Magnesium is responsible for nearly 300 chemical reactions in the body, which means your body is constantly using this important mineral. Unfortunately, our active, stress-filled Western lifestyle and diet has many elements that deplete our body of this very important mineral.
Here are three articles on magnesium (and a few other interesting nutrients) that will help you understand why magnesium is truly magnetic, and why making sure you get ample magnesium through your diet and supplement program is so important for optimal health.
Long Live Magnesium
People with good magnesium levels live longer
First study to link to longevity
A large new study has found for the first time men and women with higher levels of magnesium were less likely to die from any cause compared to those with lower levels.
In the study were 7,216 older men and women without heart disease, but with greater chances of it, and who had type 2 diabetes or at least three of the following health factors: a family history of heart disease, overweight or obese, a current smoker, high blood pressure, high cholesterol levels and/or low levels of HDL—the good cholesterol. Participants ate a Mediterranean diet with extra olive oil or mixed nuts, or as a placebo were given advice on a low fat diet.
After five years of follow-up, regardless of diet, those who averaged 454 mg of magnesium per day had 34 percent less chance of dying from all causes compared to those who averaged 318 mg of magnesium per day.
Reference: Journal of Nutrition; 2014, Vol. 144, No. 1, 55-60
Betsy’s Note: Magnesium thins blood. Also, when supplementing with magnesium, begin with lower doses and work up to tolerance, as too much magnesium may cause loose stool. Consult your healthcare provider.
Article copyright Natural Insights for Well Being September 2014. All rights reserved. Used with permission.
Nutrients lowered chronic inflammation in men and women
Vitamin A in women
Vitamin A can help regulate the immune system by helping reduce chronic inflammation. Those who are obese also have chronic low-level inflammation. In this study, doctors gave a placebo or 25,000 IU of vitamin A per day to 75 obese and non-obese women.
After four months, compared to placebo, vitamin A significantly reduced levels of two inflammatory proteins linked to type 2 diabetes and hardening of the arteries. Both inflammatory proteins affect the immune function, and lowering their levels could decrease chances of women developing these chronic diseases, researchers said.
Because vitamin A can regulate the immune system, doctors say more study may also reveal a link to autoimmunity in women.
Reference: Journal of the American College of Nutrition; 2013, Vol. 32, No. 4, 280-5
Magnesium in pre-diabetics
People with low levels of magnesium may have an inflammatory response that can lead to type 2 diabetes. Doctors wanted to see if magnesium could lower inflammation in healthy people who were either pre-diabetic or low in magnesium.
In the study, 62 men and non-pregnant women, aged 18 to 65, with a new diagnosis of pre-diabetes or low magnesium took 382 mg of magnesium per day or a placebo. The group ate a controlled diet and exercised for 30 minutes three times per week. The diet was 40 percent carbohydrate, 40 percent fat, and 20 percent protein.
After three months, magnesium levels had increased more than twice as much in the magnesium group as for placebo; and inflammation, measured as high-sensitivity C-reactive protein, decreased 20 percent more in the magnesium group.
Reference: Archives of Medical Research; 2014, Vol. 45, No. 4, 325-30
Betsy’s Note: The supplements mentioned in this article thin blood. Also, too much magnesium may cause loose stool. Do not take more than recommended doses of vitamin A because you can get too much of this vitamin. Consult your healthcare provider.
Article copyright October 2014 by Natural Insights for Well-Being. All rights reserved. Used with permission.
Better Days, Better Nights
Nutrients improved physical performance and sleep quality in women
Magnesium boosted performance
People need magnesium for optimum physical performance, yet most Americans get too little. This is the first study to test magnesium and physical performance in older adults.
In the study, 139 healthy women, average age 71, who were participating in a fitness program, took 300 mg of magnesium per day or a placebo. Doctors tested the women in standing from a seated position, balancing on one foot, and in walking speed; a key test for age-related muscle loss.
After 12 weeks, compared to placebo, women taking magnesium had improved more in all physical measures, with the greatest benefit in those who came into the study consuming the least magnesium.
Reference: American Journal of Clinical Nutrition; July, 2014, Published Online
Valerian and lemon balm improved sleep
Women who enter menopause often have disturbed sleep with hot flashes. In this study, 100 women aged 50 to 60 who were complaining of disturbed sleep took 160 mg of valerian root plus 80 mg of lemon balm per day, or a placebo. The range of sleep complaints, from mild to severe, was similar in both groups.
After one month, compared to placebo, more women who had taken valerian/lemon balm reported having no sleep disorder symptoms, and all 15 women who had begun the study with severe symptoms reported much milder symptoms after taking valerian/lemon balm.
Discussing their findings, doctors said the study demonstrates that, for women with symptoms of sleep disorders as they progress through menopause, valerian/lemon balm can promote the quality and duration of sleep.
Reference: Complementary Therapies in Clinical Practice; 2013, Vol. 19, No. 4, 193-6
Betsy’s Note: The supplements in this article thin blood. Also, work up to tolerance with magnesium, as it may cause loose stool. If you take prescription sedatives, consult your healthcare provider before taking supplements that may have the same effects. Consult your healthcare provider.
As always, the Betsy’s Team is ready to help you with your supplement questions. We hope you love magnesium as much as we do after reading these articles.
*These articles are meant for educational purposes only. They are not intended to treat, diagnose, cure or prevent any disease. It is a good idea to consult a healthcare professional before beginning any new supplement, especially if you are on prescription medication. Consult your healthcare provider.