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people are always asking me Thomas you’re talking about magnesium all the time why is it so important well let me break it down like this magnesium is critical for over 300 different enzymatic processes in the body okay we’re talking about protein synthesis we’re talking about digestion we’re talking about anxiety we’re talking about neurotransmission so many different things just about every single function in the body requires magnesium at some point but what I want to talk about in this video are the three ways that you can tell if your magnesium deficient and I can almost guarantee that by the time we get through the end of this video you’re going to end up possessing at least two of the three of these qualities simply because it’s that prevalent but first off why is magnesium deficiency such a big thing and really why are we magnesium deficient well the simple truth is that our soil is depleted in magnesium it just comes down to that so we’re over harvesting plants which means our soil is depleted which means us curly plants don’t end up having magnesium which means the animals that eat those plants don’t get the magnesium which by default means that us as humans that are eating a normal diet don’t end up getting magnesium so we’re forced to have to supplement it well there’s a couple other things too like fluoride and chlorine in our water that makes a big difference to that strips the magnesium in our bodies but there’s one other thing that a lot of us don’t realize you know I’m a huge proponent of a ketogenic diet not simply because I like meat or just because I like fats but because I know that too much insulin and too many carbohydrates can elicit a very negative response in the body and depleting your body of magnesium is one of them high levels of insulin in inhibiting tubular activity which therefore means that the magnesium that would normally be absorbed he is not reabsorbed back into the cell and it’s excreted so if you’re eating a lot of carbohydrates even if you’re an athlete and you think you need all those carbohydrates it can be depleting your magnesium stores the simple fact is that the Journal of the American College of nutrition has found that over 68% of Americans are deficient in magnesium and over 11% of that is over 50% deficient in magnesium meaning they have a huge huge deficiency so what are the three warning signs that your magnesium deficient the first one is gonna be cramps and muscle tightness and I’m not just talking about the constant muscle cramping that we get when you work out I’m talking about the tightness that occurs too like if you’ve worked out and you feel like you’re just not recovering like your hamstrings are staying crazy crazy tight well it could be a magnesium issue and it has to do with the fact that it affects your ion exchange when your magnesium levels are depleted you see magnesium binds with a membrane of a cell which means that if magnesium is not present other minerals can’t really do their job to make it really really simply put the same kind of reaction that would cause a cramp can actually cause all kinds of different contractions of the muscles making it so you don’t work out as well either so again simply put being deficient in magnesium also can make you deficient in other minerals and cause an excess of minerals that shouldn’t be there you’re basically throwing off the entire homeostasis of that ion exchange causing too much calcium too little magnesium potentially not enough sodium potentially too much sodium basically without magnesium there to regulate ion exchange goes completely haywire we do have to remember that minerals regulate our muscle contractions and if we forget that we forget about working out we forget about running we forget about all this stuff that requires muscle contraction so I want you to really think about it do you have trouble recovering from exercise do you get cramps often do you feel stiff well magnesium could be playing a huge role in that now let’s talk about the next one the next one is sleeplessness do you have trouble staying asleep okay studies have shown by and large that many Americans have trouble staying asleep a lot of Americans can fall asleep but they have trouble staying asleep well magnesium affects your parasympathetic nervous system when you do not activate your parasympathetic nervous system you’re never really able to relax it’s a simple way to put it but magnesium also works with something known as gaba which is known as gamma amino butyric acid I’ve talked about it in a lot of videos gaba is responsible for helping you relax okay it dictates a lot of other neurotransmitters a lot of other catecholamines and a lot of other hormones in your body that help you relax if you don’t have gaba or if you don’t have magnesium present your body has a hard time producing melatonin melatonin is what balances your circadian rhythm what allows you to get tired when it gets dark or what allows you to wake up when it gets light if you don’t have that melatonin or the absence of melatonin really it makes it hard to have that balance makes hard to stay asleep there was even a study that took a look at this one group of participants was given 500 milligrams of magnesium and one was not the group that was given 500 milligrams of magnesium experienced significantly better sleep patterns and higher levels of rainin than those that did not so it’s really plain and simple and that’s not the only study that’s proven this there have been a lot of longtail studies that have shown magnesium has a direct correlation with gamma-aminobutyric acid which again has a direct correlation with your sleep so if you’re two for two right now you may want to stop this video and just go grab a bottle of magnesium but let’s get on to the third one and that is anxiety and stress when it comes down to anxiety and stress it’s safe to say that Americans are already hardwired for it but what if I told you that a lack of magnesium could be playing a big role in that you see remember how I mentioned magnesium affects gaba well gaba also affects your stress levels it also affects how you react to stress in magnesium again plays a big role there so if you’re someone that’s chronically feeling stressed and like you can’t combat stress that might be the case but we also have to remember that magnesium regulates that faint cortisol I’m always talking about cortisol as it pertains to belly fat or as it pertains to that fight-or-flight response well remember magnesium is going to help balance that it’s going to help keep it in check and if you’re deficient in magnesium your cortisol levels can get totally out of whack now remember cortisol isn’t bad we just want to make sure that it’s remaining under control so there was even a study that looked pretty far in depth and how magnesium worked with cortisol there’s a 2012 study published in the Journal of neural pharmacology and what this study looked at was mice that were magnesium deficient well lo and behold these mice that were magnesium deficient also had high levels of anxiety well high levels named anxiety also ended up showing that they had high levels of cortisol what the study found was that a deficiency ended up activating the periventricular hypothalamic nucleus basically that’s the part of your brain that activates stress there’s a couple of different components of your brain that activates stress but this truly ends up being the epicenter that further communicates with the pituitary communicates with the hypothalamus and the hippocampus to ultimately trigger stress or allow you to be relaxed so there you have it there’s three simple ways that you can start telling if your magnesium deficient now the only true way to truly truly know if your magnesium deficient at the cellular level is to get a test on your RBC magnesium that’s going to be your red blood cell count of magnesium how much magnesium is actually being taken up by the cell being utilized properly but if you just want to start getting on the right regimen and start taking back control of your stress and recovery you’re probably safe to start taking magnesium at least if you experienced with one of these three issues so as always keep it locked in here on my channel and make sure that you comment if you have any further questions regarding the world of magnesium I will see you in the next video
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3 Signs that You’re Magnesium Deficient
Causes of Deficiency
Depleted soil conditions mean that plants (and meat from animals that feed on these plants) are lower in magnesium.
Use of chemicals like fluoride and chlorine in the water supply make magnesium less available in water since these chemicals can bind to magnesium
Both a high sugar intake and elevated insulin levels (which can result from a high intake of refined carbs, including sugar) have been shown to increase the excretion of magnesium by the kidneys, by inhibiting tubular reabsorption (the same process that leads to calcium excretion) and by guzzling through the body’s magnesium reserves during sugar metabolism
*Tubular reabsorption is the process by which solutes and water are removed from the tubular fluid and transported into the blood*
Partly why people with diabetes or chronically high insulin tend to have higher magnesium requirements and more rapid magnesium depletion
3 Signs of Magnesium Deficiency – Cramps/Tight Muscles, Anxiety/Stress, Sleeplessness
Magnesium directly interacts with your muscle tissue through a process called ion transportation.
When magnesium contacts your cell membranes, it bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium. These ions help regulate muscle contractions and might ease muscle tension
Too much calcium: Calcium and magnesium have a partnership in the body – calcium causes muscles to contract and magnesium causes them to relax.
If there is too much calcium in your body, which is common in the typical American diet, there won’t be enough magnesium to balance out the calcium so your muscles won’t be able to properly relax (3)
In order to fall asleep your body and brain need to relax
Magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed
Magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain and regulates melatonin, which guides sleep-wake cycles in your body
It also binds to gamma-aminobutyric acid (GABA) receptors and activates them. GABA is the neurotransmitter responsible for quieting down nerve activity
A lack of magnesium can result in low GABA levels, and when GABA is low, your brain gets stuck in the “on” position and it becomes impossible to relax (4)
Magnesium also plays a part in helping you achieve deep and restful sleep as well (6)
Increasing GABA not only promotes sleep, but also reduces anxiety and stress
Low GABA is associated with numerous stress-related disorders including generalized anxiety disorder, panic attacks, and irritable bowel syndrome
And, as mentioned, magnesium is important for binding and activating GABA receptors. Without adequate magnesium, we are unable to effectively activate GABA receptors and utilize GABA effectively
Magnesium regulates cortisol
A 2012 report, published in the Journal of Neuropharmacology,
Magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety
Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain (7)
1) Magnesium — Health Professional Fact Sheet. (n.d.). Retrieved from
2) Dietary magnesium and C-reactive protein levels. – PubMed – NCBI. (n.d.). Retrieved from
3) Magnesium as Muscle Relaxer | LIVESTRONG.COM. (n.d.). Retrieved from
4) 8 Ways Magnesium Relieves Anxiety and Stress | Be Brain Fit. (n.d.). Retrieved from
5) How Magnesium Can Help You Sleep. (n.d.). Retrieved from
6) The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. – PubMed – NCBI. (n.d.). Retrieved from
7) Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. (n.d.). Retrieved from /