The Truth About Magnesium: Benefits, Deficiency, and Best Supplements

The Truth About Magnesium: Benefits, Deficiency, and Best Supplements

magnesium—when to take it, how much to take, and which type to take. There has been a lot of fraud related to magnesium lately, and people are quite confused. So, listen to this carefully.

As I have already explained in my last three lectures, magnesium is becoming a very important mineral. It is involved in around 350 different biochemical reactions in our body that cannot take place without it. It is also an essential cofactor for Vitamin D; without magnesium, Vitamin D does not work effectively.

Professor Jason Fung explained long ago that our soil has become barren. Around 50–85% of Americans are magnesium deficient. This is because the fertilizers used in farming mainly contain nitrogen, phosphate, and potassium, but not magnesium. Magnesium has become expensive and scarce.

I will also explain how fraud has started happening in magnesium supplements. Many charts about magnesium that you see today are outdated—some are 40–50 years old. That’s why I keep updating this information and educating people.

Signs of Magnesium Deficiency:

Testing magnesium levels in the body is not very useful because deficiency symptoms are quite obvious. Some of the major symptoms include:

• Severe muscle pain
• Insomnia
• Mood swings and irritability
• High blood pressure
• Twitching of the eyes or muscles

However, these symptoms are not always specific to magnesium deficiency.

Best Way to Get Magnesium:

The first priority should always be diet. Organic food is the best source because it provides other cofactors, minerals, and vitamins along with magnesium. Here are some good dietary sources of magnesium:

• Pumpkin Seeds (2 tablespoons) → 150 mg
• Cashews (15–20 pieces) → 74 mg
• Fatty Fish (100g) → 82 mg
• Avocado (medium-sized) → 58 mg
• Green Leafy Vegetables (100g) → 35–50 mg
• Meat (100g beef) → 25–30 mg
• Eggs (2 eggs) → 15 mg
• Cheese (small portion) → 12 mg
• Liver (4–5 pieces) → 10 mg
• Bone Broth (1 cup, 250ml) → 125 mg

If you consume 500–600g of beef, you can meet your daily magnesium requirement of 300 mg. This way, you will need fewer supplements.

Magnesium Absorption Issues:

One major issue is that high-carbohydrate diets (like bread, processed foods, and juices) prevent the absorption of magnesium. Oxalates and phytic acid also block its absorption, as they do with calcium, iron, and zinc.

Best Approach:

• Take magnesium separately from high-carb meals.
• If you eat a high-carb diet, your stomach acid reduces, making it harder to absorb minerals. A good solution is to take apple cider vinegar or lemon water 30 minutes before meals.
• Magnesium is best absorbed in a ketogenic diet because insulin spikes interfere with Vitamin D3 and magnesium absorption.

Best Forms of Magnesium Supplements:

There are several types of magnesium supplements, but not all are effective.

✅ Best Forms:

• Magnesium Citrate (3g daily)
• Magnesium Glycinate (most effective)

❌ Avoid:

• Magnesium Oxide (only 4% absorption)
• Magnesium Sulfate (causes diarrhea)

Many pharmacists sell magnesium oxide and sulfate because they are cheap, but they are not beneficial for magnesium deficiency.

Timing & Dosage:

• The best time to take Magnesium Glycinate is 1–2 hours before bed for better sleep and relaxation.
• New studies suggest taking it in the afternoon (around 2–3 PM), so by the time you sleep (9 PM), its levels in the blood are optimal.

Cycling Supplements:

Taking magnesium supplements daily for too long can lead to dependency. It is better to cycle it:

• Take it for a few weeks, then take a break for a few days.
• Change the timing and dosage occasionally.
• Avoid taking it at the same time every day for months.

Avoid Supplement Scams:

Many supplement brands write "400 mg magnesium" on the bottle, but if you check carefully, this amount is spread across 2–3 capsules.

For example:

• If a bottle says 400 mg but requires 3 capsules, then each capsule only has ~133 mg.
• If another bottle says 200 mg per tablet, then two tablets provide 400 mg, making it more cost-effective.

Always check the serving size and elemental magnesium content before buying.

Final Advice:

• Best Form: Magnesium Glycinate
• Best Source: Organic food first, supplements if necessary
• Best Time: 1–2 hours before sleep or in the afternoon
• Avoid Cheap Supplements: Magnesium Oxide & Magnesium Sulfate

I made this lecture because many people are being misled by supplement companies. Always read labels carefully!

May Allah keep you healthy.
Allah Hafiz.