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THE SUPPLEMENT PLACE

Magnesium

Foods with magnesium

Magnesium is a mineral that is important for almost every cell in the body and is involved in over 300 chemical reactions. It is heavily involved in regulating blood pressure, supporting healthy bones and teeth, and muscle contractions.* 

Magnesium is found in a variety of foods, including legumes, whole grains, bananas, avocados, leafy green vegetables, seeds, and nuts. Symptoms of low magnesium may include muscle cramps/spasms, muscle weakness, fatigue, low mood, and headaches/migraines.*

Magnesium supplements are widely available in the form of pills, capsules, and blends It is also available as transdermal or topical options.

Magnesium is vital for bone density and lowers the risk of osteoporosis in women.*(1) Magnesium and calcium are both important for healthy bones and preventing osteoporosis. Magnesium supports the absorption and metabolism of both calcium and vitamin D.* Without magnesium, calcium levels can become too high and this can lead to arterial calcification (2).

More than 48% of diabetic patients have a low magnesium level. It may play a role in carbohydrate and glucose metabolism, and thus people with low magnesium are more at risk of type 2 diabetes.* (3)

Studies have shown that magnesium has blood pressure lowering properties* (4). High blood pressure can be a risk factor for cardiovascular disease.

Person testing their blood pressure

Inflammation is a root cause of many health problems and diseases. Low magnesium intake is associated with chronic inflammation.* Magnesium has both anti-inflammatory and antioxidant properties.* (5)

There is strong evidence that magnesium deficiency is prevalent in migraine patients* (6). Many migraine sufferers find that their symptoms improve if they increase their magnesium consumption.*

Magnesium Glycinate

One of the supplements used to address a magnesium deficiency is magnesium glycinate. This type of magnesium is absorption very well and is one of the most bioavailable forms of magnesium. It is considered a “gold standard” for magnesium supplementation.*

Advantages of magnesium glycinate:

  1. Due to the presence of glycine, it may have a calming effect on your brain*
  2. It may help lower blood pressure and control blood sugar levels* (10)
  3. It might help to keep your bones strong by maintaining bone density* (11)
  4. It may be beneficial in migraines by reducing the frequency of attacks* (12)
  5. It may reduce PMS (Premenstrual Syndrome) symptoms* (13)
  6. It may help with leg cramps* (14)
  7. It may help to improve symptoms of insomnia* (15)

Woman struggling to sleep

Magnesium Blends

There are several different forms of magnesium; some of which are not quickly or easily absorbed in the body. Magnesium blends contain bioavailable forms of the mineral and may also contain other key nutrients such as calcium and potassium. 

Advantages of magnesium blends:

  • Energy support*
  • Strengthening bones*
  • Lowering blood pressure*
  • Relieving restless legs syndrome*
  • Promoting heart health*
  • Improving endurance while exercising*
  • Protecting the liver from toxins*
  • Reducing the frequency of migraines*
  • Relieving stress and anxiety*

Topical Magnesium

Transdermal or topical magnesium has become a popular option in recent years. Topical magnesium contains a highly concentrated form of magnesium chloride, which is easily absorbed into the skin. It is applied directly to the skin in the form of gels, lotions, bath salts, and sprays. 

Advantages of topical magnesium:

  • An easy and convenient way of boosting magnesium intake when dietary consumption is not adequate.
  • Useful for anyone who cannot tolerate magnesium supplements and does not get enough magnesium from their diet.   
  • Passes through the skin directly into the tissues where it is quickly transported to cells. This means that it bypasses the digestive system increases the absorption of magnesium. 

Disclaimers:

You should always consult your health care provider before starting any herbal supplements or products.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References: 

  1. https://www.ncbi.nlm.nih.gov/pubmed/26556742 
  2. https://www.ncbi.nlm.nih.gov/pubmed/24290571 
  3. https://www.ncbi.nlm.nih.gov/pubmed/18196987 
  4. https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.116.07664 
  5. https://www.ncbi.nlm.nih.gov/pubmed/29127547 
  6. https://www.ncbi.nlm.nih.gov/pubmed/22426836 
  7. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
  8. https://articles.mercola.com/sites/articles/archive/2015/01/19/magnesium-deficiency.aspx 
  9. https://www.ncbi.nlm.nih.gov/pubmed/27402922 
  10. https://www.ncbi.nlm.nih.gov/pubmed/19968914?dopt=Abstract 
  11. https://www.ncbi.nlm.nih.gov/pubmed/19271946 
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/ 
  13. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1740-8709.2012.00440.x 
  14. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x 
  15. https://www.physiology.org/doi/full/10.1152/physrev.00012.2014 
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/ 
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