This Is WHY You Are Really Deficient in Magnesium

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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.

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45 Comments

  1. @_Keto_Diet on October 27, 2023 at 10:04 am

    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….

    • @stringbender3 on October 27, 2023 at 10:24 am

      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.

    • @stringbender3 on October 27, 2023 at 10:31 am

      Dark chocolate surprisingly has dangourous levels of Lead and Cadmium you don’t wanna eat a lot of that

    • @jeanpaultongeren125 on October 27, 2023 at 4:11 pm

      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

    • @yakncast7530 on October 27, 2023 at 4:36 pm

      You didn’t mention magnesium citrate which is what Dr. Berg puts in his electrolyte powder. LMNT uses magnesium malate.

    • @stringbender3 on October 27, 2023 at 4:42 pm

      @@jeanpaultongeren125 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

  2. @fatih15bou on October 27, 2023 at 10:10 am

    Thank you Dr Berg for all this information.
    Please, we need information (video) about ankylosing Spondylitis disease and how we can treat it.

    • @Drberg on October 27, 2023 at 2:32 pm

      I’ll add that to my video suggestion list.

  3. @C.N.1 on October 27, 2023 at 10:24 am

    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! 🙂

  4. @danielwood6578 on October 27, 2023 at 10:43 am

    Good video thanks! Can you please also include standard units in your videos (cups and pounds, oz are only understood by countries using the imperial system and not the metric system) Thanks!

    • @yakncast7530 on October 27, 2023 at 4:41 pm

      Or. You can do what I do. Use a conversion table.

  5. @fidelcatsro6948 on October 27, 2023 at 10:50 am

    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!

    • @jeanpaultongeren125 on October 27, 2023 at 4:11 pm

      do eggs contain magnesium? that cant sound right lol

    • @WilliamFluery on October 27, 2023 at 4:24 pm

      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?

    • @Happiness-lp9fw on October 27, 2023 at 8:18 pm

      @@WilliamFlueryyou’re assuming anything said, written and interpreted is true. Take it all with a grain of salt. ”oh it’s hard to get this nutrient because we said so, but what a coincidence there are some pills for it”. Just relax.

    • @WilliamFluery on October 27, 2023 at 8:31 pm

      @@Happiness-lp9fw To the omniscient (all knowing) “Happiness”… Inquisitive – given to inquiry, research, or asking questions; eager for knowledge; intellectually curious. an inquisitive mind.

    • @classicgameplay10 on October 27, 2023 at 10:51 pm

      Just eat whole rice, oatmeal, dark chocolat, soy and your magnesium will be great like mine. And with the plus that all of that is very tasty if prepared properly.

  6. @liverpoolpictorial on October 27, 2023 at 11:20 am

    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😉

  7. @mekman4 on October 27, 2023 at 11:32 am

    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!

  8. @DallasFFL on October 27, 2023 at 11:57 am

    You have changed our lives! Started magnesium glycinate about 3 weeks ago, sleep better, anxiety nearly gone now too. 😊

    • @Drberg on October 27, 2023 at 1:49 pm

      Wonderful! Glad to help!

  9. @flamingpieherman9822 on October 27, 2023 at 12:58 pm

    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!

    • @Demi6464 on November 1, 2023 at 5:00 am

      It’s not as hard as Dr. Berg says or thinks it is. First of all majority of all foods have magnesium in them, some more than others. Yes, i agree with the fact that because farmers all around the world are not obeying the TORAH of YAHUAH and not letting their lands rest therefore the earth and it’s lands does not yeild up all of her vital nutrients to us. Plus the world is getting old and the older something is the less strength it produces to it’s offspring. Same reason why it’s important for women to give birth in their youth because the young woman is strong enough to deliver a strong healthy baby whereas a older woman has complications delivering a baby and that baby not being as strong and healthy. The same goes for the earth. Again Plus Farmers are not obeying the laws of YAHUAH because they do not know YAHUAH, majority of the earth doesn’t. If they did no one on Earth would be dying from deficiencies or death by anything wicked.

      Now! With all of that said, can you get your magnesium all in one shot simply by just eating food? Why yes you can.

      Take into account what I’m going to show and give you here.

      Seeds and nuts have the highest form of Magnesium, the best one being Almonds because they have high magnesium and a great amount of potassium as well. But all nuts and seeds give you the most magnesium out of all foods, beans, legumes come in 2 place. And the research already gives us the numbers for how much you need in a day and how much is in the food.

      Magnesium count
      Note! Legumes or beans or nothing else is included here, only nuts and seeds and not even all of them(nuts) are present here.
      This is just a basic sheet. Go nuts and create your own. Nuts are expensive though but you still can get them if you search for decent prices.

      Almonds 80mg per 30g
      Peanuts 47.6mg 28.4g
      Sunflower seeds 91mg 28g,
      50g is 162g
      Pumpkin seeds 73.4mg
      Pecans 34.4mg 28g
      Pistachios 34.3mg 28.4g

      Chia seeds 93.8mg 28g
      46.9mg is 14g, 23.45mg is 7g, 11.72mg is 3.5g.

      Everything is pretty much weighed out in 28g(1 ounce) increments. But i just round off to 30g but still keep the 28g percentage in my head, therefore at 30g i get a little bit more magnesium by grams.

      Now!
      If you eat 50g of sunflower seeds twice a day you’ll get 324g of magnesium right there, if you put in with that 30g of almonds you have 404g of magnesium right there. Plus anything else you ate has magnesium in it already, again. Legumes have a lot of magnesium in them per 1 cup(8 ounces).

      You can eat your veggies to because they have magnesium in them as well. You don’t have to go over your Daily recommended every day. You don’t even have to reach your daily recommended every day also. But you need to be somewhat close. Women you can get 250-280g a day and still be ok and the next day you can hit your Daily recommended if you want to.

      Men, you can get 300g- 350g one day and the next day you can get your 420g if you want to. Point is is this. I don’t do supplements because these are man-made and cause cause you to get hurt or even die. If you have a problem with a deficiency why would you make the problem worse by giving your body synthetic products and risk having crazy side effects. Not me! Everything i do i eat natural. I do not touch any pills. I don’t eat sugar, refined carbs, seed oil(so-called vegetable oils). I only eat 100% olive oil and grass fed butter.

      Do your research and you’ll find what you need. Stop being ignorant. Search out YAHUAH’s Torah and he’ll guide you.

      Again, it’s not hard getting all of your nutrients especially magnesium. For me it’s soo easy because i know what foods i can get them from and which one has the most and i measure it out daily and eat them with salads, kefir, greek yogurt or just by themselves. Also Soak your almonds over night before eating them.

      Note!!! And come out of Babylon before it’s too late.

    • @flamingpieherman9822 on November 1, 2023 at 11:04 am

      @@Demi6464 first off, I’m not ignorant. Secondly, I did my oxalate study and I now take not sunflower seeds because they don’t have enough nutrition. I take pumpkin seeds instead. I did get rid of a lot of oxlits in my diet because even though they may be healthy for other people, oxalate foods are made for the local. They are originally meant for. Eating them 24/7 365 days a year. It’s not good for anyone.

      Secondly, the earth even though man depletes, it will stand forever. The prophet say so in the scriptures. God himself says so.
      “From now on, the earth will never cease to have seed-sowing and harvest, cold and heat, summer and winter, and day and night.”

      Do not cut our God’s hand short. He promises to restore Earth.

    • @Demi6464 on November 1, 2023 at 12:06 pm

      @@flamingpieherman9822

      You saying you’re not ignorant is you being a proud individual. Humble yourself and seek out YAHUAH’s Torah. All mankind on this earth are defiled and are unclean. None of us are clean, and majority of us are acting in wickedness. Especially those who are in America. Again, i gave a roadmap to how people can get their magnesium in daily. The one who fasts(Dry fast, not water fast) will be the one who overcomes oxalates. Knowing the knowledge of YAHUAH and his Torah will give you understanding of many many thing’s. Humble yourself.

  10. @thixuanlevu9694 on October 27, 2023 at 1:16 pm

    Thank you so much Doctor Berg.Great advice.❤

    • @Drberg on October 27, 2023 at 1:34 pm

      Most welcome! Glad you found it helpful.

  11. @andrewchristie2713 on October 27, 2023 at 4:16 pm

    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.

  12. @poni.77 on October 27, 2023 at 5:01 pm

    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.

    • @natalyo.4278 on November 8, 2023 at 8:59 pm

      I recommend magnesium oil (which is essentially a solution)..you apply it over the skin and uptake a really concentrated dose at once.

  13. @Ozilfan11 on October 27, 2023 at 6:49 pm

    I’ll never understand why YouTube decided to Censor you Doc. We appreciate your work

    • @frankbagbey8372 on October 27, 2023 at 11:14 pm

      Youtube is cutting their own throats! Question is, is someone paying them?

    • @n0426 on October 28, 2023 at 6:57 am

      ENVY.

    • @ashdgee on October 28, 2023 at 3:00 pm

      @@frankbagbey8372probably big pharma and big food industry paying these suckers

    • @corkyduke5898 on October 31, 2023 at 11:29 am

      Very simple. If ppl start getting wiser about their health choices, the less they’ll need to visit Dr’s or take meds….which means less profits for the industry

  14. @AirFuzz on November 1, 2023 at 9:15 am

    Dr. Berg, please, in your next videos try to include metric system too. The rest of the World use it more than those who use Imperial’s. Appreciate it and keep up the fine work.

  15. @hiphopaneer on November 1, 2023 at 7:00 pm

    Love those types of videos where you explain how much of certain foods you need to get certain nutrients 💯💯

  16. @scottleggejr on November 3, 2023 at 7:31 pm

    I did keto wrong and thought I was literally dying but it was high oxalates. Thanks for pointing this out to everyone. You don’t want what I am going through!

  17. @spikemilligan7680 on November 12, 2023 at 5:12 pm

    @Dr Berg, I think a lot of your videos are informative and good to use as a lifestyle guide but one has to wonder how there were ever any healthy people in the past ages because no way did they get to eat such a varied diet with the aid of supplements?

    • @consideritalldunn on December 3, 2023 at 12:38 pm

      I believe he is using examples.

  18. @MarieWilliams07369 on November 18, 2023 at 4:46 pm

    Great informative video. I always have my leafy greens and omelette with cheese. And that’s why I’m also taking Magnesium supplements. Thank you, Dr Berg 🙏🏻

  19. @Lambsear565 on December 3, 2023 at 12:29 pm

    When I started to get my body ready for pregnancy/ ttc first thing my wise womens health practitioner recommended was CALM magnesium supplement. I’ve also taken this with all 3 pregnancies and it works great to keep me regular and relaxed/ better sleep.

    • @lancer717 on December 3, 2023 at 8:21 pm

      Doesn’t calm have magnesium carbonate which isn’t the best form especially if someone has low stomach acid ?

  20. @f3rkiX on December 4, 2023 at 12:19 pm

    Hello doctor Berg, I have one question. I tried to supplement Magnesium multiple times, but I always felt bad after taking magnesium, sleepy, tired.. Do you have any idea why it could be? Can there be some interference with drinking coffee (I drink like 3 cups a day)? Or maybe I need to find another form of magnesium more suitable for me?

    • @f3rkiX on December 4, 2023 at 12:20 pm

      Or just simply better timing and I should take Magnesium before going to bed?

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