Magnesium Supplements: What You Need to Know — Dr. Tod Cooperman


Hi, I’m Dr. Tod Cooperman and I’ll be
talking about magnesium supplements with you today, basically so you’ll understand
when you need them, why you might need them, how to take them, what form to look
for, and some of the results that we’ve recently come up with by testing dietary
supplements made with magnesium. So to start off,
who needs magnesium? Basically everyone needs magnesium, but you can get it from
your diet. Most people can get enough from foods
such as whole grains, whole grain flour, seeds, beans, nuts, orange and grapefruit
juice, even milk. However, many people can’t absorb it well enough: People who
take drugs that lower the acidity in their stomach such as Nexium and Prilosec; people who abuse alcohol; people with diabetes or other digestive diseases can
also not absorb enough magnesium, and that can be a problem because magnesium
is involved in many different processes in your body, metabolism, your nervous
system, and if you don’t get enough you actually increase your risk of
osteoporosis and fractures, and it can also slightly increase your blood
pressure. Also, having enough magnesium in your body allows you to better control
your vitamin D level, and taking magnesium can help with a number of
other other diseases and conditions such as menstrual pain, migraine, etc. So you
can get enough magnesium from your diet, many people don’t. If you need to turn to
a supplement basically you need about 300 to 400 milligrams per day of
magnesium all around from your diet and supplement etc., most people do get,
as I said, enough or close to that, so if you get about a hundred or
200 milligrams of magnesium from a supplement, that should kind of top-you-off to where you need to be. You don’t want to get all of your magnesium from a
supplement to get more than 350 milligrams per day — you can have adverse
effects including a laxative effect — so keep it keep it in the 200 range plus or
minus. There are many different forms of magnesium
and that’s important because they are absorbed differently depending on the
form. Two forms that I particularly like are magnesium citrate and magnesium
chloride. One issue with magnesium chloride is that you don’t want to get
it as a pill because it absorbs water from the atmosphere and then, basically,
you’ll get water droplets on your pill — it’ll ruin your other pills. So if you’re
going to use magnesium chloride, which is a fine form to use — it is well absorb
like magnesium citrate — you want to get it as a liquid or you want to get it as
a powder that you turn into a liquid by mixing it with water. When we tested
these products, what we looked for was how much magnesium was really in there,
did they meet the claim that they made. One product did not — it had about 20%
less magnesium than it claimed and, in fact, just a few days after we put out
this report we were informed that it’s been recalled partially, at least a lot
that we tested. Another product contained a little bit more lead than we would
like to see in a magnesium supplement. You’ll always get a little bit of a
heavy metal along with minerals, but one product exceeded a limit that we use and it’s best to avoid heavy metals like lead or cadmium etc. when
you’re taking a supplement. Basically, when you’re taking magnesium be careful,
don’t take it if you’re also taking a carotenoid such as lutein or lycopene or
beta-carotene, because magnesium, as well as calcium, inhibit the absorption of
those carotenoids, so you want to take them at different times of day. Also, if
you do take magnesium be aware, as I mentioned, it can cause diarrhea. Certain
forms of magnesium such as the hydroxide form, which is used in antacids, can also
interfere with the absorption of a number of drugs including statins and
antibiotics, so if you’re using those forms of magnesium — magnesium hydroxide —
don’t take it when you’re taking those drugs. We have extensive
information about all these in our report, including our top
pick among these products, and identifying the products that didn’t
pass our testing. And you can get magnesium for as little as, say, six cents
per two hundred milligrams, so you don’t have to spend a lot for magnesium, and
that’s another thing that we factor in in choosing our top pick — we want to make
sure it’s a quality product, you’ll absorb enough, the dose is right, and the
price is right. So if you have any questions about magnesium, about our
testing, you can post them where you see this video. And, also, if you enjoy these
videos feel free to subscribe to them so you’ll be informed as more come out, as
we do put these out frequently. So, again, this is Dr. Tod Cooperman with
ConsumerLab com. Thanks.

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