Episode #1: Magnesium Secrets Revealed — Live Long & Strong (Ep. 1)
Dr. Don Colbert and Mary unpack why magnesium may be the most underrated mineral for energy, sleep, mood, blood sugar, and vascular health. If you’ve had muscle cramps, eye twitches, poor sleep, or stubborn belly fat, this is your playbook.
🔑 What You’ll Learn
- Why magnesium participates in 300+ enzymatic reactions (energy, nerves, muscle, sleep).
- How low magnesium links to cramps, eye twitches, anxiety/stress, and poor sleep.
- Blood sugar angle: dialing back sugar + adequate magnesium supports insulin sensitivity.
- Bone/artery balance: aim for a ~1:1 calcium:magnesium ratio and pair with Vitamin K2.
- Which magnesium forms to choose for sleep, energy, regularity, and muscle support.
📏 Daily Targets (Intake)
- Men: ~420 mg/day
- Women: ~310–320 mg/day
- Teens (9–19): ~350–410 mg/day
- Children: ~150–240 mg/day
Optimal lab marker: Red blood cell (RBC) magnesium around 6.0–6.5 mg/dL is often cited during the episode as a healthy target to discuss with your clinician.
🥑 Top Food Sources (Approx. per serving)
- Pumpkin seeds (~1 oz): ~168 mg
- Cashews (~1 oz): ~83 mg
- Dark chocolate (≥70%, 1 oz): ~64 mg
- Avocado (1 whole): ~58 mg
- Black beans (1 cup): ~120 mg
- Cooked leafy greens (1 cup): up to ~150 mg
- Note: Ultra-processed foods and excess sugar/caffeine deplete magnesium.
🚩 Signs You Might Be Low
- Muscle cramps/spasms, eye twitches
- Low energy, trouble sleeping
- Heightened stress, anxiety, or low mood
- Blood sugar challenges (especially with high-sugar diets)
🧠 Magnesium, Calcium & K2: The Balance
- Aim for ~1:1 calcium to magnesium intake.
- Many dairy foods skew high in calcium vs. magnesium (e.g., cheese), which can throw off the ratio.
- Vitamin K2 helps direct calcium into bones/teeth and away from arteries—smart pair with magnesium.
💊 Choosing the Right Form
- Glycinate — calming; sleep and stress support.
- Malate — energy/fatigue support (popular for active days).
- Citrate — helps with regularity.
- Taurate — often chosen for muscle/heart support.
- Chelated blends — combine forms to cover multiple needs.
✅ Quick Action Plan
- Shift toward a whole-food Mediterranean or Keto Zone-style plan (fewer refined carbs/sugars).
- Add magnesium daily (dose by age/sex/activity); consider a chelated blend.
- Pair with Vitamin K2 and aim for a ~1:1 calcium:magnesium ratio.
- Consider high-phenolic olive oil, fiber, and stress management to support vascular health.
- Discuss an RBC magnesium test with your clinician; re-check in 8–12 weeks and adjust.
⚠️ Safety Notes
- If you have kidney issues or take medications (PPIs, certain antidepressants, diuretics), talk with your clinician before supplementing.
- Magnesium citrate can loosen stools; adjust form/dose accordingly.
✝ Faith & Health
Steward your body with wisdom. Simple daily choices—better food, smart supplementation, restful sleep—compound into strength for the long race.
📚 Helpful Links
Medical disclaimer: Educational content only. Not a substitute for personalized medical advice. Consult your healthcare professional before making changes to medications or supplements.
