Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Is This Why You’re Stressed or Not Sleeping?

May 29, 2024

06:47

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Learn how to reverse magnesium deficiency and the factors causing it. Discover the symptoms of deficiency including insomnia and anxiety. Find out the importance of magnesium in ATP production and how to increase magnesium intake through foods and supplements.

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Quick takeaways

Magnesium deficiency is widespread, difficult to diagnose, and requires a holistic approach for treatment.

Incorporating magnesium-rich foods and supplementation is crucial to combat deficiencies, with careful monitoring and potential long-term commitment needed for effective restoration.

Deep dives

Magnitude of Magnesium Deficiency

A prevalent issue highlighted in the podcast is the challenge of identifying and rectifying magnesium deficiencies. The speaker emphasizes the widespread nature of magnesium deficiency, with up to 88% of the general public potentially being low in magnesium. Notably, conventional testing methods like blood tests are inadequate in capturing accurate magnesium levels due to the majority of magnesium being stored within bones and tissues, with only 1% in the blood. The podcast underscores the importance of cross-referencing symptoms, dietary intake, and health conditions like inflammation or medication use to recognize potential magnesium deficiency indicators.

Exploring the Significance of Magnesium Deficiency and Symptoms

4min

The Significance of Magnesium in Diet and Supplementation for Stress and Sleep

3min

Today, I’m going to tell you how to reverse magnesium deficiency. It’s very difficult to test for magnesium deficiency. Around 60% of your magnesium is in your bones, 39% in your soft tissue, and only 1% in your blood. A blood test is not a reliable way to determine if you have low magnesium.

Magnesium deficiency can be caused by the following factors:

• Diet

• Gut inflammation

• Diabetes

• Insulin resistance

• Excessive sugar consumption

• Vitamin D without magnesium

• Medications (antibiotics, PPIs, antacids, diuretics)

Symptoms of magnesium deficiency can include:

• Tetany

• Tight muscles

• Insomnia (sleep problems)

• Anxiety

• Fatigue

• Nystagmus

• Migraines

• Kidney stones

You need magnesium to make ATP, the “energy currency” of the body. Magnesium deficiency can also lead to calcium buildup.

Here are some of the foods that have the most magnesium per 100 grams/3.5 ounces:

1. Sea kelp: 760 mg of magnesium

2. Almonds: 490 mg of magnesium

3. Nutritional yeast: 231 mg of magnesium

4. Pecans: 142 mg of magnesium

5. Leafy greens: 100 mg of magnesium

6. Dark chocolate: 165 mg of magnesium

7. Pumpkin seeds: 265 mg of magnesium

8. Meat and fish: 25 to 35 mg of magnesium

The RDA for magnesium is 300 to 420 mg, and the average person only consumes 215 mg. If you have magnesium deficiency, increase your intake of magnesium-rich foods and supplement with 800 mg of magnesium glycinate.

It can take up to a year to fix a chronic magnesium deficiency, but you might find that your low magnesium symptoms go away in a few weeks or months. After you’ve increased magnesium levels with supplements, you can maintain it with your diet.

Always ensure you consume at least 400 mg of magnesium daily.

Sun Tzu The Technology of War Book Link:

https://www.amazon.com/Sun-Tzu-Techno...

The Miraculous Cure for and Prevention of ALL Diseases Book Link:

https://www.amazon.com/Miraculous-Pre...

DATA:

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://pubmed.ncbi.nlm.nih.gov/7786694/

https://www.nature.com/articles/s4200...

https://www.mdpi.com/1422-0067/24/1/223

https://link.springer.com/article/10....

https://www.ahajournals.org/doi/full/...