Magnesium Deficiency: Signs, Symptoms, and Solutions

Course Summary

  • Focus on Magnesium:
    • Essential supplement for weight loss and overall health.
  • Different Forms of Magnesium:
    • Magnesium citrate: Popular and aids in bowel movements.
    • Magnesium glycinate: The recommended form for various health benefits.
  • Benefits of Magnesium Glycinate:
    • Improves sleep.
    • Enhances muscle function.
    • Reduces stress.
    • Aids in insulin regulation and glucose metabolism.
    • Supports digestive health.
    • Highly absorbed by the body.
  • Comparison with Other Magnesium Types:
    • Magnesium citrate and oxide are commonly found in stores.
    • Magnesium citrate is recommended only for constipation relief.
    • Magnesium glycinate is taken at night for its calming effects and fewer side effects.
  • Dosage Recommendations:
    • Start with 500mg of magnesium glycinate at night.
    • Only half of the intake is absorbed (e.g., 500mg intake results in 250mg absorption).
    • Signs of magnesium deficiency include twitching eyes, heart palpitations, muscle soreness, poor sleep, and anxiety.
    • For severe deficiency, increase dosage gradually.
    • If a higher dose causes an upset stomach or diarrhea, reduce the dose.
  • Personal Experience:
    • The speaker has been taking magnesium for five years.
    • Adjusts dosage based on physical activity and body needs.

Key Takeaway

Our soils are not rich in magnesium and it must be supplemented for the body to function properly.  Listen to your body’s needs and adjust magnesium intake accordingly to address deficiencies and improve overall health.  


Purchase your magnesium ahead of time before starting this workshop.


Use magnesium glycinate as your body needs and use magnesium citrate also if you get constipated.

Magnesium Glycinate protocol:

  • Begin with a 500mg dose at night.
  • If signs of deficiency persist, gradually increase the dosage.
  • If a higher dose causes gastrointestinal issues, reduce to the dose you took right before you experienced these issues.
  • Continuously listen to your body’s needs, adjusting the dosage based on physical activity and other signs.
  • Aim to recognize and respond to your body’s magnesium requirements intuitively over time.

Magnesium Citrate protocol:

Use it if you are constipated.  You can take it any time of day.

Remember, it’s essential to consult with a healthcare professional before starting or adjusting any supplementation regimen.

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