vilified by other health professional who do not set a minimum/lowest level of salt intake.

[@iaminkaland]

Agreed! Thanks for the comment

[@caroljones9908]

I maybe mistaken but i didn't heaf any elaboration between table salt and pure salt containing all the minerals we need where table salt is stripped of those minerals yet table salt fills the supermarket shelves.

[@iaminkaland]

That's a good elaboration. Celtic sea salt is a good one!

[@muddimert]

This video is top notch, some really great questions and answers here :). Thanks to the both of you. Quick question, how do you manage to get your potassium intake, it seems quite difficult to hit 4000+ mg?

[@iaminkaland]

Hey, thanks for the comment. Glad it helped. good question. So generally, I use electrolyte drinks like Noordcodr or LMNT. You can also check high potassium foods here: ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h2

[@muddimert]

@@iaminkaland you’re most welcome and thank you for the reply. I’ll definitely look into those electrolytes and the link you provided 😊.

[@iaminkaland]

Timestamps 00:00:00 Introduction 00:01:00 Dr. DiNicholantonio: interest in salt 00:01:45 Sodium, Salt, & Salt Balance 00:02:30 How Much Sodium is In Table Salt 00:03:25 Sodium: Health Recommendations 00:04:50 Salt & Blood Pressure 00:06:45 Salt (Sodium) Deficiency Symptoms 00:08:00 Dehydration 00:08:50 Insulin Resistance 00:10:13 Sleep Problems 00:11:14 Magnesium Deficiency 00:12:14 Salt Cravings & Salt Setpoint 00:13:15 Salt, Dopamine & Addictions 00:14:25 Salt & How to Stop Sugar Cravings 00:15:30 Low Sodium Symptoms 00:17:10 Stress 00:18:00 How Much Salt, Potassium, and Magnesium? 00:19:00 Best Sources of Salt and Electrolytes 00:20:20 What’s Too Much Salt? 00:22:00 Real Issue: High Insulin 00:22:48 How to Measure Salt & Sodium Balance? 00:24:26 Dr. DiNicholantonio: Evidence-based Sodium Routine 00:25:15 Caffeine, Coffee & Sodium 00:26:25 Magnesium and Magnesium Deficiency 00:27:15 Magnesium Deficiency Test 00:28:30 Dr. DiNicholantonio: Magnesium Routine 00:29:25 Magnesium Benefits 00:31:10 Dr. DiNicholantonio: Most Important Health Habit 00:32:15 Dr. DiNicholantonio: Links, Books, & Socials

[@erinkieley7747]

I need potassium. Which over-the-counter do you recommend?

[@iaminkaland]

potassium citrate is ok

[@consciousriverfilms]

Around 9:45 in the video. So the catacolamines constricting blood vessels and liver creating glucose via gluconeogenesis essentially is the mechanism to raise blood pressure in the absence of sufficient sodium to prepare for fight or flight, right?

[@iaminkaland]

Yes, that's correct. Catecholamines raise blood pressure by constricting blood vessels and increasing glucose production in the liver, compensating for low sodium and preparing the body for fight or flight.

[@consciousriverfilms]

@@iaminkaland Thank you! The Human body is FASCINATING! It’s got a backup plan for EVERYTHING 😂👍!

[@iaminkaland]

@@consciousriverfilms Absolutely! Wiser than we often think

[@richardpickersgill3434]

What beautiful blue eyes you have Inka. Thanks for this about electrolytes, very helpful being on carnivore.

[@iaminkaland]

Thank you and glad to hear it helped

[@LoveSumsItUp]

They told me watch my salt. I didn’t have enough. All my food is clean, whole. Can you just add salt safely after years of struggling desperately from being way under? I’m frightened from all my symptoms actually from being low in salt.

[@iaminkaland]

Depends on why you should be low salt... If you have medical issues, then it's always a good idea to consult a functional medicine doctor who understands a bit about the real importance of salt-general practitioners are legally obligated to follow government recommendations, but as James DiNic demonstrated, the data is slightly outdated and might not be accurate. James suggests in this episode that 4 g per day of sodium is OK for someone without health conditions and a healthy lifestyle. But this is very individual and has many layers to it, so it's hard to give any specific opinion on your comment. Hope it helps !

[@Damedolla0401]

Happened to my sister ,Doc told her to put salt shaker on her table and use every meal

[@di4085]

Start using Celtic salt pink Himalayan sea salt Redmond's salt. Get rid of the table salt. Our bodies need salt.

[@iaminkaland]

@@di4085 Got to love the autocorrect in celtic. And yes, I agree with u.

[@roberthart9886]

The problem I see with such conversations is one needs to monitor regularly

[@timzstr]

best salt is refined salt with added iodine the science says so

[@iaminkaland]

Iodine is important. Thank you for the comment.

[@tonimurray2865]

Refined has 2 minerals, Celtic has like 92, pink Himalayan, like 78. Go figure.

[@timzstr]

@@tonimurray2865 2 minerals are all you need

[@iaminkaland]

@@tonimurray2865 great point. Unfortunately here they dont' add iodine to these salts. I have a variety of salts for this reason. And taste differs too so it's nice to change