Why You Can’t Get Enough Magnesium From Food


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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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.

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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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