Why You Are Probably Magnesium Deficient

Recent studies show that almost 100% of the population doesn’t get enough magnesium, a nutrient critical for overall health. Magnesium deficiency is associated with numerous health problems, from cardiovascular disease to dementia to osteoporosis.
In this video, I explain why magnesium is so important, why most people are falling short, and how to optimize your intake through diet and supplementation.
Here's what we'll cover:
› 00:00 - Why is Magnesium Important?
› 04:23 - How Much Magnesium Do You Need?
› 06:45 - How Can You Get More Magnesium in Your Diet?
› 08:59 - What Form of Magnesium Should You Supplement With?
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/ / Try Adapt Naturals Bio-Avail Mag to fill in the magnesium gaps in your diet: adaptnaturals.com/products/bi...
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/ / RESEARCH & RELATED RESOURCES
› Role of Magnesium in Vitamin D Activation and Function: pubmed.ncbi.nlm.nih.gov/29480...
› Magnesium and Human Health: Perspectives and Research Directions: www.ncbi.nlm.nih.gov/pmc/arti...
› Dietary magnesium intake is inversely associated with mortality in adults at high cardiovascular disease risk: pubmed.ncbi.nlm.nih.gov/24259...
› Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies: pubmed.ncbi.nlm.nih.gov/27869...
› Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials: pubmed.ncbi.nlm.nih.gov/33435...
› Magnesium modulates parathyroid hormone secretion and upregulates parathyroid receptor expression at moderately low calcium concentration: pubmed.ncbi.nlm.nih.gov/24103...
› Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women: pubmed.ncbi.nlm.nih.gov/19488...
› Magnesium: An essential nutrient that most people don’t get enough of: chriskresser.com/magnesium-an...
› Perspective: US Adult Magnesium Requirements Need Updating: Impacts of Rising Body Weights and Data-Derived Variance: www.ncbi.nlm.nih.gov/pmc/arti...
› Intestinal absorption of magnesium from food and supplements: pubmed.ncbi.nlm.nih.gov/1864954/
› Current Understandings on Magnesium Deficiency and Future Outlooks for Sustainable Agriculture: www.ncbi.nlm.nih.gov/pmc/arti...
› Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection: pubmed.ncbi.nlm.nih.gov/7815675/
› Adapt Naturals Bio-Avail Mag: adaptnaturals.com/products/bi...
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[@intrinsicfactor5425]

.........right up there with severe magnesium deficiency would be severe potassium deficiency.

[@careywheaton]

Thanks, Chris. A few questions: 1. Is there a magnesium recommendations purely-by-weight chart somewhere? If weight is 150 or 160, for example, is weight the only determining factor, or is there a hormonal difference also, affecting men's vs women's magnesium needs? 2. Do you have a recommended chart of magnesium-rich foods and their absorbability? 3. Would you please discuss the virtues and problems of magnesium glycinate vs taurinate or malate? I'm clear that oxide is inferior. Some blends (Country Life, for example) combine a few and are easy to swallow, but don't tell you the ratio, e.g. how much of each... so if they contain magnesium oxide, that might be the dominant ingredient. :( 4. Capsule or tablet size (and smoothness) can be an issue re: ease of swallowing. Please address. Thank you so much!

[@lindaswearingen4646]

When a person has Myasthenia Gravis. I have read where people shouldn't have Magnesium. How should MG patients get Magnesium?

[@chriskresser]

I've seen studies showing a worsening of MG with intravenous magnesium replacement (at high doses). pubmed.ncbi.nlm.nih.gov/2385256/. I'm not sure if this would happen with magnesium supplements at physiologic doses. I don't have experience with patients in this situation, unfortunately. It might be best to focus on food sources of magnesium (which I mention in the video) as much as possible in this case.

[@stephenlanham9089]

Chris, if magnesium supplementation causes heart arrhythmia's in a person what might that indicate? It happens with small amounts of magnesium supplementation and with different types. Would it be an indication that they already have enough and don't require supplementation?

[@leaannabbey5578]

This would most likely be due to other minerals in the body being deficient, most likely potassium and/or sodium.

[@chriskresser]

I agree with Lea Ann. It likely indicates an imbalance of other electrolytes.

[@marting9789]

Is a blood test the best way to monitor adequate levels of Mg? What are your recommended levels we should strive for?

[@chriskresser]

The most accurate way to assess magnesium levels is a buccal swab that looks at intracellular Mg concentrations. But those are difficult to access and expensive ($250-$300). Red blood cell magnesium is next best, followed by serum Mg. These aren't that accurate because 99.5% of magnesium in the body is stored in the tissues, but studies have shown that they at least loosely correlate with tissue/cell Mg levels. For serum Mg, I recommend 2-2.3.

[@janicesullivan3256]

Would a menopausal women who weighs 105 lbs (with osteoporosis) still need the old markers of 300 mg daily of magnesium? Or should she take the new marker of 550 mg daily?

[@chriskresser]

The study I referenced recommends a range of 467-534 mg/d for all women >31 years old. I suggest 550 because I think the RDA is merely the minimum we need, not the optimal amount. This is from a combination of food and supplements. Of course, individual responses will vary depending on health status, GI absorption, and other factors.

[@lucylee4213]

What about consuming too MUCH Magnesium? I was told that can be dangerous also.

[@chriskresser]

Magnesium toxicity from excess supplementation is rare in people without pre-existing kidney disease. The initial symptom will be loose stools, but of course many people use magnesium intentionally for its laxative effect. In almost 15 years of treating patients, I've only seen elevated serum magnesium a handful of times. And in those cases, it was due to a kidney issue, not excess supplementation.