Types of Magnesium and Their Benefits | Podcast #236
Magnesium is an essential vitamin that our body needs, especially when we are stressed or if our body needs help in absorbing more nutrients.
In this episode, learn more about the amazing benefits of taking Magnesium supplements, deficiency symptoms, and how it can help in our inner health. Know more about how much Magnesium you need, and the different superfoods that give off this wonderful mineral.
Dr. Justin Marchegiani
In this episode, we cover:
0:51 Magnesium Deficiency
4:20 Magnesium Benefits
9:25 Medications and Magnesium
19:58 RDA (Rat Drugs and Assumptions)
23:44 Diets, Magnesium consumption, etc.
Dr. Justin Marchegiani: Hey guys it’s Dr. Justin Marchegiani. Today, we are gonna be chatting about magnesium, types of magnesium benefits, deficiency symptoms and what you can do about it. So, really excited to have today’s talk going on here. Evan, how are we doing today?
Evan Brand: Hey man, I’m doing well. I got inspired to talk about magnesium because last night I put on some magnesium oil that I purchased, you know cause I have a lot of clients today ‘oh I put magnesium oil on my legs and it really helps me sleep’ and I’m like ‘oh really?’ you know how, how was like six sprays of topical magnesium really gonna do that much but I did it and I really slept much better. So is it placebo? Did it truly do that much? I mean, I think, we know the literature shows transdermal magnesium as possible so maybe it was that magnesium.
Dr. Justin Marchegiani: Yeah. We do know that there’s some data showing that magnesium can help with cortisol levels at night then it can improve deeper sleep at night, and we also know as a large percent of the population is deficient and we can go into a lot of these things why. So why don’t we just dive in? So off the bat– there’s data showing that 50% of the population is deficient in magnesium. Now, why is that? Couple things we know that the soils are becoming more and more depleted based on just lots of pesticides in the soil and roundup. That’s kind of their base roundups like a mineral key later so it hugs the minerals, pulls them away from the plant, and that’s kind of their mechanism of killing. Now, when you dump a whole bunch in the soil over time, it’s gonna really deplete a lot of those minerals in the soil and if those minerals are hugged or chelated away from the plant, that plant cannot take it up it’s Michael Reiser root system. So then you start to have deficiencies in these minerals in the plants because you know, you know if you can’t access, it could it’s being chelated away by glyphosate or roundup. It can’t go on the plant and we know the minerals get, um, uptake by the root system. And minerals also help with the expression of nutrition in the plant. So for instance with manganese, deficient manganese soil tends to cause a significant deficiencies in vitamin C in the plants as well. So it’s not just the mineral deficiency. That mineral deficiency spirals out when the other nutrient deficiencies in the plants main mechanism is microbiome of the soil is being affected, and the number two is just processed refined carbohydrates tend to not have magnesium, and when they go into your body, the Krebs cycle tends to need magnesium to metabolize a lot of this sugar. So it’s like using a credit card with a really high transaction fee that you already can’t pay to begin with. So you have a really high transaction fee, meaning you’re using magnesium to burn up that sugar and that sugar doesn’t even have magnesium in it to begin with, so you’re creating more deficiencies– One, by the soil. Two by the food, and then three in general just with stress excess cortisol excess stress. We will use more magnesium to buffer and to relax and to make GABA and to chill your body out so more stress will be the other key mechanism that will be causing you to burn out magnesium. Thoughts, Evan?
Evan Brand: Great analogy! Yeah, I mean it really goes to show how many people are deficient in magnesium. The soil piece that just goes to show more benefits of why you should be eating as much as you possibly can organic, you know, that’s a question we always ask our clients. What percent of your diet is organic make that number is close to a hundred percent as you can at your house, and also you know this time of the year we’re talking in the summertime. You know, a lot of farmers markets are out now. And just because it’s a farmers market food, doesn’t mean it’s organic. Though a lot of farmers still spray, so if you do go the farmers market make sure it’s certified organic or speak with them about did you spray. But if you can go local and organic you’re going to get even more minerals because we know if you could go and buy organic broccoli at Whole Foods that traveled from California, and you’re on the east coast, I mean, that’s potentially 1 to 2 weeks a travel time now. Is it still better than no broccoli?
Dr. Justin Marchegiani: Absolutely.
Evan Brand: But, if we’re talking, we want our people to be the top 100% of health. If you go down the street to the farmers market, you get broccoli, it was cut yesterday. I mean, you’re gonna have more bang for your buck.
Dr. Justin Marchegiani: 100%, yeah 100%. So let’s talk about magnesium benefits, okay, so we know magnesium is a relaxer. It helps vasodilate. It relaxes a lot of our blood, so it’s an help with blood vessel and vasculature health. Number 2, it has some really good anti-inflammatory benefits. So we do a lot of organic acid testing and there’s just inflammatory metabolites that we look at call Quinolinate. Quinolinate acid tends to go up in regards to brain inflammation. Now, why is the brain inflamed? It could be from lipopolysaccharides, from bacterial overgrowth, it could be from gluten issues, it could be from pesticide or mold exposure, mycotoxins and we see more Quinolinate acid and that comes out in the urine, but that’s a sign of brain inflammation. Now, we know that magnesium can actually help decrease Quinolinate acid. It decreases brain inflammation. I just know even surgically Dr. Russell Blaylock, they missed neurosurgeons lectured on this topic many times. When he would give patients who he operated on that a craniotomy or whatever brain procedure was, he would give them magnesium, he would confer with his colleagues and these patients the head the Supplemental magnesium post-surgery actually healed much better. So we know magnesium really, really good for any neurological stress. So really good things there magnesium plugs into the Krebs cycle which we talked about for energy. That’s why when you’re eating a whole bunch of sugar without magnesium, you get more depletion. So magnesium is really important for the Krebs cycle and for the energy. I’ll let you hit a couple more, Evan. Go ahead.
Evan Brand: No, that’s huge. That’s exactly what I was gonna hit on is that you, you wouldn’t think of magnesium increasing energy but it can there was one study that I had pulled up here, that was looking at magnesium deficient women and when they exercised, they needed more oxygen to complete low-level activities and they had a higher heart rate compared to when their magnesium levels were higher. So when you look at an athlete, if an athlete has adequate magnesium, hopefully that resting heart rate and then the heart rate under activity doesn’t have to go as high because you’ve got more minerals pumping. And you’re mentioning the nerves, you’re mentioning the muscles, everything worked– working much better. That’s crazy about the surgery there was also vitamin C. I want to say I read something about vitamin C and magnesium being used in an IV either pre or post surgery and that also being a game-changer.
Dr. Justin Marchegiani: Well, 100%. And, and we also know magnesium is really really important for muscle relaxation. So if you’re exercising a lot and your muscles are tighter or more more more more tonic or tight it’s gonna really help relax the muscles. We also know magnesium is a natural laxative. Now, I always draw a line because we have to figure out is the reason why your bowels aren’t moving. Is it because of SIBO or low stomach acid, or could part of that be just from not having enough magnesium in your system. The magnesium is really, really, really important for that migrating motor complex. It could be that as well, so light, you know having good luck noting magnesium is important
Evan Brand: Yeah, we’ll give people different forms of magnesium to help move the needle with the bowels, but you still got to work backwards, right. You can’t just live on magnesium citrate for example every day, because there’s probably a root cause that’s it’s causing that constipation is really really common. You know, of course we know adrenals are tied into the gut and thyroid tied into the gut and hypothyroidism may slow the bowels down. So there may be 3, 4, 5, 6 factors that we’re looking at to make sure the bowels are moving, but magnesium is definitely a part of the picture.
Dr. Justin Marchegiani: 100%. Yeah, 100%. Alright, so in general, let’s just kind of dive in any other things magnesium can be helpful for. So we also know I highlighted the big three, right? We talked about what causes these deficiencies, we talked about pesticide, and slash around up and efficiency of the soil, we talked about stress, talked about sugar and guess one more we should highlight, Evan. I think that would be in general and maybe two more, so just having poor digestion. So if we have got permeability issues aka leaky gut and we have low hydrochloric acid and enzyme levels, that could be partly caused by SIBO or H pylori or some type of gut infection. That could easily be driving a lot of deficiency because we know we need good hydrochloric acid levels to be able to ionize our magnesium so we can absorb it. Ionized minerals that basically are making the minerals more absorbable so we can break them down.
Evan Brand: Well, how about just age, I mean by the time you’re age 50, age 60, you look at Dr. Wright’s book on stomach acid. I mean, you’re making hardly any stomach acid by that age so we could just say, ‘hey if you’re above age 50, you’re probably magnesium deficient unless you’re supplementing a couple other benefits,I would say headaches’ You know, headaches, even migraine headaches, you can really really improve your symptoms with, with magnesium and then we did mention the sleep I would just say the — what do you call those charley horses in your gaffes? Yeah like cramp or B niculae shoes. Yep, I remember being a kid having those charley horses in my calves. I wish I would have had magnesium oil back then I’m sure it would have helped.
Dr. Justin Marchegiani: Oh, yeah absolutely! So we kind of hit the big major causes and the last cause I had– Oh last one and don’t yet is medications. Medications are a big big driving factor of magnesium deficiency. So one of the big ones, I call it the vicious cycle and you see this happen when you are prescribed a medication, and that medication creates a certain nutrient deficiency and that nutrient actually helps with the symptoms– that the medication was prescribed with to begin with. So creates a vicious cycle so for instance a lot of diuretics and beta blockers they cause you to excrete out magnesium but magnesium is also really important for relaxing the blood vessels and relaxing the heart. So then you excrete more of that nutrient that actually helps with the heart helps with the blood pressure and the vasculature so it’s actually perpetuating the more need for that medication longer and longer and longer, so it really creates a vicious cycle not the best business model if you’re trying to actually get to the root cause.
Evan Brand: Yeah, blood pressure drugs – you mentioned diuretics. You could basically consider blood pressure drugs diuretic, right? That’s kind of the mechanism of them.
Dr. Justin Marchegiani: We’ll you get a couple right there’s like ace inhibitors which are the.. it’s blocking the angiotensin converting enzyme that helps raise blood pressure. There’s gonna be just like water pills like lisinopril hydrochlorothiazide diuretics, that flush things out. Those are the two big ones they’re arms I think, ARBs– those are the other ones and then there’s beta blockers which basically there’s just calcium ion thing that has to happen in the heart at the sinoatrial and atrial ventricular node where the heart beats and it basically blocks that calcium there which decreases the heart from pumping as hard. But the thing is magnesium actually does that naturally. So you have natural beta blockers in the form of magnesium, but you can see these medications can decrease your internal levels of magnesium and then you need more of the medication to have that physiological effect.
Evan Brand: God, yeah. If you’re in the business of making money, create a drug that depletes the nutrient that the heart actually needs to do. A job do its job so then they’re dependent on the heart drug. I mean, it’s just insanity. All right. Let’s get into symptoms a bit so it’s basically the opposite of all the benefits. Right, so we’ve mentioned benefits like relaxation.. okay so lead so the symptom or side effect of magnesium deficiency, could be anxiety, it could be trouble sleeping, it could be leg cramps or restless leg, it could be a blood pressure like we just talked about, you know. Blood pressure issues that are uncontrolled just hypertension in general.
Dr. Justin Marchegiani: Yeah.
Evan Brand: What else? What else is on the, the bad things, the symptoms.
Dr. Justin Marchegiani: Yeah, I mean tremors vertigo which is hard time swallowing nausea, tired, fatigue, anxiety, depression — I mean these are all things that potentially can be there. Sleep issues, epilepsy, asthma, depression, cardiac issues, cardiac pain, PMS, I mean, I see it a lot women that have magnesium deficiency a lot of women that are going into premenstrual symptoms. Guess what they start to crave. They start to crave dark chocolate. Why? Because dark chocolates very high in magnesium, so a lot of women intuitively crave dark chocolate ‘cuz their body knows that there’s certain nutrients in there that will actually help a lot of that cramping. So magnesium is really important for cramping and we can actually increase it during right before a woman starts to menstruate and or during and after to help relax the muscles.
Evan Brand: Yeah, just because it’s common to have PMS and cramping doesn’t mean it’s normal. So you like to say, you know, a woman’s menstrual cycle it really just kind of sneak up on you. It should just come and all the sudden. Oh, you’re bleeding there we go as opposed to a week of misery irritability anger, I mean–
Dr. Justin Marchegiani: Absolutely. I want to just highlight one thing before we move on. Let’s just go over the family of medications, the tend to deplete magnesium. So we have the acid blocking medications, right? Your prilosec, your nexium, your santa, we already talked about the mechanism, why? Because we need enough acid to essentially ionize those minerals so we can absorb it. We have the blood pressure medications, we talked about that whether it’s the water pills or whether it’s the beta blockers or the ACE inhibitors or the ARB medication, we talked about those. So lasix, a lot of people get put on lasix, not good yet. Lasix, that’s a diuretic of digoxin. It’s another one that’s a heart medication that will deplete magnesium certain hormones can, as well birth control pills are known to and this is another vicious cycle. So a lot of women, they’re on birth control pills, maybe an antidepressant, maybe they’re on an acid blocker, you can see how if you’re on a combination of those medications. You are in trouble so various hormones did whether it’s estradiol or estrogen creams. The various oral contraceptives like the ethanol estradiol, those are like a lot of the birth control pills, like the Yasmin or etc, various ethanol estradiol compounds, ADHD medications methylphenidate medication, this is like ritalin concerta medidate adderall and then also various antibiotics. Antibiotics, whether it’s amoxicillin or z-pak levaquin minocycline, these antibiotics can deplete magnesium and then also corticosteroids and corticosteroids have a major effect they increased blood sugar as well. So when you increase blood sugar, that’s gonna also affect the metabolism of magnesium. So with various corticosteroids, whether it’s hydrocortisone cream or prednisone or methaprednisone, these are all gonna be big ones there, and I think it’s a pre.. pretty pretty good way to start. So antacids acid blocking blood pressure medications, hormones, oral contraceptives, ADHD medications, antibiotics and corticosteroids.
Evan Brand: Yeah, let’s take Johnny who can’t pay attention in school. Let’s put him on a t-888 medication, so now he focuses and then used to put it in magnesium. So now, he’s anxious and now the doctor says, ‘well now we need to calm him down, so let’s get him on a benzodiazepine to calm him down in the evening and then we’ll stimulate him in the morning with the ADHD medication’.
Dr. Justin Marchegiani: Yeah crazy. I mean you can.
Evan Brand: Yeah. It doesn’t have to happen this way. I mean, in our case you know we could come in we see something like ADHD, we could throw more magnesium in, we could throw in chlorella and detox nutrients, help deliver help the gut, I mean, we work with so many kids that the teacher is like blown away at the progress. They see and this is all relatively simple stuff, I mean, once you get the root causes, you get the clinical data, you get the proper lab testing, you can see what the heck’s going on. Then you can fix it you don’t have to get the kids on drugs it’s just ridiculous.
Dr. Justin Marchegiani: Yeah, especially boys. Boys tend to have the harder time sitting you know, still for six hours as you get into grade school. So boys tend to get prescribed a lot of these medications. Just you know, it’s easier for them because they tend to have a harder time sitting still and focusing. So be careful if you have a boy, you know you really got to watch out because these medications tend to be what’s prescribed. If they don’t comply, so if you’re in that kind of public school type of apparatus and your child’s not conforming, you got to be careful because this is the the vicious medication cycle that may be prescribed to get your your kid on track. Now obviously, girls are gonna be there too but you’re gonna see just more boys being prescribed these medications. So in general, what are things that we can do so we can obviously make sure we’re consuming nutrient-rich magnesium foods? Now of course, this is gonna be like your leafy green. So of course leafy greens, celery juice in the morning is great, good potassium, good magnesium, you can do seeds, pumpkin seeds are amazing, spinach, Swiss chard, sesame seeds, cashews — so good seeds. Packing your kid a snack with Goods nuts and seeds to go to school is amazing. If we’re gonna give some carbohydrates, you know, we can do squash, we can do sweet potato, these are all great we can do. Various greens, turnip greens, beet grains, these are amazing ways to get extra nutrition in your kid. Also getting a good magnesium supplement. So if we’re on a good stuff that we want to be on, like a magnesium alloy or a magnesium glycinate, so really good way to go and there are other sources like natural calm, which is more of a magnesium citrate. It’s a little bit more cost effective. I’ll use that more for motility purposes, but if we’re trying to enhance mitochondrial function and get mitochondrial levels up or magnesium levels up, we’ll do like a magnesium dimalate or magnesium glycinate or even a magnesium 3 and a 3 and 8 tends to be really good to cross the brain barren. We have a lot of inflammation and brain thought magnesium 3 and it can be great if we’re trying to improve mitochondrial levels and energy and improve mitochondrial levels for magnesium, you know using magnesium to do that we’ll do a diet malate, and then glycinate is really good as well. Just because we’re, but it’s really well absorb glycine and malli are very well absorbed compounds or amino acid. Do the cheaper ones are gonna be citrate, the most cheap is going to be oxide, typically only for bowel motility citrate more for bowel motility, but some absorption and then maximal absorption will be dimalate 3 and 8 and glycinate.
Evan Brand: Yeah. I love the 3 and 8. It’s huge. The oxide is garbage if you go to Walmart, you by magnesium it’s probably gonna be oxide, it’s around 4% absorption rate. So let’s say you go to take 100 milligrams, you may give 4 milligrams assuming you even digest it. If it’s a tablet filled with fillers, and corn, and gluten and other garbage, you may not even absorb 4 milligrams, you know. So you’re probably doing more harm than good, if you’re taking just a consumer grade product, you always want to go professional-grade with this stuff because there’s a huge difference. It may say magnesium on the label, but what you’re actually getting is you know far different in a professional grade formula.
Dr. Justin Marchegiani: Yeah. 100 percent, 100 percent.
Evan Brand: If you’re not working with a practitioner, you know, seek one out. If you want to work with Justin or me, we’d be happy to help you but if you are working with the practitioner, make sure they’re giving you professional magnesium. I’m a huge fan of supplementing magnesium and not just depending on the diet alone, because it’s tough. I mean, if you look at like pumpkin seeds for example, I want to say it was around like a hundred milligrams for 1/4 of a cup, I mean, and how many pumpkin seeds are you really gonna eat in a day, right? So if you’re doing that and then a sweet potato I think was around like 40 milligrams for an average size sweet potato, so let’s say you’re at 140, you’re still nowhere close to getting that four or five hundred milligrams, right? So I think it’s important to just throw a little extra in the hatch even if you’re just supplementing in, like 1 2 3 400 milligrams a day, to me that’s a good insurance policy.
Dr. Justin Marchegiani: 100%, and I would just say let’s kind of go through kind of the RDA. Now, the RDA, I’ve heard it said many times before. RDA stands for rat drugs and assumptions, meaning a lot of the studies are done on rats or animals, or and they’re kind of like a minimum assumptive value. So kind of like take the RDA with the grain of salt and you probably want to have a couple of hundred milligrams of buffer room in there because we want to have enough nutrition for optimal health, not just to prevent symptoms. So in general, explain what party a is people like when do what is he saying, the RDA already has recommended dietary allowances, so this is based off of the data that’s available. Hey, this is how much you need as a, you know, this is how much magnesium he’s taking a day. Okay that’s the general gist now for your typical adult anywhere between 19 to 30 years old male is gonna need 400 milligrams. A female’s underneath 310 milligrams, it goes up slightly as you go above the age of 30, it goes to 424 men, 324 women, and it kind of stays there. You’re actually gonna see a decreased amount during pregnancy, I’m not sure if and when they say that Evan, if the pregnancy is in addition to a typical amount, I’m not sure if they’re meaning an additional. I would always typically go up, so they’re saying during pregnancy and lactation 350 to 310, that’s a drop in what the typical woman would need, so I’m gonna guess that that’s gonna be, you know, we’re gonna do on top of that. We’re gonna do more on top of that or maybe, maybe they just said that to try to be conservative, but I would think to even more important during pregnancy. Yeah I guess there’s an increase if you’re a adult female from 310 to 350 during pregnancy but only forward at 40 milligrams. I don’t know so in general, about you’re looking at 400 I typically recommend 500 milligrams a day of supplemental or at least getting that amount of magnesium, typically we’ll cut that in half and we’ll set them at about 2 to 250 so I like getting about half of it supplemented. That way, it takes a lot of the stress off your back. So if you get 4 to 5 servings of vegetables a day, maybe, maybe a little bit of nuts or seeds you’re good. Some people have allergy issues, right? They have oxalate issues or they have allergies to nuts and seeds, and then supplements are gonna be even more important, but typically, if you’re getting your five or six servings of green today, maybe a handful of nuts, you’re gonna be pretty darn good and again it cuts in half if you’re younger. You’re looking at anywhere between a baby at 75 to a teenager at 250 and it jumps up from age 13 to 14 from 250 to 400, so is a big increase in the amount of magnesium, when as you go from a kid to teenage years and then teenage to adult so big big increases, and I think part of the reason you see ADHD issues or hyperactivity or attention deficit issues is because you have this big metabolic demand increase at age 8 to 9– it doubles and then it doubles again at 13-14, so that’s perfect years for the elementary school and a middle school those magnesium demands go up a lot, so if we don’t have enough supplemental magnesium your kid could be in, you know, deficient and that could drive more of these ADHD medications, you know, obviously sugar gluten dyes preservatives artificial sweeteners. These are all gonna be other mechanisms that are gonna add to that stress bucket, so to speak.
Evan Brand: Yeah, well said. That’s a really interesting thought that we see the change these kids, it’s like, ‘oh when they got the middle school all the sudden they couldn’t pay attention anymore so huh’, well the man went up if diet didn’t change or didn’t improve or supplements weren’t added, now all of a sudden you’re even more deficient and then the symptoms manifest more than they would have before. Super super interesting point man and–
Dr. Justin Marchegiani: I’ve noticed kids diets tend to get worse, right, when, when the kids are at home more and they have they’re more under their parents thumb and they haven’t been exposed to a whole bunch of marketing, they’re eating better as they start hanging out with kids that have eat junky food. They want to be part of the in-crowd, they’re eating worse, they’re also exposed more to commercials and being out and about and being just being promoted and propagandized to buy the junk food, food history then you get to more of the junk which we already know creates more functional deficiencies.
Evan Brand: Yep, so if you got a teenager and they just got their license, and they’re running around going to all the fast-food joints with their friends, have them listen to this, you know, we work with a lot of teenagers it’s really fun for me because I’m like ‘hey, look if you can get this diet thing figured out now when you’re 16 as opposed to waiting till you’re 46 and miserable like you’re gonna be in way better shape, way more successful, well your brain is gonna work better, you’ll be smarter than your peers, you’ll get better grades’, I mean, when you when you frame it like that usually they’re more compliant as opposed to mom says you need to eat your vegetables.
Dr. Justin Marchegiani: 100%, and it becomes really tough because I get a lot of kids may feel ostracized or they just see their other friends eating so much junk and it’s like they want to feel included, it’s just tough. We have a massive deficiency in education especially in and around the area of health and nutrition, so you have a lot of people that are just walking around clueless and they’re kind of just poisoning their self in a very, you know, kind of slow motion type of way, so it’s easy. The more educated you feel, the more ostracize you may feel, I get that so just do your best to get yourself feeling optimal, get the Kryptonite out of your system, right, kryptonite’s what makes Superman weak, so get the Kryptonite out and then do your best just to connect with people that are on a similar wavelength so you don’t feel like you’re the the high maintenance person. When you, when you want to eat some green vegetables or some some nuts of seeds or healthy dietary supplements, so just try to find people that resonate kind of where you’re at therefore you feel more supported and what you’re doing.
Evan Brand: Good advice! Yeah, I was always like the the black sheep, you know, when I was working in offices eating, can you know what I consider my conventional diet like a bison steak and peas, and buttered people would get pizza and sandwiches for lunch, you want to say what it is like, no I don’t so if you’re getting judged for your food choices, and you’re eating good stuff then you just need to change your circle. That’s good advice.
Dr. Justin Marchegiani: 100%. Awesome, was there anything else you want to chat about here, Evan? I’m gonna put some of the references that we use for this article up with that RDA screenshot up there as well so everyone can see it and look at it. We’ll put it in the transcription page so if you guys are listening to this on our podcast or a YouTube channel, click below and look for that transcription then you guys can get more of this information there as well.
Evan Brand: I would just add, this is one, you know, we like to zoom out a lot and look at the big picture, but this is one example where I think it’s really important to zoom in and hyper focus on magnesium, because it does so many things. There’s so many enzymatic processes and react actions and things that are happening. Its magnesium is such a catalyst for brain chemistry and neurotransmitters as you mentioned, mitochondria, I mean there’s magnesium dabbles in every part of your body, so I think this is one example where you have to zoom in a bit. We often like that make fun of things when people who zoom too far in and they miss the big picture, but this is where you really need that microscope. You got to focus on this issue because it can change your life and you can measure this too, so you can look at the red blood cell magnesium levels on blood work and there’s other ways you can look at magnesium as well. If you want help, you’ve got issues, if it’s just anxiety it could be something as simple as magnesium, it could be gut infections, I mean, there could be mold issues. I mean, there’s a ton of other things going on, so if you do have some of the symptoms we discussed like blood pressure problems, you’re facing being put on medication, etc, you know reach out the just under me we’d love to help you. You can find Justin’s info in his calendar link, check his availability, that’s at his site, justinhealth.com and you can work online around in the world. And my site’s evanbrand.com. We love helping people we’re very honored and blessed to be in the position we are. So thank you all for tuning in.
Dr. Justin Marchegiani: Excellent! Also, we did a whole thing on flow therapy a few weeks ago, and we talked about the magnesium sulfate. Getting magnesium sulfate sulfate to the epsom salts that are gonna be in a flow tank or magnesium sulfate through epsom salts you put in your standard bath, that’s gonna be an amazing way to get more magnesium especially if you have gut issues. Because when you put it in the water like that, you just have your whole surface area to absorb it, right? So you’re gonna have a ton of absorption, some questions came in, how much? I’m not sure. There’s probably some studies on that but that’s probably gonna increase your absorption the most, and I think if you’re having a long hard stressful day at work instead of coming home and drinking that alcohol, just go take a salt bath or head over to your local flow tank business and get some exposure to magnesium via transdermal to the skin.
Evan Brand: It would be cool to do a, you know, but it’s… it’s hard, right, because there’s other variables like, you know, what if that person started doing like a green juice everyday, and they got more my knees in that way. But let’s just say if no other variables change, they’d be cool to take a pre blood sample for the intracellular magnesium. Have someone float, you know, once or twice a week for like six weeks and then retest and see what they did. I guarantee you’d see pretty significant improve minutes, I mean, you’re talking 800 pounds usually of Epsom salt. That’s insane.
Dr. Justin Marchegiani: Exactly, and then last thing is testing for magnesium so you have your typical magnesium serum which will be on like a comprehensive metabolic profile magnesium serum we went above – but magnesium serum that looks at like imagine your suit in a pool, right, and you’re in a little inner tube, right, right. And then you have the water, right, the water is the serum so think of magnesium serum is testing the magnesium in the water, right, and then magnesium red blood cell magnesium is actually looking what’s in the inner tube, right, so the cell is the inner tube, the serum is the blood, so serum, it’s okay, but we want to see what’s in the inner tube. So red blood cell magnesium’s ideal, we want that greater than 5, 5 or greater and we typically can also use other tests like a nutri eval, or a spectra cell, which is kind of a lymphocyte stimulation test where we can get another intracellular, intracellular window into what those nutrient levels are at, but those kind of your general gist in regards to magnesium and how to test for it. Anything else you want to say about testing, Evan?
Evan Brand: I think you covered it. Did, were there any other questions related, I didn’t have those pulled up.
Dr. Justin Marchegiani: I would just say most we kind of hid a lot of them already. I would say if you’re under more stress, you can’t go wrong taking more magnesium. Magnesium helps facilitate GABA, which helps kind of turn on the parasympathetic nervous system and relaxes you. Some people, if you get too relaxed with magnesium, taking it more at night can be better because then you’re it’s you know you’re gonna go to sleep. So it’s great. So if it’s too sedating for you, take it more at night after work kind of when you’re doing your wind-down routine. It’s a great way to do it, I think, we pretty much hit all on a maj, a lot of major things. B6 is another important cofactor we like with magnesium, because it helps with neurotransmitter synthesis so B6 is really good typically when people are stressed, B vitamins are equally depleted with magnesium because of just how stress works. Magnesium and B vitamins are part of the Krebs and they’re gonna get burnt up when you’re stressed so it’s very possible that you need to be taking a good B complex along with your magnesium just because the stress may be affecting all of those different parts of the metabolic system.
Evan Brand: Good call, good call. All right, I just wrap it up that would, I mean, I mentioned the website, so justinhealth.com, you want to reach out to Justin. Evanbrand.com is my website. And we’ll be back next Monday. I’m sure you’re gonna do something in between now and then, but I’ll be back Monday with you.
Dr. Justin Marchegiani: Excellent. If you guys like it, thumbs up, hit the subscribe button, hit the bell, give us a share, we love it if you’re enjoying this. Think about friends or family that could benefit as well, and then also put your comments down below. Love to hear what your comments are. This helps guide us in choosing future topics that we want to chat about, so we really want your input. Thanks to everyone. Have a phenomenal day. Take care Evan. See you, bye bye.
Evan Brand: Bye.
Magnesium Deficiency Causes and Solutions
By: Dr. Justin Marchegiani
Magnesium is essential for proper function of over 300 enzymatic reactions and for the performance of many vital physiological functions: from heartbeat regulation to muscle contraction and relaxation. Magnesium is crucial to the body and plays a part in almost every facet of your well-being and that is why a magnesium deficiency can be responsible for almost every symptom dragging you down.
- Boosts memory function
- Muscle relaxation and sleep
- Regulates mood and stress
- Manages the excitability of the nervous system (calming)
- Blood sugar control
- Healthy bone density
- Cardiovascular support
- Detoxification pathways in the liver
- Normal gut function
- Inhibits calcium-induced cell death
- Helps prevent osteoporosis, needed for bone formation
- Vital for proper transcription of DNA and RNA
DEFICIENCY CAUSES AND SYMPTOMS
Due to soil depletion and the omnipresence of processed foods, magnesium is becoming hard to find in the average American’s diet. Even within the health-conscious, high rates of prescription medications and antibiotic use lead to digestive disorders and impaired gut function, causing malabsorption of not only magnesium, but of minerals and nutrients in general, despite an otherwise clean diet.
Watching sugar and caffeine intake is important to ensure proper absorption of magnesium. Fluoride in our water supply can also negatively affect magnesium absorption.
A magnesium deficiency can cause:
- Muscles aches and spasms
- Poor digestion
- Trouble sleeping and insomnia
- Kidney and liver damage
- Cardiovascular disease
- Multiple Sclerosis
- Worsened PMS
- Behavioral disorders
- Mood swings
- Depressed immune system
- Muscle weakness and cramps
- Heart arrhythmias
…and pretty much everything else you don’t want. Neurosurgeon Dr. Norman Shealy says ,“Every known illness is associated with a magnesium deficiency […] A magnesium deficiency may be responsible for more diseases than any other nutrient.”
A study by the British Journal of Cancer in December 2015 looked at the incidents of pancreatic cancer by magnesium intake categories of 66,000 men and women, aged 50-76. It found that for every 100mg per day of magnesium less that was consumed, your risk for pancreatic cancer went up by 24%.
If you are concerned about a magnesium deficiency or have other health queries, book your intro consult today with Dr. Justin: http://justinhealth.com/free-consultation/
SOURCES OF MAGNESIUM
- Leafy greens
- Nuts and seeds
- Fish, such as mackerel and salmon, especially eating some of the very small bones
- Green beans
- High quality dark chocolate (It’s postulated that women crave dark chocolate around the start of their period because the magnesium helps with cramps and PMS symptoms)
- Epsom salt baths are excellent as you have a large surface area (your skin) taking in the magnesium. Try 1-2 cups of Epsom salt (which is basically magnesium sulfate) in your bath for some incredibly relaxing effects.
- An alternate mode of relaxation through magnesium would be to hop into a float tank. Taking in about a thousand pounds of Epsom salt in about 10 inches of water leaves you feeling incredible.
- An alternate mode of relaxation through magnesium would be to hop into a float tank. Taking in about a thousand pounds of Epsom salt in about 10 inches of water leaves you feeling incredible.
DOSAGE & FORMS
- Magnesium oxide only has about a 4% absorption rate and is comparable to table chalk. It’s cheap, easy to find, and works well as a laxative.
- Magnesium citrate, as you find in such products as Natural Calm, is a step above magnesium oxide. It’s also rather inexpensive, works as a laxative, with a higher absorption rate.
- Magnesium malate is very well-absorbed and acts as a calming agent rather than a laxative.
- Magnesium glycinate is also calming without the laxative effect. It is well-absorbed as it binds to the amino acid glycine. The glycinate form tends to provide the highest levels of absorption and bioavailability, and therefore is ideal for those trying to correct a deficiency.
- Magnesium threonate is a newer form which seems promising due to its ability to cross the blood-brain barrier and mitochondrial membrane.
If you are looking to get some extra magnesium into your diet, try Magnesium Supreme (https://justinhealth.com/products/magnesium-supreme/): a relaxing 50/50 blend of Magnesium malate and Magnesium glycinate.
To listen to Dr. Justin’s podcast with Evan Brand on magnesium, check out podcast #93: https://www.youtube.com/watch?v=9LWIGamxE2k
Magnesium Benefits and Magnesium Deficiency – Podcast # 128
Join Dr. Justin Marchegiani and Evan Brand as they talk about Magnesium – its importance and reasons for deficiency. Listen to them and learn the symptoms and implications of not having enough magnesium in our health.
Discover Magnesium Threonate and Magnesium Taurate as the listeners pose questions about it. Explore the different sources of magnesium that can be found in natural sources, whether food or supplement. And know about the changes that you can make in your lifestyle that will have an impact on magnesium and in turn, bring positive effects to your health.
In this episode, we cover:
1:45 Importance of Magnesium
3:10 Magnesium Deficiency Symptoms
6:27 Magnesium Threonate
8:38 Magnesium Taurate
15:57 Top Ten Food Sources of Magnesium
Dr. Justin Marchegiani: And we’re live on Youtube and we are live on Facebook. Evan, my man, we’re back. Whats going on, man?
Evan Brand: How you doing? Feels like uh just– yesterday we were doing this.
Dr. Justin Marchegiani: Its still a live Q&A. Just a few minutes ago, I appreciate you uh – gracing us with your presence at the inn.
Evan Brand: How did that go? What did you do? You just went in there, and you just said, “Hey, I’m here to ask – uh answer questions, start asking” and that was it?
Dr. Justin Marchegiani: Yeah. We gotta start on a little Impromptu Functional Medicine Club, you know. Instead of doing comedy and skits, we just do our functional medicine info.
Evan Brand: I agree.
Dr. Justin Marchegiani: It would make us look better, what do you think?
Evan Brand: I agree. Let’s do it.
Dr. Justin Marchegiani: Cool man. Well, I’m live on Facebook here. You’re not gonna be able to hear Evan’s beautiful voice on YouTube. So I’ll see if we can a link below. You can also go to YouTube.com/justinhealth and I’ll try to put a up on here, right now so people can access that information if they are ready to go over there. So Evan, why don’t chat for a minute about uh –magnesium.
Evan Brand: Yes. This is huge and we’ve gotta give credit where credit is due. And so Morley Robbins from gotmag.org I’m not quite sure how that worked if he founded it or what, but the magnesium advocacy group, it’s just an incredible source of information about magnesium-
Dr. Justin Marchegiani: Absolutely.
Evan Brand: How big of an issue is magnesium deficiency; Why is magnesium deficiency happening; why is this so much more prevalent in the modern world; how can you test for your status; and what is your protocol; how do you restore magnesium and what type of symptoms would someone listening be experiencing if you were deficient. That’s what we want to cover today – together today.
Dr. Justin Marchegiani: Absolutely. Well magnesium over 1000 in enzymatic roles in the body, really important as a muscle relaxer; really important for blood sugar handling; uhm – really important just to – for anabolic Krebs cycle for helping to reduce the brain inflammation. So many different things. The more stressed your under, the more you’re actually gonna burned through magnesium. The more you eat sugar, right? The more refined sugar, the more –magnesium’s the cofactor for metabolising sugar; so high sugar diets and high stressed diets are one of the major ways you’re gonna deplete magnesium. Number one, you deplete it because you’re burning it out more to – to process it. Two, for stress, you’re gonna dump more of it in the kidneys into the urine. And then number three, if you’re busy eating crappy food, you are not getting magnesium rich foods, leafy greans and such in your diet and boost up your magnesium.
Evan Brand: Yeah, let’s over a couple of statistics here. In terms of magnesium deficiency statistics, two out of every three Americans-
Dr. Justin Marchegiani: Yup.
Evan Brand: -do not consume even the RDA from magnesium, which is 500 mg a day. A lot of times the RDA’s are crap and we typically like people above those, but even that, people are not meeting that 500 mg. And then for those headed to the hospital, uhm – 80% of patients in an ICU setting are considered magnesium deficient.
Dr. Justin Marchegiani: Wow.
Evan Brand: So that’s pretty interesting. There in the wait- Morely kinda breaks down the his uh –magnesium deficiency symptom. And he’s got tons of scientific literature on this, too. He’s got your uh – mild symptoms such as like food cravings for sugar, headaches, hiccups, hyper-, hypoglycemia, irritability, loss of appetite, mood swings, muscle cramps, nausea, and nervousness, poor memory, uh – weakness and then you can go into the really, really big magnesium issues like uhm – A fib, which is what my grandmother’s got – cardiac atrial fibrillation. You’ve got congestive heart failure; you’ve got obesity; you’ve got renal failure; you’ve got stroke; you’ve got alcoholism, which makes sense; you’ve got celiac disease linked; you’ve got chronic kidney disease; concussions; depression; failure to thrive. I mean we could just list a thousand. Even PMS, I mean, we could list a thousand and bore people but I think a lot of those symptoms will probably hit home from many people listening.
Dr. Justin Marchegiani: Oh, 100%. And again, magnesium is super important, especially like in today’s day and age of anxiety, right? And mood issues, one of the first things that we’re reaching for with mood, is like a benzodiazepine or like an antidepressant. And one of things that you can do to kinda like wind down and relax your nervous system and kinda relax your stress handling systems, is up to magnesium. That can make such a huge benefit.
Evan Brand: Well, remember that one night, I think it was when I was about to move back to Kentucky and I was stressed out, we had the house all packed up in Austin, I called you, I’m like, “Yo, my heart is 5000 beats a minute.”
Dr. Justin Marchegiani: Totally.
Evan Brand: This is crazy. And you go, “Oh, man, don’t worry just do a gram of magnesium.” I’m like, “Alright, I’m going for it.” I did a gram of magnesium and things slowly came back down to normal. So, you know, I’ve personally experience the benefits of magnesium. And you and I use it in some form, typically with all of our clients. Even if it’s just a uh – maintenance dose, so whether we’re trying to do a therapeutic intervention, which we can talk. Either way, we’ve typically got everyone on some sort of magnesium somewhere.
Dr. Justin Marchegiani: Yeah. Whether it’s in our multi- support and typically the big one’s that I like, right? I like a good magnesium malate because it interplays with the Krebs cycle as well. And it’s chelated to an amino acid malate.
Evan Brand: Yeah, its pretty cheap, too, right?
Dr. Justin Marchegiani: Yeah. It’s pretty affordable. I mean that and glycinate are really good. They’re very well absorbed. Uh – and they’re also gonna help with the Krebs cycle, which – that’s gonna help the blood sugar issues; it’s gonna help with energy issues; and it’s gonna help with stress and relaxation. That’s a good one. Magnesium citrates, commonly in like uh – a natural calm, which is really good. I typically do a little bit of mag citrate at night in a powder form and I mix it with collagen, so it’s kinda like – almost like my own little magnesium glycinate coz I’m taking it with all the glycine and collagen. And l like that for bed for hour and hour of relaxation.
Evan Brand: Yeah. Most of our audience is pretty advanced but it is worth mentioning that if you are thinking of picking up a magnesium supplement, if you go to Walmart or Target or just your typical store to get magnesium, you’re likely gonna end up getting magnesium oxide, which has a 4% absorption rate. And typically there’s gonna be tons and tons of fillers, gluten, rice, other types of stuff in there. And so we only use professional grade products in our lines and then also, you know, we will refer out to other professional lines as needed.
Dr. Justin Marchegiani: Yeah. We got in some questions on a Mag Threonate here. A Mag Threonate, again, that’s gonna be really good especially if there’s some significant malabsorption issues. It helps with healthy brain inflammation, so taking it transdermally can help coz it can cross the blood-brain barrier. And if there’s like a lot of brain inflammation, and we’ll see that like in organic acid test. We’ll see an elevated – quinolinate or we’ll see an elevation in picolinate – picolinic acid. And that will be a big sign for increasing magnesium and if we have kids that are like autistic, or a lot of gut issues, or people can’t swallow pills, the transdermal’s great. I did flow tank, man. I did a flow tank over the weekend. So I was in 1200 pounds of magnesium salts. So after I came out of outside, it’s like shallow and super relaxed.
Evan Brand: Where did you go? Did you go to my friend zero gravity, over there at Manchaka? Or where did you go?
Dr. Justin Marchegiani: That zero gravity, man. How did you know?
Evan Brand: Well, coz Kevin – I know Kevin. He’s been on my podcast three times – the owner.
Dr. Justin Marchegiani: Oh, I gotta have him on my podcast. That’s awesome.
Evan Brand: Yeah. He’s in – he’s in Austin. You guys can do an in-person podcast, if you wanted.
Dr. Justin Marchegiani: Oh, I love it. I’m definitely excited, man. I love it. I love it.
Evan Brand: Let me connect you guys right now, then.
Dr. Justin Marchegiani: Let’s do it. Live in the flesh.
Evan Brand: Alright. So uh – I did wanna mention about Threonate coz I saw there was a question about it because I discussed it in my latest video, on my YouTube channel – my top 12 ways of reducing anxiety. And I love Threonate. So I have a formula called, Calm Clarity, and that’s what I use for people. And there’s a lot of cool research about Threonate specifically for people with PTSD. So I do have some veterans that I have used the Threonate with them and they say that it seriously works. And even if they’re not veterans, if they just experience trauma, it does an amazing stuff gain, the magnesium into the brain, much more than just getting it into the gut.
Dr. Justin Marchegiani: Yeah. I mean that’s gets really good stuff. In my line, we have Magnesium Supreme. It’s what I used and that’s the magnesium malate. Uh – and I’m doing an lot of Krebs cycle uhm – support prgoram. I find a lot of people with Krebs Cycle or mitochondrial issues. They do really well uh – the magnesium uhm – malate just because of the uh – Krebs cycle.
Evan Brand: Yup. That’s great.
Dr. Justin Marchegiani: So looking at other things here, we got – so my buddy, Steve, here on Facebook wants to talk about Magnesium Taurate for blood pressue issues. He wants to know is there mag uh – glycinate and taurate. Well, outside of just the obvious, that glycine is amino acid and taurine is an amino acid. So they’re just bound to different amino acids. I know glycinate has phenomenal absorption. In the research, it’s like 90+ percent get absorbed. What’s your take on magnesium Taurate, Evan?
Evan Brand: I like Taurate, but I haven’t used it as much as glycinate, the malates, citrates, or the threonates. Doesn’t mean it’s not as good, I just haven’t had as much hands on experience with it.
Dr. Justin Marchegiani: Yeah. I just don’t have a ton of experience with it, Steve – but I mean, binding it to an amino acid is good if you’re getting a good clinical effect, let us know in the chat window. We’d love to hear that. But I’m definitely more biased towards a gycinate and malate but in the end, I’ll let the clinical outcome guide the ship.
Evan Brand: Agreed. That’s the best answer.
Dr. Justin Marchegiani: Absolutely. Anything else, Evan, you wanna address? Like I gotta jump on another podcast here in a few uh – with our friend here, Kevin over at relive your bodies that will be – go on. Anything else you wanna – we wanna knock down here, in this quick little magnesium podcast.
Evan Brand: Epsom Salt Baths are great. They’re very easy. The Float tanks are gonna be better, though. And you’re gonna spend a lot of money on Epsom Salt if you’re trying to even match something that would be therapeutic. So, look up floatationlocations.com, and you can check out – type in your zipcode or if you’re out of the United States, type in your postal code and you can actually find float centers that are located near you. And typically you’re gonna spend about 60-75 bucks per hour, but it’s the best hour of your life. And when you come out, you’re gonna feel like you’ve been reborn.
Dr. Justin Marchegiani: Highly recommended, especially the whole sensory deprivation aspect where you open your eyes and you just don’t know if you’re asleep or awake. That’s pretty crazy. It has a big effect on relaxation. I may even go tonight, man. They’re open at 10 o’clock. I may –
Evan Brand: I know. Now, was that your first? First float?
Dr. Justin Marchegiani: First float. Loved it.
Evan Brand: Are you serious?
Dr. Justin Marchegiani: Loved it.
Evan Brand: Oh, my god.
Dr. Justin Marchegiani: First float.
Evan Brand: So I did my first float back in 2013. That was when I actually live flew into go to the Paleo f(x) for the first time and that center wasn’t open. I went to actually this little house. It was like a massage studio and they happen to have one of the small float tanks in there. And I had an out of body experience. I was basically looking at myself from a third . I’ve had some insane experience. There’s one time at Kevin’s facility, I visited Egypt during my float session. Like I was sitting on a pyramid overlooking the Nile River as it used to flow in Egypt, and then I snapped back into my body and I was, “huh” It was unbelievable. So yeah, float tanks are just unreal. We can do a whole show on it. Uh – Robert said, “What if taking magnesium causes slight nausea?” It think that – with citrate. Do you have any say on that, Justin, in terms of nausea and magnesium? I think it possibly could depend on what you’re getting. Coz if you are doing the natural calm, and you don’t feel well with the Stevia, maybe that’s part of it and not the magnesium itself. What do you think?
Dr. Justin Marchegiani: Yeah. Regarding that piece, if you take too much magnesium, especially like uh – a magnesium citrate or oxide, it will create bowel flow, it will help – it’s a natural laxative, right? Magnesium oxide is actually a pretty good laxative; not good for absorption, but good for moving the bowels. Same with citrate – citrate is better for absorption but also good for moving the bowels. That could help move the bowels a bit which is excellent. Uhm – but again, if you move the bowels too much, or if you’re kinda in between, if you don’t get enough to move the bowels, if you don’t get enough to move the bowels, you can just kinda feel like your stomach in knots a little bit, and your stool is a little loose, so you just may be in that in between magnesium tolerance dosage. What do you think?
Evan Brand: Yeah. That, I agree with you. Uh – Riley said, “Please talk more about Magnesium Threonate.” Okay, I’ll tell you a couple of things here. Uhm – there was a study in the Journal of Neurosciences 2011 that suggest an enhancement of plasticity in brain regions such as the prefrontal cortex and/or the hippocampus with the use of uh – Magnesium L- Threonate. Also, the fear memory, without erasing the original fear memory, so this is like the trauma use. There is also another part, there is another piece of research here that shows that it can increase learning ability, working memory, short and long-term memory. And then also – let’s see, there’s one other thing. It will mediate the effects of exposure to stress on memory. And so basically take 2 grams for maintenance but if you’ve got memory loss, or other issues then you’re gonna 3 or 4 grams of the Threonate.
Dr. Justin Marchegiani: I love it. It’s great.
Evan Brand: There you go.
Dr. Justin Marchegiani: Magnesium is excellent. It’s a natural beta-blocker as well. Uhm –part of the receptors on the beta cells of the heart, they get stimulated by calcium, right? And magnesium and calcium kinda have this natural ratio and magnesium’s gonna come in there and block the beta receptors of the heart. So it decreases that – that stimulation. So that helps to relax the heart a little bit. And if the sympathetics kinda in overdrive, it will help bring that blood pressure down naturally, too, which is really cool.
Evan Brand: Ah. I love it. Okay. So before somebody gets in some type of ,crazy hard drug, it is possible that they could get on some magnesium first.
Dr. Justin Marchegiani: Yeah. Plus uhm the medication into the uhm – that medication and that medication, Foxglove is a natural herb for the medication that helps kinda reduce stroke, fall and reduce the heart pumping. That medication is a natural herb called Foxglove. So people, just starting low dose, Foxglove, if you’re having a lot of overly heart stimulation, like your heart is beating out of your chest, you know. First make sure you don’t have a heart attack, right? That’s number one. Rule that out by your conventional medical doctor. But uh – Foxglove and magnesium can really help kinda relax the heart a bit.
Evan Brand: You oughta chat with uh – Dr. Cawin, too. We talked about Ouabain. Ouabain it’s like uh – it’s like an ancient medicine but it’s used for heart attacks. And he said it should be basically standard care are in all uhm – ambulances. When they go to pick up someone that could potentially be having a heart attack, he says Ouabain should be on board on every ambulance in the world and it would save a lof of lives.
Dr. Justin Marchegiani: What is that exactly?
Evan Brand: I believe it’s some type of – I wanna say, it’s some type of plant. The spelling of it is really weird. It’s like –
Dr. Justin Marchegiani: It’s not Wobenzym, right? You’re saying something else?
Evan Brand: That’s correct. I’m saying Ouabain. It’s O-U-A-B-A-I-N. It’s also known as Strophanthin. And if you look it up, it was uh – traditionally use as an aero poison in Eastern Africa for hunting and warfare. But in lower doses, it can be used medically.
Dr. Justin Marchegiani: Ouabain.
Evan Brand: Yeah, Ouabain.Yes. So that’s a trip but, uh – it is some type of plant. It’s uh – Strophantin, that’s what it is.
Dr. Justin Marchegiani: Almost as good as when you say matcha.
Evan Brand: You like when I say “matcha” ?
Dr. Justin Marchegiani: Matcha tea. I love it. Love it. Very cool. It’s like word candy, man.
Evan Brand: Yes, it is. Well if there’s any question about magnesium, let us know. But otherwise, this is pretty straightforward. Modern life depletes magnesium, you have to replenish. I like float tanks. I like magnesium oil. Justin and I both use magnesium supplementally.
Dr. Justin Marchegiani: Yup.
Evan Brand: We use it with our clients, too. So, also get your leafy, green vegetables, too, though. I mean that’s a good maintenance way, too.
Dr. Justin Marchegiani: Yeah. I mean let’s go over the top ten foods real quick. Let’s just make sure everyone knows what’s the top 10. I mean, off the bat, just your leafy green are gonna be excellent.
Evan Brand: Yup.
Dr. Justin Marchegiani: Your kale, your spinach, your leafy greens are just gonna be absolutely great. I mean if you look outside of the leafy greens, what else we have for magnesium? We have nuts and seeds. Squash and pumpkin seeds are gonna be the absolute highest. Fish is gonna be right there, in number three. Uhm, beans and lentils – again, uh – just be careful with that, right? White beans and French beans and Black eyed beans and kidney beans will be the best – Chickpeas as well. Again, if you’re kinda Paleo or you’re having some issues with the legumes, and you wanna stay away from that, uh – whole-grain, brown rice, but we’re not gonna make a recommendation there because it’s – grains are creating any malabsorption or gut irritation, you’re not gonna absorb the magnesium, anyway. Plus there’s lectins and phytates in there that will bind it up. So even though it says it’s good, the question is, “Do you actually absorb it?” And I will put a – a nay on that one.
Evan Brand: Agreed.
Dr. Justin Marchegiani: Avocados are really excellent. Uhm – litle bit of bananas. Remember, like we’re talking about magnesium here. People think – when I say, bananas, what nutrient do you think of?
Evan Brand: Potassium
Dr. Justin Marchegiani: Bananas – bananas.
Evan Brand: Potassium. Yeah.
Dr. Justin Marchegiani: Exactly. But avocados have twice the amount of potassium –
Evan Brand: I know.
Dr. Justin Marchegiani: – than bananas do.
Evan Brand: I know. How much does it – do you have any type of numbers in front of you, like how many milligrams of magnesium or – in one avocado, for example like a husk?
Dr. Justin Marchegiani: Yeah. So uhm – 27 milligrams in a hundred grams per banana. And then in an avocado, it’s about uh – 29. So just a little bit more.
Evan Brand: And that’s for a 100 grams avocado. I don’t know how much is a 100 grams. I mean how many grams are in one full avocado?
Dr. Justin Marchegiani: Typically, about 3.3 ounces is a 100 gram. So probably about 1 avocado, maybe a little more.
Evan Brand: I mean I’ve had some avocados. I feel like they’re a pound.
Dr. Justin Marchegiani: I know.
Evan Brand: It’s gonna be –
Dr. Justin Marchegiani: I know. So – Just do the math, you know, figure out what 3.3 ounces is. It’s like the medium kinda husk avocado uhm – again, you’re probably okay. And again, we’re taking out the outer coating and the big uh – seed in the middle.
Evan Brand: Right.
Dr. Justin Marchegiani: Well, anything else we wanna hit there, so far?
Evan Brand: I don’t think so. Pumpkin seeds are great. I’m a huge fan of pumpkin seeds. Uhm, what about sunflower or kernels? Were those on the list at all?
Dr. Justin Marchegiani: Uhm – sunflower, kernels were not but we did have the pumpkin and squash seed. So- I’ll give you the run down. Uh – sesame, brazil, almonds, cashews, pinenuts, mixed nuts, peanuts, pecans and walnuts. In that exact order. Outside of squash and pumkin being number one and two.
Evan Brand: I’m a huge fan of walnuts, too. Put a little cinnamon on those bad boys, uhm.
Dr. Justin Marchegiani: Love it. Love it. Excellent. And then obviously, uhm – dark chocolate at the end, great source of magnesium. Why the women at their period time crave dark chocolate? Very high source of magnesium. And again, if you’re choosing high dark chocolate, high cacao rate, you’re gonna get more cacao, more dark chocolate without the extra sugar and berry if it’s gonna be a milk chocolate. So try to reach for higher quality. Endangered species, 88%. Cobber on the front, uh Lindt. Any other good brands you like?
Evan Brand: So the endangered species is good. I love what they’re doing to save these animals, but they’re not organic. Trader Joe’s.Trader Joe’s has an organic bar. Get this – three ingredients, it’s 2.99 for the bar, I believe it’s 72%. And it’s coco cacao butter and sugar.
Dr. Justin Marchegiani: It’s nice. That’s good. But for endangered species, they are GMO and they are certified gluten-free. So –
Evan Brand: They’re GMO free?
Dr. Justin Marchegiani: They’re GMO free, at least and they’re certified gluten – So that’s. And you know, you get two good things ideally if we could have the certified organic that’d be better.They do have one but it’s like a 75%. So you could go down to the 75 and get it that and what will you get, you’d get a little bit more sugar your bucks there.
Evan Brand: So what do you got in your fridge? You got 88 in there?
Dr. Justin Marchegiani: 88.
Evan Brand: Nice.
Dr. Justin Marchegiani: 88. Absolutely, man. And I also got a couple of the KIND bars, too. There’s a 5 uh – 4 grams of sugar the uh – the uh – Madagascar Vanilla. Love those.
Evan Brand: That sounds good. Reviews help. They very, very much help. So go to uh – Beyond Wellness Radio on iTunes. That’s where Justin’s podcast is housed. Put a revie there. I mean, it takes a few minutes and you’re probably just gonna ignore me because just like when a pop up comes up on your phone and this is, “Hey, do you love this app review?” And you just click, “No, thanks” Don’t “no thanks” me. Please review Beyond Wellness on iTunes and notjustpaleo, too. And – and review it. It takes literally two minutes but when you do that, what it does is keeps us in the top 100 of health. So that way we’re beating out Jillian Michaels which is the exercise more, eat less approach. And I don’t want to be number one on the – on the rankings. We want functional medicine at the top of the charts because this is with the masses needs. So the review helps us to do that.
Dr. Justin Marchegiani: Oh, by the way, yeah – people Facebook, give us a review, notjustpaleo.com and justinhealth.com Click on the podcast link, iTunes review. Also you just mentioned, biggest loser people like Jillian Michael’s. Bob Harper just had a heart attack last week.
Evan Brand: Tell people about that if they didn’t hear. Just give –
Dr. Justin Marchegiani: Yeah. So, Bob Harper was Jillian Michael’s side kick. They’re on the biggest loser and uhm – you know, I like the guy – his personality, pretty cool guy. But again, they’re kinda recommending this exercise more, eat less low-calorie, whole grain, low-fat kinda mind set. No emph – no emphasis on uhm – nutrient quality; no emphasis on inflammatory nutrients; no emphasis on toxins and organic foods. And again, just do more exercise, more oxidative stress, not good fats, it’s not healthy animal products. The guy gets a heart attack. I mean, maybe he’s not eating that way, but that’s the way he’s suggesting a lot of the contestants to eat. And the guy’s in his 40’s. You shouldn’t be getting a heart attack looking like as he does in his 40’s. Again, fit and healthy are two different things, though.
Evan Brand: Yes, so let me give a couple of more notes so people understand the insanity of this. I mean as you mentioned, he’s the host of the show.
Dr. Justin Marchegiani: Yeah.
Evan Brand: On TV that’s getting broadcast to millions of people. Yeah, he looks okay, like if you look at his uh – his picture, there’s a couple article where he posts like an Instagram picture of him. He looks okay externally. I mean the guy is not like overweight. But internally, it could be a whole different show. So –
Dr. Justin Marchegiani: Totally.
Evan Brand: He was working out at a New York City gym, and he collapsed, and he was unconscious in hospital for two days.
Dr. Justin Marchegiani: Crazy.
Evan Brand: So, there you go. And he’s a called, fitness expert. I’m sorry if my fitness expert who’s young has a heart attack. Unless there was some other type of genetic or you know –
Dr. Justin Marchegiani: Heart Valve issue or some kind of abnormality in the heart valve at birth that you didn’t know about, I mean –
Evan Brand: Yeah.
Dr. Justin Marchegiani: This guy is pushing the diet that we don’t agree with and more than likely getting excessive oxidative stress with the exercise piece to go in there. So yeah, keep that in mind. And lots of the stress, that’s the stress component that will cause you to pee out more magnesium and Steve, 5.9 for your red blood cell magnesium is perfect. I like five and above. And the medication is the Digitalis. Digitalis is the uh – medication that is the uh – synthetic version of Foxglove that helps reduce stroke volume.
Evan Brand: And of course, we do want him – we wish the guy a speedy recovery. But man, if you say you’re a fitness expert and you’re pushing a low-fat more exercise approach, man, that’s not good. That’s not good. So we like exercise. We both do it, but it’s the dose make the poison and the intensity makes the poison, too. And those are two levers that we adjust based on clinical symptoms and lab results.
Dr. Justin Marchegiani: A 100%. Anything else here, Evan, you wanna address? I gotta jump on another podcast. We’re on a podcast cycle here today. Giving them the question you wanna hit real quick?
Evan Brand: No. That’s it, man. Lets wrap it up.
Dr. Justin Marchegiani: Alright. Give us 5 star reviews and we’ll be back more frequently and more questions with more content and more great guests. We’re here for you guys.
Evan Brand: Take Care.
Dr. Justin Marchegiani: Evan, my man it’s been real – You take care.
Evan Brand: Bye.
Dr. Justin Marchegiani: Bye.
Are you deficient in magnesium? – Podcast #93
Dr. Justin Marchegiani and Evan Brand discuss the issue of magnesium and break it down for us by differentiating the various forms. Listen as they share the top conditions that can affect or be affected by magnesium and signs of magnesium deficiency to look out for.
Find out what the different types of magnesium do the body and what they are good for. Discover what foods are nutrient dense and magnesium-rich. When buying magnesium, they advise to look for the quality and who’s selling it or what company is selling it, etc. Also learn about how magnesium & calcium and magnesium & fluoride work together. Listen to this interview and find out as well about magnesium boosting your brain function.
In this episode, topics include:
05:01 Magnesium bank
05:42 Different types of magnesium
09:52 Nutrient dense magnesium-rich foods
11:36 Epsom salt baths
15:59 Magnesium & calcium and magnesium & fluoride
21:42 Research studies on magnesium
Dr. Justin Marchegiani: Hey, Evan! It’s Dr. J. It’s a marvelous Monday here. How’s it going over in Louisville?
Evan Brand: Hey! This great, this morning, man. I’ve been watching Cardinals actually all morning fly around, it’s—spring is in full bloom, so I’m happy.
Dr. Justin Marchegiani: That’s great. Your mic sounds are really good today.
Evan Brand: Good.
Dr. Justin Marchegiani: Love it. Alright, well, let’s dig in today. We talked at pre-show we wanted to dive into the issue of magnesium. So I’ll let you open it up here.
Evan Brand: Yeah, so magnesium—everyone hears about it. A lot people likely supplement with some form of magnesium and we’re gonna kinda break those down, but by some estimates up to 80% of Americans or more are magnesium-deficient, and so there’s a real awesome lady that you and I probably need to get on our podcast which is Dr. Carolyn Dean, medical doctor who wrote the book, The Magnesium Miracle, and I think a new version of it came out in 2014, but long story short, I’m just gonna read off some of the top 22 symptoms or conditions that can affect or be affected by magnesium. So this anxiety, panic attacks, asthma, blood clots, bowel diseases, cystitis, depression, detox, diabetes, fatigue, heart disease, hypertension, hypoglycemia—which my blood sugar is a lot better now that I have more magnesium—insomnia, kidney disease—I’ve read about kidney disease being because if you’re deficient in magnesium, now calcium is going to be able to take root in your kidneys and you’re at more risk of kidney stones if you don’t have enough magnesium—you got liver disease, migraines, fibromyalgia, cramps, back pain, nerve problems, PMS, infertility, osteoporosis, tooth decay, on and on. So I mean, we could probably list a thousand things here together but the truth is even some of the early signs of magnesium deficiency are things to look out for. So this is like the numbness and tingling, muscle cramps, personality changes, heart rhythms, sometimes heart palpitations, things like that. When you’re under excess stress, which is probably the lens that we’re coming at this, and soil depletion, it’s sort of being a double whammy for being deficient. You’re burning through your mineral stores when you are in a state of chronic stress which I’d say 90% of our patients had some level of chronic stress that led to their issues.
Dr. Justin Marchegiani: Yeah, I totally agree. Now a lot of people here. Number one, if you’re eating excess carbohydrate or excess refined sugar, what’s actually gonna happen is you’re gonna be burning through your magnesium to help metabolize your sugar. So your body has to then take that sugar and run it through glycolosis and which basically is breaking down the sugar for energy and then it shoots it into the Kreb cycle where your body spits out FADH and—and NADH which then takes the hydrogens from that whole electrons—so it takes the hydrogens from the Kreb cycle and throws them into the electron transport chain where it generates more ATP for fuel. So if we just kinda back up, right? We have glycolysis is part one where we take that sugar and break it down, then we shoot it into the citric acid cycle aka the Kreb cycle and part of what is happening there is our body has to use magnesium and breaks down, requires magnesium to help generate energy from that sugar, so the problem is if we’re eating a whole bunch of refined sugar, what we’re not getting in is nutrients and magnesium’s one of those nutrients that we’re not getting in so we’re actually robbing Peter to pay Paul. We have to then use up more magnesium to then generate and break down energy from that glucose and/or sugar that’s coming in. So eating lots of refine sugar and carbohydrate especially if it’s not from a whole food, organic source is gonna require more magnesium for us to use than what’s actually coming in. So we start going into magnesium or nutrient debt.
Evan Brand: Yup, so for me, I mean, a lot of my mood instability in my past and my blood sugar crashes and all of that, it’s not to say that the adrenals weren’t important but getting more magnesium which is why I talk about floating tanks all the time and how helpful they’ve been, just getting in more magnesium has been really helpful. Now a lot of people, they’re just gonna go do magnesium citrate like the Natural Calm which you and I both enjoy; however, that’s just one piece of the puzzle and that’s only one form of magnesium, so maybe do you wanna talk about those together? Like the different types of forms, and how, you know, like magnesium oxide which you’re gonna get at Walgreen’s or your typical–
Dr. Justin Marchegiani: Yeah.
Evan Brand: Cr—crappy supplement store. It’s about a 4% absorption rate, which research is looking at, so I mean if you’re taking 400mg thinking you’re doing good, you’re kidding. Just a tiny, tiny fraction of that.
Dr. Justin Marchegiani: Absolutely, so first off, just to kinda wrap everyone’s head around the situation, right? Imagine you walk into this bank. The bank’s called the Magnesium Bank. Now to make a deposit in this bank, imagine it requires $2 of deposit. Like imagine there’s a $2 fee to make a deposit. So if you go into that bank and you’re not depositing $3 or more, you’re actually losing magnesium, right? So most people—imagine we have this $2 initial fee just to make a deposit. Most people are making $0 deposits if not $1 deposits, so every time they go into that bank, it’s actually costing them more magnesium than they’re actually putting in the bank. Does that make sense, Evan?
Evan Brand: Yeah. That’s a great analogy.
Dr. Justin Marchegiani: So kinda wrap the head around that, now you mentioned some of the different types of magnesium. So there’s like magnesium oxide which is like your conventional table chalk. So most people, when we look at their supplements, we see magnesium oxide in there and we’ll say, “Hey, you know, this is some expensive chalk that you’re buying there.” And then number two, typically if they’re doing magnesium oxide, we wanna know what the reason is. A lot of people are taking magnesium oxide because it’s cheap, number one, and some doctors will recommend it because of the laxative effects that they have. So it may not be a bad thing if you’re using it for a laxative effect. I typically will use magnesium citrate for a laxative effect because it is better absorbed, so I do like that part. And many people are getting it like in their magnesium powders or like their typical Natural Calm, they’re—that like powder magnesium. We’ll typically use that for a laxative effect. So we have magnesium oxide’s kinda the low end of the totem pole. Citrate’s one step above and then depending on the next steps, we’ll either go with a magnesium malate because malic acid kinda enters the Kreb cycle so that kinda magnesium can have—it and affect with the Kreb cycle which can be nice and it’s very well-absorbed. And same with magnesium glycinate. So we’ll use magnesium malate or magnesium glycinate. The only issue is because they’re bound to like either malic acid or—or an amino acid glycine, it’s so well-absorbed. Because it’s so well-absorbed, it tends to not create the same laxative effect that magnesium citrate or magnesium oxide has. So we’ll use magnesium malate and glycinate to have that sedative kinda absorptive nutritional repletive effect where we’ll use the citrate more for a laxative effect.
Evan Brand: That’s great. Yeah, so what do you say you use more? So you use malate more or glycinate? That’s always kind of the debate. I hear a lot of people using glycinate these days when they enter that on their—their intake forms.
Dr. Justin Marchegiani: Yeah, my Magnesium Supreme that I’m using currently is a magnesium malate blend. So I’m doing that more. Both are really good. I don’t think—I don’t think you can go wrong with a glycinate or a malate, both are very well-absorbed, and their amino acid chelated, so they’re bound to an amino acid whether it’s a malic acid or—or a molecule of glycine. Both are gonna be very well-absorbed. So I think either way you can’t go wrong with those two, just for helping to enhance magnesium. The next one we have is the magnesium threonate which I know you have in your supplement line, Evan, which is great because that’s one of these amino acid chelates that actually is bound to threonate, which actually can cross the blood-brain barrier. So that can help with extra bits of anxiety and they can help with brain inflammation. I find you can still get very good effects with the glycine and the malate as well, but the threonate is very good, too.
Evan Brand: Yeah, the—so a story about that is I had a female last week that I was working with that had severe anxiety issues. She was on Ativan, the prescription anxiety drug, and within a week of starting the magnesium threonate, she was able to completely stop the anxiety medication and she went from having panic attacks per day to having no panic attacks at all. And I was honestly surprised, I—I did not think that it would be that profound, just magnesium. I mean usually we’re thinking, you know, passion flower or chamomile or theanine or some of these other botanicals. Something that powerful coming from magnesium, it kinda blew me away to be honest.
Dr. Justin Marchegiani: Yeah, magnesium is powerful and just stabilizing your blood sugar will help, right? Because remember that magnesium bank, right? It cost $2 for a deposit. If we are mitigating the foods that are causing us to, you know, put less magnesium in our tank meaning we’re choosing foods that are stabilizing our blood sugar, because if our blood sugar is swinging less throughout the day, if we’re not on a blood sugar rollercoaster, that’s gonna help stabilize our blood sugar and we’re gonna need less magnesium to help metabolize the—the nutrients that go into the Kreb cycle. And then number two, we’re adding in nutrient-dense foods that have more magnesium. So instead of coming to that magnesium bank with $1 in deposits, we can come with 5 and 10 and 20 because we’re adding in nutrient dense magnesium-rich foods. So a couple of those foods we may talk about here are gonna be your leafy greens, very helpful. Nuts and seeds are gonna be very helpful, too. Magnesium is gonna be great and especially if you’re eating—I’m sorry, fish—especially fish, mackerel, salmon are gonna be great for magnesium as well as calcium especially if there’s some bones in there. If you eat those little small bones, they’re, you know, small enough where you can chew ‘em up. You can get extra calcium and magnesium in there together. Green beans can be very helpful. Avocado is very good. You can do even a little bit of banana; again if it’s glycemically inappropriate, you’d wanna go more with avocado but it’s higher in fat and low in sugar. You can also do high quality dark chocolate. It’s very high in magnesium. So it’s postulated that many women in and around PMS time, those cramps they’re getting get helped by magnesium, so a lot of women actually crave dark chocolate around PMS. So if you’re reaching for the high quality 85% cacao and up dark chocolate, that’s gonna significantly help with those cramps.
Evan Brand: That’s amazing, isn’t it? It’s sort of you’re having these cravings and you don’t know specifically why. You’re probably just trying to get some magnesium and obviously chocolate—dark chocolate’s delicious, but for me, I’ve had great success in recommending the citrate form, too; for some of the hormonal changes that happen, sometimes constipation’s happening around the cycle, too, that and the—the cramping have both been alleviated with the citrate. So it’s almost like I would recommend everyone having at least a few forms around and you just have to really have these in your toolbox, and then depending on what you’re trying to treat at that time, you can bring in or cycle out, on or off different types.
Dr. Justin Marchegiani: Absolutely, and then you have other types of magnesium such as our Epsom salt baths.
Evan Brand: Yup.
Dr. Justin Marchegiani: Epsom salt baths are excellent because you can absorb a lot of magnesium in the actual Epsom salt bath, and the nice thing about it is you increase the surface area because your skin’s in the actual Epsom salt bath, so you absorb a lot of that magnesium there as well, which is phenomenal. So with Epsom salt baths, you’re getting a lot of magnesium sulfate, if I remember correctly. So that magnesium sulfate gets absorbed into your skin and that can have a very positive effect.
Evan Brand: That’s it. Yeah, the other one’s magnesium chloride which a lot of people have been emailing me asking about the magnesium oils which have been really, really, really effective and really popular. You have to watch out some of these magnesium oil companies, they’re just big pyramid schemes. So you really gotta look and see who’s promoting. I won’t call them specifically, but there’s a lot of people in the health space promoting specific brands that are huge multilevel marketing affiliate-based schemes and you’re paying you know double or triple or quadruple what you should be paying and you’re not even getting what would be, you know, the highest quality, you know. So you gotta look for the quality and you gotta look for who’s selling it, what company is selling it, etc. You got—always gotta weigh that stuff in. Don’t get wooed just because someone has a—a, you know, a cool voice or a—a nice attitude to him. You gotta really look in and make sure that it’s legit.
Dr. Justin Marchegiani: Yeah, I’m a bigger fan of just buying a product that you like because most multilevel things they kind of coerce you into now having to be the—the buyer and seller of the product where if you just like a product, you know, you don’t wanna have to also be the seller of it, too. It’s easier just to consume it because you like it. I like that mindset better. But shifting gears back to the Epsom salt bath, you can do 1-2 cups of like the Epsom salt which is basically magnesium sulfate and you could sit in that bath for about 10 minutes and that’ll have some incredibly relaxing effects.
Evan Brand: Yeah, I do a few Epsom salt baths per week and then when I was in Austin, at least I was floating. You know, going into the float tank where you’re not getting just a cup. You’re getting a thousand pounds of Epsom salt in about 10 inches of water, and you come out feeling incredible. I was doing that about once a month but I haven’t since. So there is a place here. I just haven’t made it in there yet.
Dr. Justin Marchegiani: That’s great. Like my biggest thing is having like a nice magnesium drink or like a Tulsi tea kinda decaffeinated holy basil adaptogenic herbal tea at night and then if you’re really having a stressful day, light a couple scented candles, maybe a little bit of lavender oil under your nose and then sit in a nice Epsom salt bath for 10 minutes and that will promote significant relaxation.
Evan Brand: Yeah. So should we talk about ways that people are running out of magnesium? I kind of alluded to it—the stress, obviously, the dietary exclusion of things that have magnesium in it. Maybe we could talk about just basically people who are burning the candle at both ends and we’re kind of burning up magnesium like jet fuel.
Dr. Justin Marchegiani: Exactly, so a couple of things here that will influence your magnesium levels. Number one, like I already mentioned eating high sugar foods will do it. Eating nutrient poor foods will do it. Being under emotional stress like you mentioned, because magnesium has about 300+ enzymatic roles in the body according to research, right? And research tends to be, you know, under appreciate, you know, what’s happening from a nutritional perspective. So it’s probably even more and that if we’re under more stress we’re burning it up and it has that many roles, that means we need it. It’s even more important, right? Because what enzymatic system in your body do you wanna short circuit today? And most people know that feeling great meaning having at sits—all systems working on all 4 cylinders. So we know that we need about 500mg of magnesium a day. About 500mg is the upper limit of the RDA. Most people are only getting about 200mg. So if we can choose the right foods like I mentioned, so just getting that little bit of dark chocolate can get you about 300mg right there. You have an avocado and some leafy greens, now you’re—you’re cooking on all 4 cylinders there. And then if we’re choosing foods that are glycemically appropriate, not super high in sugar or not overdoing caffeine, now we’re gonna be able to hold on to a lot more of the magnesium we’re taking in.
Evan Brand: Now let me ask you this because this is a bit of a controversy. Why is calcium so promoted? I mean, I could just remember as a kid, one of my grandmothers just eating those stupid little—I can’t remember the brand of it. It was a purple box of chocolates. It was calcium chocolates and it’s so heavily promoted. I mean if we have so much research on magnesium now and we’re mostly getting excess of calcium due to all the fortification. Well, why in the world is magnesium—why is this the—the smoking gun or why is this the hidden nutrient? And calcium is so heavily to—to women especially and to people aging for the prevention of osteoporosis. It’s starting to look like the more and more research there is, the magnesium is actually gonna be one of the key players as well as vitamin D and vitamin K to prevent bone loss.
Dr. Justin Marchegiani: Yeah, I do think magnesium has more roles in the body enzymatically just according to what the body is gonna use, but I mean we do know the bones are a big storage site of calcium, right? It’s the largest. We also know that half your bones are protein. People forget like, okay, so we gotta eat protein, and if we have digestive issues, we can see how that can contribute to bone loss because the same mechanism that’s involved in breaking down protein is actually involved in ionizing minerals. So you can see when we start to have protein issues and digestive issues and leaky gut, that’s gonna create calcium and magnesium and other mineral problems. And then if you look at just the top 10 foods, right? We’re using HealthAlicious—HealthAliciousNess.com—the top 10 foods for calcium are very similar to the top 10 foods for magnesium. So it’s gonna be your nuts and seeds, your dark, leafy green, your high quality fish, right? Avocado, dark chocolate, a lot of your greens like I mentioned, almonds, canned sardines with the bones especially with the fish, you wanna eat the bones because that’s where more of the calcium, it’s in the fish. So if you’re getting a lot of the high nutrient magnesium foods, you’re gonna be getting a high nutrient amount of the calcium foods. The next question above and beyond diet is do you have extra stress in your life that will require supplementation, whether it’s magnesium and calcium. We always give it in our high quality multivitamin, but we’ll typically give extra magnesium where there’s stress. And if you’re trying to grow and help support bone health, then we’ll add in some extra vitamin K and vitamin D, and maybe even some vitamin A as well as the good quality magnesium and calcium foods.
Evan Brand: Yeah, see those are the more important pieces and I don’t know if there’s not as much money involved or if it’s just old science or what it is, but you’re never gonna hear your mainstream physician or practitioner promoting magnesium so heavily, but this and vitamin D and vitamin K like and—and protein and good digestion, and making sure you don’t have parasites, all that—this is the real deal. This is the real way to prevent the age degeneration that really does happen, you know, as we get older. I mean, my grandpa, for example, I think he shrunk already like 1-1/2 inches and it’s like, what if I were to give him this information 10 years ago, how much of that would I’ve been able to prevent or maybe even reverse as we start getting these things back in check and not just, you know, having the doctor try to throw him on calcium supplements every time he goes into the office.
Dr. Justin Marchegiani: Yeah, your body can heal, too, right? Vitamin K helps bring calcium into the tissue back into the bone where it belongs, right? Typically calcium will go out into the tissue as a means of inflammation. We know these like little calcium plaques that could hit in the arterial walls of the vasculature in the heart for instance. Well, why is that calcium going in there? That’s part of the Band-Aid process from inflammation. So if we can reduce the inflammation and we can make sure we have enough vitamin K to keep the calcium where it needs to go and then if we can use a lot of our nutrients to help reduce inflammation along with a healthy diet and healthy gut microbiota, we’re in a much better place.
Evan Brand: That makes—that makes sense. So mainly it sounds like, you know, and maybe this is a tangent but the inflammation piece is really the issue here, and then if you have that addressed and you have your digestion addressed, all that—and you have the diet, some of these things are gonna kinda work themselves out. You’re not gonna need these—these conventional interventions.
Dr. Justin Marchegiani: Exactly, people can’t forget how important antibiotics are, too, right? Antibiotics can really, really screw up our gut function, and we need to have very good gut function so we can absorb a lot of our nutrients. So that’s—I think something we cannot forget about are the antibiotic effects.
Evan Brand: Yup, amen.
Dr. Justin Marchegiani: Yeah, I know for instance they talk about fluoride having negative effects on magnesium as well because magnesium binds the fluoride to form a magnesium fluoride and that can drain your body of magnesium. Because if you’re constantly taking in fluoride, you have a lot more of these fluoride molecules that your magnesium will be binding to. So the more we’re getting in fluoride from our drinking water, which is not very healthy unless it’s coming at a natural calcium fluoride source. If it’s the hydrofluorosilicic acid that’s added to our water supply for the dentin thickness or to help improve the outer structure of the teeth, it’s actually shown to be ineffective when it comes to calcium taken internally. It’s like trying to protect yourself from the sun by putting suntan lotion in your water. It’s much better from a topical perspective, not internally taking it in.
Evan Brand: It’s a great analogy. It makes us seem really stupid.
Dr. Justin Marchegiani: Yeah, yeah, exactly. So I mean, for instance there’s one article right here, I’m reading it from the British Medical Journal. It was a research facility out of New Zealand that showed that women who simply take calcium supplements are at a much higher risk of heart disease. Nothing is said about magnesium. People were just left up in the air. Some doctors are saying, “Yeah, don’t take calcium anymore.” Nobody’s talking about magnesium as being the balance point. So I think if anyone’s gonna air in taking something alone, take magnesium alone. I believe people should be on a high quality multivitamin and if you’re taking something by itself, if you wanna get extra calcium it should always be taken with magnesium just because of these—some of these studies showing these negative results of calcium by itself but if you were to take one out of the two by itself, make sure it’s magnesium by itself and if you’re gonna do extra calcium, make sure it’s at least in a compendium of magnesium at a 1:1 or a 2:1 ratio.
Evan Brand: Yup, so here was another study British Journal of Cancer. This is a new one, December 2015. It looked at 66,000 men and women, aged 50-76, and it—they were basically—they were in this vitamin and lifestyle, they called it a vital study first and then eventually they were kind of looking at the incidents of pancreatic cancer by magnesium intake categories. Long story short, the people that had, for example, every 100mg that they went up in magnesium—or no, they actually have it backwards here. So every 100mg less per day of magnesium, you add in 24% increase in the incidents of pancreatic cancer. So let me just—I’m gonna repeat that just to make sure it’s clear. For every 100mg per day of magnesium less that was consumed, your risk went up 24% every 100.
Dr. Justin Marchegiani: Wow.
Evan Brand: That’s a lot. 24%–
Dr. Justin Marchegiani: That is. That’s—that’s big. Yeah.
Evan Brand: So–
Dr. Justin Marchegiani: That is really big.
Evan Brand: So I think maybe I’m gonna supplement with some right after this podcast today.
Dr. Justin Marchegiani: Yeah, I’m gonna read one more study here. I think it’s important we have a little bit of study—we wanna be more in the clinical side but we wanna kinda back up what we’re talking about. But there was one study here looking at the effect of magnesium supplementation on primary insomnia in the elderly, and it was a—a double-blind placebo-controlled trial. That means the patients didn’t know what they were taking and the doctors administrated. The patients didn’t what they were taking. One group has the—the magnesium. The other group typically had a—a placebo that was innocuous. And what they found that supplementation of magnesium appears to improve subjective measures of insomnia, including sleep efficiency, sleep time, sleep onset and early morning awakening and likewise, insomnia objective measure such as concentration as well as looking at like serum renin, which looks at kidney function, as well as looking at melatonin levels and the serum cortisol in the elderly. All these things improved while taking basically the magnesium supplementation.
Evan Brand: Did it say what form they were taking there?
Dr. Justin Marchegiani: Let me see if I can extract that here. They just talk about it being magnesium. They did not go into any detail here. Let me see here. They talk about—no, they did not go into the exact kind of magnesium. Let me pull up the—the full article and I can break that down here. But any comments on that? I think the sleep part is so important because sleep affects your adrenals, your thyroid, it helps your immune system. There’s so many benefits that happen with sleep and we know that with poor sleep, we increase our chance of all-cause mortality and we increase blood sugar issues. We become more insulin-resistant the less quality of sleep we get.
Evan Brand: Yeah, so I wanna add a couple of other comments back about some research on the magnesium threonate. One was looking at when you can elevate the brain and magnesium levels so when you can cross that blood-barrier that you’re gonna change your fear conditioning—they call it fear extinction in the pre-frontal cortex and the amygdala, sort of the fear center of the brain, that when you get more magnesium in there, you’re gonna be able to shut down that Fight or Flight response. So if we’re talking about people that we’re treating with adrenal issues, a lot of times that could be sort of a PTSD-type scenario, so whether it was war or whether it was just significant stress that contributed to PTSD, we can use this as well to try to basically free up that lock that the brain is stuck in that’s keeping them in that chronic stress state. Now another piece of it here, too, was looking at enhancement of learning and memory by elevating brain magnesium. So if you’re looking for like cognition, you know, everybody’s interested in boosting their function, this form of magnesium is something that’s very simple and you don’t really have to go in to some of the heavy hitting nootropics that I’ve written about. You may not have to do that. That may be like phase 2 or phase 3. This might be phase 1 for you to really help with, you know, some of your mood issues and then the last one I wanted to mention was—it was just another study here—on the stress effects. So you got kinda of an anti-aging sleep, cognition, relaxation, memory recall, PTSD, anxiety, all of this stuff can be—can be helped here.
Dr. Justin Marchegiani: Got it. Excellent. Oh by the way, I was checking that study just to kinda give you a whole, kind of a full perspective is that they were only looking at, in that study, magnesium oxide.
Evan Brand: Wow. And that gave that–
Dr. Justin Marchegiani: Yeah.
Evan Brand: Good a results even.
Dr. Justin Marchegiani: Yeah, that gave—that a significant result. Now if you break it down though, there’s a couple of things that are looked at in there. I’m trying to get the exact definition here. So magnesium oxide’s the most dense form. We already talked about and basically only 4% of it is absorbed, right? That’s like the elemental magnesium portion of the magnesium oxide. So for instance, if we’re taking like a 500mg tablet, that’s about 12mg. Now in this study, interestingly enough, they did—let me pull it up again here. I got the full study right here. They did magnesium oxide which was very, very interesting, but about 125mg of that was magnesium, elemental magnesium.
Evan Brand: Ah, so you’re thinking that—that’s—that’s the winner. That’s why it happened.
Dr. Justin Marchegiani: Yeah, so they—but they gave—they administered magnesium oxide twice a day. Each tablet contained 414mg of magnesium oxide, as 250mg elemental magnesium. And we know that typical magnesium oxide is about 4%—4% elemental magnesium. So what that means to me is that they had some magnesium oxide that had extra elemental magnesium in it, so these peeps right here in this study were getting—if we do the Math here one more time—they were doing 2 capsules a day. They were getting about 830mg of magnesium oxide and they were getting about half of that was the elemental magnesium which is far better absorbed.
Evan Brand: Yup, so that takes us right to where—where you were talking about 4 or 500mg per day that you actually want to get. Not 4 to 500 on the label, 4 to 500 that’s gonna actually do something.
Dr. Justin Marchegiani: Exactly. Yup, big time. And that’s why we like the magnesium glytate—gly—magnesium glycinate and the magnesium malate because of the better absorption with it.
Evan Brand: That’s awesome.
Dr. Justin Marchegiani: So kinda looking at everything here, a couple of things I wanna mention. I already highlighted earlier, but there’s a couple of medications that can actually cause magnesium deficiency. Obviously any of your diuretics to help reduce blood pressure because they reduce minerals in general especially sodium because sodium holds on to water, right? Increased water means increased pressure, so diuretics will decrease magnesium. We also have—and again like these are like Lasix, these are things that we give for high blood pressure and then we also have things like medications such as antibiotics, like gentamycin and tobramycin which have an effect of creating magnesium deficiency. Things like prednisone or Deltasone, these are like corticosteroids, which again if you have excess inflammation, guess why you’d be taking those? Well, to help reduce the inflammation. Doesn’t fix the underlying cause. They also can create more blood sugar issues which we know causes further magnesium deficiency and we know they also can weaken the bones, right? So that means we can have an increased need for calcium and magnesium, and then we also note antacids, right? Antacids will cause our body to decrease HCl and less HCl means less ionization of the minerals especially magnesium. And we know insulin. Insulin as a drug can reduce magnesium absorption, but we also note we also stimulate insulin, Evan, eating what?
Evan Brand: Sugar.
Dr. Justin Marchegiani: Yeah, bingo! So like I mentioned before, the blood sugar part, right? We’re trying to go over core fundamental things here. Fundamental foundational issues is keeping blood sugar in check and then also having an unhealthy digestive tract, right? Any kind of inflammation in the gut, whether it’s an autoimmune condition, whether it’s just a regular gastritis or just a SIBO or a chronic infection, those can also drive nutrients malabsorption issues because again, our gut lining’s irritated. When we’re irritated, we’re less likely to digest and absorb and utilize and assimilate these nutrients.
Evan Brand: Alcohol’s another one, too, that we haven’t mentioned.
Dr. Justin Marchegiani: That’s sugar basically, right? So yeah.
Evan Brand: Yeah.
Dr. Justin Marchegiani: Yeah. Totally agree.
Evan Brand: Think of your alcoholics and some of the issues that they’ve developed, it makes sense that the magnesium deficiency is part of this.
Dr. Justin Marchegiani: Absolutely, so I think everyone here, one, they should be eating a nutrient dense anti-inflammatory whole food, low toxin diet. That’s number one. And number two is we should be on a high quality multivitamin, so you can click on the link to visit Evan’s site and/or mine. We have some really good high quality multivitamins that we use ourselves personally and with our patients. They are chelated to amino acids like glycinate or malate to help with maximum absorption, and then taking it supplementally if you’re under extra stress, right? Most people in this day and age are gonna reach for the glass of wine at night or reach for benzo, like the Xanax or any of those other family of medications. Just reach for a little bit of magnesium instead. That’s a much better, more of a constructive vehicle to help with relaxation.
Evan Brand: Absolutely. Imagine all of the bars just serving magnesium tonics instead of vodka or who knows what else. I think about that all the time about the thousands of people that are trying to relax and de-stress at the end of the work week, but they’re doing it in the most damaging and least effective method possible.
Dr. Justin Marchegiani: Totally. So we’ll put a lot of our references in the show notes, so make sure you subscribe so you can get the emails for that. Evan, do you wanna kinda wrap things up on your end and I’ll do the same after?
Evan Brand: Yeah, I would say just—this is another thing to have in your toolbox. It’s not to say that you need to put all your eggs in one basket–
Dr. Justin Marchegiani: Right.
Evan Brand: And magnesium is gonna be capable of changing your life, but definitely go pick up the book or—or rent it at your library, The Magnesium Miracle. That book was what really convinced me to really look in to this and–
Dr. Justin Marchegiani: Uh-hmm.
Evan Brand: To utilize this more. So I would say that’s just another resource for further research.
Dr. Justin Marchegiani: I like it, yeah. Number one, take a look at your diet, right? Make sure the foods are anti-inflammatory, nutrient dense and low toxin foods. Make sure they are glycemically appropriate, the right amount of carbohydrate for your specific levels and then number three, make sure your digestion’s working and make sure you don’t have a gut infection, and again—oh, I didn’t even touch upon it—objective testing. What do we like? Well, I like magnesium serum above 2 for your typical Lab Corp range, and I like a red blood cell magnesium 5 or above—5 or above. So magnesium serum is like what’s in the blood. Red blood cell magnesium is what’s actually inside. One’s intercellular, one’s extracellular. Extracellular means what’s outside of the cell, alright, what’s—what the blood cell is floating in, the serum, and then what’s inside the cell. So magnesium serum, 2 or above and then red blood cell magnesium 5 or above if you wanna be more objective regarding some lab testing to assess it. So again, if it’s your first time dealing with this, reach out to myself or Evan if you need more help or guidance in dealing with these issues.
Evan Brand: Sounds great.
Dr. Justin Marchegiani: Awesome, Evan. You have a great day!
Evan Brand: You take care.
Dr. Justin Marchegiani: Bye.
Evan Brand: Bye.