Diet didn't help with restless leg syndrome, but taking magnesium glycinate before bed does.

I never addressed my mom joke: is chocolate a good source of magnesium? At 16% of RDI per serving, chocolate is a solid source of magnesium since you generally need to eat a bunch of different foods to get to 100% anyway. It also is a good source of antioxidants if dark. However, I don't view it as super health promoting if paired with high refined sugar/saturated fat which is probably what my mom was really craving lol. For those who want a quick answer instead of watching the vid, here is the best form of magnesium: micthevegan.com/best-source-of-magnesium/

Mic, thank you so much for everything you do. I am now starting this next month my major in public health so I can be something like you. You are amazing and I’m so glad, I think you were the first one to open my eyes to WFPB. From literally carnivore at one point to finally WFPB, you have completely changed my life for the better in every aspect, and I hope to spread the good word and help as many as I can ❤

That's so weird. I was just listening to info about vitamin D & K2, & thought, "Mic asked if we'd like a video on magnesium, I wonder if he'll make one" And, like a magical, telepathic gopher, here you are!

As a healthy-eating vegan, magnesium glycinate helped my sleep a lot without side effects

Great video mic, love your work

Great deep dive, thanks Mic!

So glad you did this! Thank you! ❤

Hey Mic, I took a class from Dr. B that included a talk about constipation and he recommended magnesium. I take the oxide form and continue to do so for a couple of years. It helped immensely and also does put me to sleep quickly. So, I take it right before I go to bed. Thanks for your hard work!

amazing work Mic thank you

This was very interesting to me, as someone who occasionally takes Mag Calm for deeper sleep. Liked the little moments of humor here, and the return of Mic's Mom, Linda from Bob's Bugers. LOL! Happy New Year and thanks for posting : )

Magnesium, B1, and a low dose melatonin helps me relax and fall asleep. As well it seems to prevent the leg cramp that has woke me in the night.

I take magnesium citrate as I had chest pain and it 200% worked - great video

Good info. Thank you.

Interesting topic and right on point

Looking super healthy like usual, keep up the good work.

Good Info, thanks 😊

your hair looks awesome😊

Most people aren't getting enough magnesium due to poor diets and soil depletion

Before watching comment: one 400mg pill (three different forms of magnesium) each day at around 7pm makes me have between 0-3 migraines a month where not taking it makes me have a 3 day long migraine every few days.. I went from "let me die please I can't live like this anymore" to "wow life can be enjoyable!". I went to doctors and all I was prescribed were painkillers, water, more fruit/veg (I eat a healthy balanced diet already with occasional junk), sports and meditation(?). So yeahhh. I love magnesium!

When a symptom list starts with "loss of appetite", I know I'm good.

Thanks

I actually do eat dark chocolate during the week leading up to my period for the magnesium and iron. I also find that it helps with PMS cravings. I eat an ounce each day.

Thanks!

I've had debilitating migraines since childhood into my 30s. I don't get headaches at all anymore since going vegan seven years ago and the only time I do get headaches is when I'm actually getting sick from a virus.

Honestly helps me by a lot.

How about magnesium taurate? Seems like there may be some benefits to boosting taurine intake and absorption is supposed to be good.

interesting to see you talk about supplements mic, personally I think I've gotten benefit from magnesium sups pulled from sea water and bonded with threonate. what do you think of the suggestion that k2 mk4 (menatetranone) plays a vital role in testosterone ? do you know of any non supplemental plant based sources ? thanks !

Just wanted to mention that taking magnesium (Acti-Mag Plus from Energetica) one week before plus exactly when my period starts reduces the pain of my bowel endometriosis significantly. It's such a life saver. On top of that, I do eat a whole food plant based diet (roughly 95% adherence), which has made the biggest difference in pain. I feel so lucky to have found so many resources about nutrition. They make it clear to me that I have so much power by choosing what it is that I put inside my body. I used to feel victimised when getting diagnosed, but since going on a plant based diet and learning about what all different nutrients do inside our body, I feel incredibly powerful. Thank you for contributing to this!

Can you please do a video on vegan diet and scar tissue formation. I came across some studies saying vegans have worse wound healing and more scar tissue. I've been vegan for almost 5 years and I've notices getting a scar from even the tiniest cuts lately. Is there a specific reason this is happening? Eg a deficiency that we can supplement to prevent this or perhaps a confounder? I hope you find it interesting and address this 😊

Since I'm taking a magnesium supplement on a daily basis I'm part of the blessed "almost no period pain" group (despite having very heavy ones) but I do get a little bit of pain when I'm eating a lot of junk food...

Thanks for your great research. IIRC, recent podcast about the Mind diet and How Not to Age mentioned combinations of fat with magnesium, copper and iron are linked to Alzheimers. (I have just purchased Dr G's book.) They also mention nutrient symphonies in diet vs supplements. I am diabetic 2 and became Vegan (sorta) because I am a bit spooked by supplement horror stories in the past and the Rx industries. Would love to hear more about these issues.

It massively helped my migraines. Ill never stop.

I struggle getting enough magnesium, even on a plant-based diet. My muscle spasms and cramps get so bad I have to go to the emergency department at my hospital, where they give me IV magnesium and muscle relaxers. Despite supplementing, I stay depleted and, therefore, still have to take muscle relaxers often.

Its great for sore muscles and constipation.

Wow, great timing. I just started reading up on magnesium and bought 2 supplements to try out - magnesium citrate for muscles and glycinate for sleep.

I was taught in school that magnesium was our stress mineral. I still believe it! Nice video. ❤

If you are considering taking magnesium for better sleep maybe nuts would be an option as they also are the best source of melatonin and in some cases selenium.

5:41 - Best magnesium food: Hempseeds. 700mg in 100g. (source: USDA)

I’ve been whole food vegan for 3 years… I still get clogged up. 😫

75% dont get enough magnesium. one of the reason i considered (and take ) magnesium citrate with melatonine

I use magnesium 'oil' spray on my skin. Easy to make. Just magnesium crystals and water.. I got some information that says one's body only absorbs the amount it needs. So you can't overdo it. Do you know anything about that?

Thank you for the video, Mic. I need to give magnesium another shot for my chronic migraines. I wasn't consistent with it before so I didn't feel any difference, but it's probably worth a real try.

Thanks a lot. sunflower seeds, quinoa, I eat daily. God bless!

1:48 the stats here didn't really render properly until a split second before they leave the frame

L-threonat form helps with sleep so much

Sweet!

Look at Mike, rocking the Poe 😉 Please do Thiamine and Folate next. I've been taking Magnesium suppliments and my palpitations are fewer. I have noticed an improvement...been about 6 months now. Next up, bumping up my Thiamine...see how that goes. ✌️

I have such a sensitive digestive system I just cannot tolerate any magnesium supplements. I will start with a tiny dose and can never get to anything that actually helps my sleep or restless legs. I have to get it in my diet, so I pay special attention to what are good food sources. I also sometimes use magnesium lotion and magnesium foot soaks. Just wanted to add that here if anyone else struggles. Getting it through your skin is fabulous and works great.

I immediately thought of chlorophyll as a source of magnesium, and then you flashed up the data putting green leafy vegetables at the top the list for sources. In chlorophyll a and b (the green plant pigments) magnesium is at the centre of every porphyrin ring structure. So I wondered if that binding interfered with absorption and its bioavailability. When I checked the data on crappy Google searches, most of which is behind pay walls, I wasn't clear about the consensus. Mic, Mr research expert, ....since you are so good at perusing the data, do you want to give your opinion please?

Any information on magnesium taurate?

It's even more crazy with Potassium where whopping 97% are deficient! Prior to becoming a vegan (thanks to this channel!) I was challenged as to how the F am I supposed to meet this potassium requirement and the result always have been that I have to ONLY eat plants which to me (lacto-ovo- and oil lover) was nearly impossible. Now I finally get it from food!

I think I'm getting more than enough from my 100% whole food 4.500 calorie vegan diet.

This is great 👍 Sometimes I watch this just to hear Mic's sarcastic tones 😅

I seem to sleep better when I eat pumpkin seeds before I go to bed. I buy them raw, soak them and dehydrate them. They’re so good! Thanks for all you do Mic!

I've been suffering from "Charley Horses" (leg cramps) during sleep.....very painful. I supplement with magnesium when that happens....seems to work.👍

I have migranes, and during my second trimester it got so awfull that I got migranes every single day and I couldn't drink my regular strong pain killers cause of the pregnancy... I read that if you drink magnesium it can help with migranes, so, I started drinking 400mg of magnesium, long story short, now I don't remember when I had my last migrane.

What about topicaly? On your skin.

4:22 I have to ask, i just bought this "Vegan Bone Builder" by Purica. Its only 200mg of Magnesium and has 100mg of Calcium per dose. Would the absorption of magnesium be affected by this since it contains calcium? And it also contains vegan D3, which you mentioned "taking a bunch of Vitamin D competes with the absoprtion of calcium". So since this contains all 3 (although one serving/dose isn't the RDA of any of them), am I SOL with this supplement? Also it doesn't say anywhere on the bottle how many times to take it during the day. It just tells you how to prepare it with water.

Yea. PCRM podcast occasionally has on Dr. Will Bulsiewicz a gastrologist. And he did recommend magnesium for sleep. Or magnesium citrate to help move the bowels due to constipation.

🎯 Key Takeaways for quick navigation: 00:00 🧐 *Introduction to Magnesium Research* - Examining the validity of magnesium hype on social media. - Mention of diverse research topics related to magnesium benefits. - Introduction to questions about magnesium's role, dietary vs. supplemental magnesium, and superior supplement types. 01:24 🧪 *Magnesium's Role in the Body* - Overview of magnesium as a dietary mineral and its involvement in over 300 enzymatic functions. - Highlighting magnesium's role in ATP synthesis, nerve impulses, muscle contraction, and DNA/RNA synthesis. - Discussion on the importance of magnesium and common claims of magnesium deficiency. 03:31 📉 *Magnesium Deficiency and Symptoms* - Exploring difficulties in diagnosing magnesium deficiency due to non-specific symptoms. - Listing early signs and severe symptoms of magnesium deficiency. - Discussing challenges in measuring magnesium levels and factors contributing to deficiency. 05:20 🍽️ *Dietary Intake and Magnesium Correlation* - Correlation between dietary magnesium intake and various health aspects. - Highlighting studies indicating higher magnesium intake associated with lower mortality. - Comparing magnesium intake in plant-based diets versus meat-based diets. 07:56 🥩 *Impact of Diet on Magnesium Content* - Discussing losses in magnesium content during food refining and processing. - Highlighting the impact of modern farming practices on magnesium content. - Comparing magnesium losses in different food items, emphasizing the role of whole plant foods. 09:47 💊 *Magnesium for Constipation* - Exploring the use of magnesium for constipation relief. - Discussing studies on magnesium oxide and magnesium citrate for constipation. - Suggesting the potential link between increased magnesium intake and higher fiber consumption. 11:10 🏋️‍♂️ *Magnesium in Fitness and Exercise* - Investigating studies on magnesium supplementation's impact on strength gains. - Mentioning a meta-analysis suggesting benefits for elderly or alcoholic individuals. - Addressing conflicting evidence on magnesium's effect on muscle soreness and cramps. 12:34 😴 *Magnesium and Sleep-Related Studies* - Reviewing studies on magnesium's role in improving sleep, particularly in older individuals. - Examining a meta-analysis on magnesium's effect on inflammation markers. - Discussing potential benefits for individuals with diabetes in terms of blood profile. 14:10 💊 *Types of Magnesium Supplements* - Comparing bioavailability of different magnesium supplement types. - Discussing magnesium citrate, magnesium orotate, and magnesium lactate. - Introducing magnesium L3 andate and its claimed benefits on cognitive function. 17:23 📏 *Recommended Magnesium Intake and Conclusion* - Addressing the recommended daily intake of magnesium and potential symptoms. - Weighing the decision between dietary magnesium and supplementation. - Encouraging local, plant-based, and minimally processed food sources for magnesium intake. Made with HARPA AI

If you still have trouble falling asleep and it's due to inner monologue that you have a hard time stopping, I would recommend trying to repeat a mantra in your head. (See free guides on transcendental meditation for how to come up with one.) Don't worry if other thoughts creep back in. Be patient and start again. But I also sometimes find it helpful to repeat it quickly, so that my brain can't squeeze in other thoughts. 😅

Goodvideo

Thanks. Lots of detail like on supplement types. I recall a video by a well known vegan/fully plant based doctor who used to work in a hospital saying that every heart attack patient he saw was deficient in magnesium. Unfortunately I simply couldn't find the particular video again, or remember which doctor it was. It was some years ago. Magnesium seems a non issue, not something to worry about, if having a fully plant based whole food diet: unrefined plant foods are loaded with magnesium. Something like the case for potassium. (Though diminishing levels from low levels in soil must be a concernt, I suppose.) Of course the diet must be varied, as all the experts recommend: whole grains, whole legumes, tubers, vegetables, fruits, nuts and seeds, and a variety of each of these components. I follow that I think... incidentally, since childhood I've known of milk of magnesia, a remedy for constipation that contains magnesium.

I do like these videos- may I suggest that a true food ( or any) experiment is - do only one things - add or subtract- at a time - otherwise you will never know

I take hot baths in magnesium epsom salt. Sleep very nice after excersising.

Sooo, is a supplement that combines calcium with magnesium bad because the calcium competes with the magnesium? Mine is 600 mg (different) calciumsalts and 300 mg (different) magnesiumsalts, mostly -carbonate, -oxide and -bisglycinate.

While it may lead to a softer stool, particularly beneficial if you encounter issues like hard stools, it's worth giving it a try. Begin with a dosage of 400mg and gradually increase to 600mg or 800mg, finding the right balance for your needs. However, excessive intake could potentially lead to short-term diarrhea. Personally, I have not experienced any issues with a higher dosage at the moment.

what's strange is that a lot of supplements are labeled "elemental magnesium"! I saw one of those at a hospital pharmacy yesterday.

Magnesium was a total game changer for me. It improved sleep, energy, stress resistance and female problems A LOT!!! I must have been really deficient!!! I use mag citrate every evening and sometimes before cycle starts again and I feel I need more I use an organic mag spray.

Thanks again. Yup, I supplement with Magnesium Glycinate. One a day.

My grandson developed quite bad tics at the age of 7 and there was a lot of information online about this potentially being helped by magnesium supplementation. Lots of suggestions to apply magnesium topically, with a massage rub. Its hard to know sometimes whether what one is reading online is just a lot of clap trap, but there did seem to be some research and a lot of parental testimony about the positive effects on childhood tics. My son gave it a go for a couple of months. His tics did improve dramatically and are rarely observable now, although he also just afterwards received a diagnosis of Juvenile Ideopathic Arthritis, so he evidently had some inflammatory issues going on that hadn't been diagnosed too. His tics had improved before he got his JIA diagnosis, for which he is now receiving treatment . Luckily he was diagnosed early, before any joint damage and he is doing really well. It would be great if you could review the information on magnesium and childhood tics/ tourettes to see if you think its reliable. Thanks

Anecdotally, I had bad insomnia before going vegan a Mg supplement helped immensely, I still take it out of habit. Did not know about migraines, I do have them from time to time, the frequency & intensity has greatly diminished from years ago possibly due to the supplement I started taking

Nice haircut! Your "lameness" is why I subscribe!

Living in a northern clime, I take D3 every day but in Miche PhD’s video about taking vitamin D Wrong, she says that absorbing D3 requires the use of your magnesium reserves so you may be causing more problems than you had before. Therefore supplement with D. Is this good science?

Plants grown on Mg depleted soil don’t contain Mg. It’s a real issue.

Subscribe, like and comment, let's get this channel to 400k!

Great video! Your hair though 😬

17:55 I have made a very concentrated water solution of Epsom Salt that I rub on my feet just before going to bed, I did noticed an improved sleep quality, you should try, it's far cheaper, quicker and more convenient than taking a bath 😊

I'm getting over 500 mg/day, as tracked in cronometer. My top sources include sunflower butter, fortified soy milk, sundried tomatoes, and whole wheat bread. I eat lots of dark leafy greens every day, mostly collards and kale, but only spinach (which I eat less of) made my top 10 list for magnesium.

Specific Type of Magnesium - Life Extension (it's a vegan brand). Magnesium Caps 500mg - Dietary supplement

According to Cronometer I have around 240% of Magnesium daily. Seems super easy to get enough

Generally speaking, not every published study is a good study to reference. A lot of studies are poorly done, too small, or not recruited appropriately or with enough diversity. Some journals or sources are more reputable, like, but not limited to, The Lancet, The New England Journal in the US. NIH is pretty good, I’m not sure of the diligence they do before publishing but I find those articles generally very useful. Personally I don’t like and stay away from all meta analysis studies.

Mic - can you do one on specifically on an array of minerals? - According to some ex- Vegan woman or other ( there's so many of these winjers) you can only get minerals frum REDMEET ! She also claimed that you can't absorb Vitamin A from Carrots..

What should be the most worrisome cause for Mg (and other minerals too?) is the fact that soils in which our food is grown are becoming increasing poor in life-essential mineral nutrients. We currently keep the major minerals, potassium and phosphorus, replenished by adding fertilizers. We must do this since most growing soils have long ago been depleted of their original in situ minerals. We are actually keeping our soils on "artificial life support" by doing this and the minerals we add in fertilizers are all being mined, limited in supply, being exhausted, like all mines eventually are. What we should be doing is returning our biowastes back to the soils from whence we get our food. Getting a closed-mineral-nutrient-loop food production system running is an absolutely critical need, but right now, virtually nothing is being done about it.

I took magnesium glycinate for my anxiety after all the hype on the net. It made my anxiety worse. Didn’t sleep all night.

It is a required mineral that most people don’t get enough.

If you have leg cramps its not potassium its magnesium and if your are supplmenting potasium and magnesium together in an electrolyte drink the potssium will interfear with magnesium uptake causing the magnesium to just be peed out. Potassium and magnesium use the same pathway and potassium is prioritized by the body. I now add occasional potassium to food but add magnesium to a daily electrolyte drink. Fixed all issues. Google mineral wheel, mineral conflicts to see a wheel showing the various mineral pathway conflicts.

Looking good, mic, such deterioration /s

There is magnesium in water !! Check the label ! It pairs with Calcium (yes, real and perfectly absorbed Calcium) and helps regulate energy levels.

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#VeganForLife ❤

Another vegan W ❤

😊😊😊

I dont care what diet you are on magnesium is critical and i didnt figure it out until my blood pressure went haywire and i ended up with crazy blood pressure ultimately leading to a panic attack thinking i was having a heart attack. Ended up in the ER and it ended up being a magnesium deficiency. Our food is becoming more and more devoid of nutrients from mono crop agriculture depleting the soil.

No no no WAIT--magnesium doesn't just help you fall asleep faster, you sleep deeper. And I mean DEEP. Most of the time I fall asleep really easily--sometimes too easily lol. The thing was I'd never stay asleep, waking up throughout the night, especially to pee. Welp, the first night I took magnesium, I slept SO deeply, that I literally didn't get the bathroom signal...yeah. 😱I jumped up in horror thinking I'd had to wear a diaper for the rest of my life...thank God it never happened again as my body acclimated to the deeper sleep. I also get up in the am with zero grogginess. I can't recommend it enough (just maybe start with half a dose the first couple of nights 😂)

Magnisi-yum ahahahaa

Magnesium chloride

Anyone else get an increase in nightmares when taking magnesium glycinate? It kind of defeats the purpose of improved sleep.