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Many people think they’re getting enough magnesium from their diet—they're not.
0:00 Introduction: How much magnesium do you need?
0:30 Magnesium RDAs
0:45 Magnesium benefits
1:19 Magnesium deficiency causes
1:32 Foods rich in magnesium
4:00 Magnesium supplements
4:08 Make sure you can always find unfiltered health information by signing up for my newsletter!
4:30 Learn more about magnesium!
Getting magnesium from your diet is not as easy as you might think. On top of that, many people aren’t sure what foods are rich in magnesium.
I’m going to cover just how much of certain foods you would need to consume to meet your daily magnesium requirement.
The recommended daily amount (RDA) of magnesium for men is about 420 mg. Women need about 320 mg of magnesium per day.
The amounts I will cover are focused on the magnesium requirements for men. It will be a little less for women.
Magnesium is so important to support a healthy body, but 40% of the population has a magnesium deficiency.
Health benefits of magnesium:
• It’s essential for generating energy
• It helps reduce cramps
• It helps decrease stress
• It helps lower cortisol
• It helps support sleep
• It reduces inflammation
• It supports healthy blood sugar levels
Vitamin D also won’t work well in the body if you don't have enough magnesium.
Consuming certain things can lead to magnesium deficiency. These things include:
• Sugar
• Refined carbohydrates
• Grains
• Certain medications
• Phytates
• Oxalates
Here are the foods high in magnesium and the amounts you would need to consume every day to get the magnesium you need:
Bananas — 11 cups
Almonds — 5 ounces
Spinach — 2 1/2 cups
Dark chocolate — 6 ounces
Avocados — 7 cups
Fish — 14.8 ounces
Beef — 4 pounds
Bok choy — 22 cups
Zucchini — 19 cups
Eggs — 67
Iceberg lettuce —57 cups
Romaine lettuce — 30 cups
Swiss chard or kale — 3 to 5 cups
The problems are that some foods above are high in oxalates, or consuming the amounts you would need is obviously unreasonable.
This is why many people choose to enhance their diet with magnesium supplements.
One thing you can also do is consume leafy greens with cheese. This will prevent the magnesium from being bound up.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Follow these tips to make sure you’re getting enough magnesium. I’ll see you in the next video.
35 responses to “Getting Magnesium from the Diet is NOT Easy”
I think🧐 Magnesium Bisglycinate is one of the best bioavailable Magnesium Forms👍.➡It’s attached to 2 glycine molecules. Attracts less water & has much higher absorption. Glycine also helps reduce pH in small intestine, supporting absorption & preventing Magnesium deficiency. Beneficial for improving Magnesium status, generally well-tolerated & unlikely to cause diarrhea. Involved in energy metabolism, muscle contraction, DNA synthesis, blood glucose regulation & reproduction🙂. 🚨⚠Dr Berg says to avoid these versions of magnesium: Magnesium sulfate,Magnesium carbonate,Magnesium oxide and Magnesium hydroxide….
I use Aussie trace electrolytes/trace minerals for my RO water. It’s from sea water so it’s probably all hydroxide form is it really not good? Seems to work well for me. Before using it I would get headaches drinking the RO water with nothing in it.
the ratio is bunch of chloride,
102mg magnesium
45mg potassium
40mg sodium
0.1mg calcium
70+ trace minerals it says, also says they are pure/ionic.
I use egg shells as calcium supplement I looked for good electrolyte concentrate but they are either ridiculously priced or lower quality.
Dark chocolate surprisingly has dangourous levels of Lead and Cadmium you don’t wanna eat a lot of that
pretty sure im not in the Deficient. I eat, plenty of pine nuts, cashew nuts, and what not. also eat peanuts, but they are not that high in magnesium
You didn’t mention magnesium citrate which is what Dr. Berg puts in his electrolyte powder. LMNT uses magnesium malate.
@Jean paul Tongeren magnesium is an electrolyte so they are burnt up during exersize all throughout the day so you can run out quick it’s always good to suppliment or out in In Your water with an electrolyte blend concentrate comes cheap. Idk what kind of water you drink mayeb it had enogh mag
Thank you Dr Berg for all this information.
Please, we need information (video) about ankylosing Spondylitis disease and how we can treat it.
I’ll add that to my video suggestion list.
Might not be a bad option for people to switch out that toxic hydrochlorothiazide for some Magnesium-Oxide after all.. Thanks, Dr. Berg! Happy Friday! 🙂
Sharing Dr Berg notes:
The recommended daily amount (RDA) of magnesium for men is about 420 mg. Women need about 320 mg of magnesium per day.
The amounts I will cover are focused on the magnesium requirements for men. It will be a little less for women.
Magnesium is so important to support a healthy body, but 40% of the population has a magnesium deficiency.
Health benefits of magnesium:
• It’s essential for generating energy
• It helps reduce cramps
• It helps decrease stress
• It helps lower cortisol
• It helps support sleep
• It reduces inflammation
• It supports healthy blood sugar levels
Vitamin D also won’t work well in the body if you don’t have enough magnesium.
Consuming certain things can lead to magnesium deficiency. These things include:
• Sugar
• Refined carbohydrates
• Grains
• Certain medications
• Phytates
• Oxalates
Here are the foods high in magnesium and the amounts you would need to consume every day to get the magnesium you need:
Bananas — 11 cups
Almonds — 5 ounces
Spinach — 2 1/2 cups
Dark chocolate — 6 ounces
Avocados — 7 cups
Fish — 14.8 ounces
Beef — 4 pounds
Bok choy — 22 cups
Zucchini — 19 cups
Eggs — 67
Iceberg lettuce —57 cups
Romaine lettuce — 30 cups
Swiss chard or kale — 3 to 5 cups
The problems are that some foods above are high in oxalates, or consuming the amounts you would need is obviously unreasonable.
This is why many people choose to enhance their diet with magnesium supplements.
One thing you can also do is consume leafy greens with cheese. This will prevent the magnesium from being bound up.
Thank you Dr Berg!
do eggs contain magnesium? that cant sound right lol
I wonder why God made it so difficult for us to consume the proper amount of Magnesium and put it in foods that have other properties that cause health problems. Is it possible we don’t have the complete picture here?
How did the human race survive so long requiring so much of certain foods just for magnesium, let alone everything else the body needs. These amounts required don’t make sense to me from a species survival perspective
I believe one theory is that our land has been over farmed and too many chemicals have been used, therefore depleting our fruits and veggies from their former nutrient values. That is a distinct possibility.
And what about sesame seeds? 100 g sesame seeds contain about 350 mg of magnesium. This means that only 120g of sesame is enough to cover daily requirement of magnesium.
tahini in that case should also be good I presume.
Hey, Dr. Berg! You’re a total game-changer!
I watched your video a while back about magnesium supplement advice and started taking it; I’ve been feeling like a million bucks! Even though I thought my diet was tip-top, you showed me the way. My sleep quality has soared, and my overall well-being is off the charts! Thanks for being such a rockstar and sharing your wisdom with the world!
So glad to hear that! My pleasure!
Informative and fascinating video, Dr Eric. I eat quite a bit of spinach, cheese and tomato every day for lunch (that’s when I break my fast), so I was relieved when you spoke about the advantages of combining spinach and cheese to help ones magnesium intake. Much preferable than consuming 67 eggs😉
Dr. Berg has single handedly restored my faith in what it truly means to be a “doctor”. If I am being honest, you are more of a healer. I truly believe you had a helping hand in my health / wellness journey. Thank you so much!
I appreciate your support! Glad to help!
Query for everybody: Being magnesium deficient would that cause muscles to heal slowly or you are kind of hurting most of the time? Being over 50 and almost always having sore muscles is what I am trying to resolve.
It does cause muscle aches at night. But they also mimic the b1 deficiency…
This video is the brass ring! I do a lot of these things, which include excluding chocolate (mostly because all caffeinated products are essentially laxatives) I’ve been doing this so far! Thank You! I have had more energy! I also consume micro greens! A lot of those!
Thank you, so much!
The man who designs ur thumbnail deserves a raise. He is good.
You have changed our lives! Started magnesium glycinate about 3 weeks ago, sleep better, anxiety nearly gone now too. 😊
Wonderful! Glad to help!
I’m so glad you mentioned oxalates! When I was trying to beef up my magnesium and potassium I ended up running into the problem of oxalates and ended up with oxalate overload… Which is just as bad as not having any potassium or magnesium or b1. Definitely a fine balance!
Thank you so much Doctor Berg.Great advice.❤
Most welcome! Glad you found it helpful.
Think you mentioned in a previous video, that the magnesium and other minerals are in the soil but are being blocked by glyphosate and the plants can’t utilise them, would love to hear more about that.
I supplemented my diet with magnesium citrate (up to 25% RDA) for a long time, and still had symptoms of magnesium deficiency. I switched to magnesium glycinate and the difference was night and day. Another source of magnesium is nutritional yeast (right, Dr. Berg?). The one I use (non-fortified) claims 45% RDA in 15 grams.
Sunflower seeds… 129 grams (4.5 oz) is 100% magnesium, 109% manganese, 59% zinc, 25% potassium
Pumpkins seeds… 160 grams (5.6 oz) is 100% magnesium, 35% manganese, 149% zinc, 44% potassium
Dr. Berg : How about absorbing Magnesium through the skin ? Swimming in the ocean or soaking in bathtub water with high Epson salt concentration ? Is that effective and recommended ?
🙏
Wow, this info is just what I needed, thank you .- Question, – how about bone soup ? And crushed eggshells ? none heated milk ? natural joghurt ? dandilion greens ?