- This is Tom Biernacki and today I'm going over
the big magnesium secret. These blew my mind when I learned this. 66% of people are magnesium deficient. It helps in over 300 enzymes and I'm talking a big measurable, meaningful changes in your life and these are groundbreaking studies that absolutely blew my mind. I'm gonna tell you about
the three big secrets, how to take it, how to
diagnose your deficiency, and we're starting right now. (upbeat music) A little bit of background on magnesium. On average, 60% or more of
people don't get adequate amounts of magnesium in your diet. Magnesium is an element
on the periodic table. It's a mineral, it's not a vitamin. The role of magnesium is
that it serves as a co-factor for over 300 biochemical
reactions within the body. Magnesium has importance
in protein synthesis, nerve function, bone growth,
blood pressure regulation, diabetes and glucose regulation, and the single biggest one is
your arteries and your heart and that's gonna be one of the big secrets and what happens
specifically in hard data. When we eat magnesium, 30 to 40% of that magnesium
is not absorbed in our gut, so it's lost and 80% of magnesium is estimated to be lost
in processed diets. We're eating a lot of processed sugar, a lot of processed meats, everything's designed to last
long and store on the shelves. The magnesium's gone from that and what's even worse is
historically as we developed through biblical times and
through evolutionary times, however you wanna look at it, we drank water that was not desalinated. Essentially now the salts
are taken out of our water, whereas before in the
river water, our streams, there used to be a ton
of magnesium in there so we would get overwhelmed with magnesium as we drink that water. It's gone in our food,
it's gone in our water, no wonder we're very deficient. Why is this so mind blowing? Tests suck for magnesium. As I'm reading a lot of these papers, when people get their
blood test at the hospital, that just measures your blood magnesium. That has nothing to do with
how much is in your bone, how much is in your cells, how
much is in your mitochondria, that's really where the
deficiency can develop. The thought is that due to
water, farming techniques, and our food being processed, as much as 80 to 90% of
the magnesium sources that we used to get as humans have disappeared over
the last a hundred years and you notice a lot of new
diseases have started showing up during that time. Is that a coincidence? I'll touch on that in the
big secrets with evidence. With magnesium, there's a
lot of unique body mechanisms of absorptions, compartment handling that are different than other nutrients. The average adult should
have about 22 to 26 grams or more of magnesium. Approximately 60% of that
should be stored in your bone, 39% is within the cell, and
only 1% is in our bloodstream. This is the crazy part. We're measuring normal values
of just 1% of the magnesium. Nothing's measuring how
much is in the bone, nothing's measuring how
much is in the cells, and this is 99% of the
magnesium deficiency that could be occurring. That's why a blood test
is not really useful. Don't worry, that's not
the big secret either and I have another great
video about magnesium and how it can help with your
sleep and your chronic pain 'cause when I have surgery
patients in chronic pain, sometimes getting them on magnesium, patients report that they're
feeling a lot better. There's something called the synapse. When two nerves touch, they release a bubble of a
chemical messenger at one end and it goes to a receptor on the other end activating that nerve to
send a signal somewhere else. Nerves that regular pain release
something called glutamate and it goes and attaches
to an NDMA receptor, which transmits pain. When NDMA is activated, calcium comes into that cell and that nerve to create a signal. In chronic pain, basically
there's constant pain, it's an overactive pathway. Now there's things to break
up that pathway like ketamine, but ketamine is potentially
a dangerous drug with some severe side effects, so that might not be the best option, but there's something called an antagonist and magnesium is that antagonist. It can block those NDMA receptors, essentially helping
with that pain feedback. So that's the theory,
it's pretty complicated, but that's kind of the
rough thought thus far. So magnesium is an antagonist, so it blocks the NDMA receptors and it's also works on pain in other ways. There's some studies that show
that it can help with sleep. So specifically there was a
study with nine clinical trials. Three were for neuropathy,
three were for migraine, two were for chronic
regional pain syndrome, and one was for migraine. Neuropathy, migraines, chronic
regional pain syndrome, back pain with neuropathy, basically magnesium was shown
to stop this pain cascade and improve symptoms. There was also a study that
showed that low magnesium's associated with poor sleep
and another study showed that improving that magnesium
deficit can help sleep and we already know that poor sleep is associated with pain perception. There was also a six week study that showed magnesium
supplementation in those deficient did help with people's moods. There is also a 12 week
study with 600 milligrams of magnesium in those deficient
that helped with migraines and there was a series of 25 studies that basically looked back at magnesium and it did help with sugar absorption and insulin sensitivity. So these on the surface sound amazing, but there's some concerns that these studies aren't overwhelming. Magnesium is very important,
very hard to measure. Don't worry, there's a trick and I'm gonna go over
that where it's cheap. I'm not selling a big expensive product. It should get you to good
levels fairly quickly. Dosage should be about 400 plus
milligrams per day for men, about 300 milligrams per a woman. I don't really get into the kids' doses. Always check with your doctor for that. I'm always a big fan of
skipping supplements if you can, so food can help. So a cup of almonds, 78 milligrams, so in order to get your daily dose, you would have to eat
five cups of almonds. That's a lot and that's
kind of the highest food. You'd have to eat five
handfuls of spinach. You'd have to eat five cups of beans, maybe 10 cups of beans
now that I look at it. So basically all these foods, you'd have to eat 'em in very high amount and as an example, small bar of chocolate would have 91 milligrams of magnesium. You'd have to eat basically
four bars of chocolate to get your magnesium. So that's to give you the scale. Sometimes it could be hard
and that's why 50% of people are magnesium deficient and the tough part is 30
to 40% of that magnesium's not even absorbed through your gut, so you'd probably have to
double all those numbers or add an extra 33%. Here's a video on supplements
you should not be taking for your magnesium. So as a summary, 66% of
people don't get enough. We don't absorb 30 to 40% of
it and 80% is lost in our diet. The rest is found in chlorophyll, which is every plant product. These are common options that
are meant to be laxative. So magnesium oxides, very common. It's meant to loosen your stool,
not to give you magnesium. Same with hydroxide,
that's milk of magnesia. Just to loosen the stool. Magnesium carbonate,
so these are antacids. You don't actually absorb these and magnesium sulfate, same
thing, it's a laxative. You're not meant to absorb
these, so don't take these. They're not beneficial in
terms of acquiring magnesium. Here's a video on my favorite
magnesium supplement. So I link all these charts down below in case this is going too quick for you and then we went over the bad ones. Now here's the good magnesium supplements. Magnesium citrate is really cheap. It's my favorite. Basically I don't get the
pill one, I get the powder. The powder is cheap. It's like 15 bucks, it's
gonna last you for years. The downsides are it
does loosen your stool. For a lot of people, that's
actually a good thing. Another good one's magnesium glycenate. This is good absorption. No loose stool if that's
a problem for you. Another good one is magnesium threonate. It's said to have good brain
and cognitive function. That's what everybody says, but I can't really find any major studies that correlate this. Same with magnesium orotate. Good for athletes, more energy. What does that mean? There's no real studies that I can find. I think it's just like random claims supplement manufacturers make. Magnesium taurate, same thing. Good for diabetics is
what they say, but again, is there proof? Who knows? Magnesium malate, same thing. No real proof that these
do anything different, so go with the magnesium
citrate and make it easy. The good news is with
overdosing, yes it's dangerous, but the Office of
Dietary Supplements notes "Too much magnesium for food
does not pose a real risk" and they have a little darn next to that 'cause everything can be a risk and that's the medical disclaimer. As long as your kidneys are not shut down and as long as you don't
have a bowel obstruction, you will get diarrhea and
get rid of excess magnesium if you overdose and your
kidneys will pump it out. If for some reason you severely overdose, you'll get a little bit of diarrhea, you'll get some stomach
cramping, and you'll pee it out. You're not gonna have
a heart attack and die, in all but the most insane of cases. There are some risk factors
and there are cases. When you go on pubmed.com, there's cases of people overdosing. The ones that I could find, almost all of them are people
trying to get the wrong dose by IV directly into the bloodstream or people who fell asleep
in a magnesium salt bath and too much absorbed through their skin. That's the only ways I've really seen people have these issues or if they had kidney failure. Realistically, in all but
the most extreme of cases, taking magnesium for the normal person should be completely safe because there's a million
people watching this with crazy situations, that's why I always put
the medical disclaimer. I read a great book, it's
called "The Magnesium Secret," but it's by Carolyn Dean
MD and she basically said the only time you have to worry is if you have severe kidney disease, like kidney failure specifically
if you're, on dialysis, you have an extremely slow heart rate, so if you have severe heart problems, if you have myasthenia gravis, which has to do with muscle
problems and magnesium, and with bowel obstructions. So only those four things, if you don't have those four things, odds are you're pretty good. There's a very few reports. The biggest side effect is
diarrhea for the average person that you have to worry about with the upside it's
gonna help your heart, it's gonna help your muscles,
it's gonna help your diabetes, it's gonna help your blood sugar. There's reports of it helping dementia. So all these things are amazing for what's essentially
a dirt cheap medication that's completely safe. This is what blew my mind. Here's the big secret number one, don't worry, there's three big secrets. When we moved into a civilized society over the hundreds of previous years, basically we have desalinated water. All the salts are taken out of our water as much as they can,
but magnesium's removed. They did a great study in Israel. What happened was certain
cities still had groundwater and certain cities had desalinated water where the salt is removed,
so magnesium's removed. The people that were still on groundwater had significantly less heart problems. In this study, it was like
a year longer of life. The more you decrease the magnesium, the more heart problems,
so Afib, heart attacks, chronic heart problems,
they shot up like a rocket. You still want magnesium
for those other things. Then they did a study in
Denmark from 2005 to 2016 that areas that used groundwater
which had magnesium in it and then they looked at areas
which did not use groundwater, so the magnesium was
removed and our tap water and it was the same thing,
much less acute heart attacks and they looked at 4 million people. They lived longer and
these are dramatic results. I can't believe that this
was not promoted more. You know why? Same kind of story in my videos. Nobody's making money selling magnesium 'cause it's dirt cheap. It's not an expensive medication
that someone can patent and following up on cheap
cures, for COVID-19, low magnesium levels
significantly correlated with infections and infection severity. In this hospital study, it showed that people
who had low magnesium had longer hospital stays, higher death rates, and
more complications overall, so make sure to get your magnesium, it's dirt cheap and it's easy, it's safe. And then there was another study that basically magnesium
lowers your levels of atrial fibrillation. That's a study from 2002 to 2015. There's a proposed study, too. This is a hypothesis. If we added magnesium to our tap water, which is still debatable cost-wise and exactly how it would be done, this article estimates that
4.5 million people per year would have less heart
attacks and less strokes based on the numbers from
these previous studies. That's insane. If you could save 5 million people a year doing something dirt cheap
that hardly costs anything and is completely safe,
why would you not do it? I'm doin'it. I take magnesium every morning and that's not even counting
the benefits of chronic pain, sleeping better, nerve function,
diabetes, all that stuff. Even if it doesn't help with
that, it's already worth it and big secret number two is historically we used to
drink it out of our water. Humans were designed to handle magnesium. You can drink it as much as you like. You don't really need to rely on food. Get it in your water. That's what I do with
big secret number two, I buy magnesium citrate. I bought something like a five
pound bag for like 15 bucks, something crazy, I don't remember the exact price and I bought it a long time
ago. It's lasted me years. With inflation, it's probably up, so don't yell at me at the comments or feel free 'cause I love the comment. When I drink my water in the morning, I take a half gram spoon, so
500, I just put in my water. You're drinking your coffee anyway, which helps you go to the bathroom. The magnesium can help with that too. I've had great results. That's all I do. I put some vitamin C
in that water as well. Secret number two, just buy a
big bag of magnesium citrate. I put some links down below. Don't buy the fancy expensive stuff. Hopefully it starts
helping you right away. My wife helped me make a video because she's a dietician about a simple, easy morning drink that
incorporates magnesium. It's dirt cheap, it's easy, and you can start doing it immediately to start improving your health. That's linked below. Big, big secret number three, I mentioned 60% of the
magnesium is in your bone and the remaining except
for 1% is inside your cells, so it's not possible to
measure it with the blood test, but that's what modern medicine relies on. So 1% of our magnesium
is actually in our blood and that's what you measure. Studies show this is
not an accurate level. You could be very deficient
in the rest of your body, so 99% of your body
could be very deficient, but because your blood's normal, you're given the thumbs
up as not being deficient. That's why it's hard to know
for sure who's deficient. That's why I look at these water studies because people getting more magnesium, it builds up more in your bone, builds up more in the cells, it works with those 300 coenzymes. No great tests. I looked at studies, blood
tests, the urine tests, the oral tests, they're not standardized, they're not really reliable and there's a great deal of confusion. That's why I just take
magnesium every day. Makes a big difference for me and if that help for bone
strength for all of this stuff, take care of yourselves because this is something
that's dirt cheap. The pharma companies will
never tell you about this 'cause no one's making any money, but the studies are
unbelievable and it's very safe, so take care of yourselves
and also learn about vitamin D and vitamin K2. Very beneficial.
