Are You Getting Your Dose? Magnesium'south Many Benefits

Source:   —  April 07, 2016, at 0:40 AM

Though not nearly as discussed or praised as other fundamental minerals love calcium and potassium, magnesium'south effect on the body is powerful -- as the the fourth most abundant mineral in the body, it's responsible for more than three hundred enzymatic reactions and a no of physiological functions love muscular health and function.

Are You Getting Your Dose? Magnesium'south Many Benefits

Magnesium is an fundamental mineral found in foods love shadowy leafy vegetables, nuts and whole grains that'south needed for your body to function. Though not nearly as discussed or praised as other fundamental minerals love calcium and potassium, magnesium'south effect on the body is powerful -- as the the fourth most abundant mineral in the body, it's responsible for more than three hundred enzymatic reactions and a no of physiological functions love muscular health and function. (one)

While ninety-nine % of the magnesium in the body is located in bone, muscular tissue and soft tissues, its occurrence is also found within cells, where it helps stabilize enzymes responsible for vital functions love muscle contraction, glucose utilization and the synthesis of fat, protein and nucleic acids (one). Its wide range of benefits to the body makes it one of the most necessary minerals to consume, yet it's seldom talked about as an fundamental nutrient. Why's this the case?

Many people overlook magnesium because of an assumption that we consume sufficient of it through food. Though magnesium is found in leafy green vegetables, seeds, tree nuts and grains, our digestive tracts don't always fully absorb it, particularly if you've a bacterial gut imbalance or digestive problems. Therefore, many Americans live with a deficiency they're not even alert of. (one)

Recent scientific research has pointed towards the many positive benefits of magnesium in supplement form in correlation with medical conditions that have negative or painful side effects. Could magnesium have the potential to assistance sufferers of hypertension, chronic migraines, anxiety, fatigue and more?

Below Pressure: Magnesium and Hypertension

Some studies in the medical field indicate that magnesium supplements could lower blood pressure levels for patients with mild to moderate blood pressure. In a study published in the American Journal of Clinical Nutrition, ninety-one middle-aged and elderly women with mild to moderate hypertension who weren't taking antihypertensive medication were randomly assigned to a treatment of twenty mg of magnesium per day or a placebo for six months (two). The dosage was well received, and not associated with diarrhea, a common side effect of magnesium supplementation. Interestingly, by the finish of the study, systolic blood pressure had dropped mmHg and diastolic blood pressure had fallen three.four mmHg more in the magnesium grouping than the placebo one (two). The findings in the study suggested that verbal supplementation with magnesium could potentially lower blood pressure for patients with mild to moderate hypertension (two).

In a double-blind, placebo-controlled study conducted on healthy individuals without hypertension in Japan, similar effects were found when magnesium was introduced to patients. During this study, thirty-three patients were placed either in a placebo grouping or were administered verbal magnesium supplementation for four weeks (three). The study concluded that "the systolic and diastolic blood pressure values decreased significantly in the [magnesium] group, but not in the placebo group," also finding that the total cholesterol to HDL cholesterol ratio decreased significantly during the final two weeks of magnesium supplementation that didn't occur with the placebo grouping (three).

Magnesium'south effects on hypertensive patients with a blood pressure of one hundred forty/ninety mmHg or higher was also considered -- sixty untreated and treated patients were assigned to an eight week magnesium supplementation period or a control period (four). Blood pressure readings were taken in the control period, office and home, and all of the blood pressure readings were significantly lower in the magnesium supplementation period than in the control period (four).

Could Magnesium Be Fundamental For Migraines?

Those who suffer from chronic migraines could also potentially seek relief through magnesium supplementation. In a study published in Cephalalgia: An International Journal of Headache, researchers studied the effect of magnesium on eighty-first patients aged 18-65 deemed chronic migraine sufferers (five). After a baseline period of four weeks, patients either received six hundred mg of magnesium daily for twelve weeks or were placed in a placebo group. By the ninth through twelfth week, the attack frequency was reduced by a staggering 41.six % in the magnesium group. In addition, patients in the magnesium grouping reported that the no of days in which they'd migraines lessened (five).

Further looking at the relationship between magnesium supplements and migraines, a study conducted in two thousand-eighth by researchers in the Neurology Dept at Erciyes Univ in Turkey looked at thirtieth patients aged twenty-55 who'd two to five migraine attacks per mo and compared them to a placebo group. By the finish of their three-month treatment period, migraine sufferers reported a reduce in attack frequency and severity as compared to the control group. (6)

Magnesium: The Original "Chill Pill"

In relation to anxiety, magnesium supplements have indicated signs of being a plausible treatment method when combined with other dietary supplements. One study took into consideration the anxiety levels associated with premenstrual symptoms and investigated both the single and combined effect of two hundred mg of magnesium with fifty mg of Vitamin B6. In this randomized, double-blind, placebo-controlled study using a crossover design, forty-four women with an average age of thirty-two was assigned randomly to get consecutively one of the following treatments daily for one menstrual cycle: two hundred mg magnesium; fifty mg Vitamin B6; two hundred mg magnesium and fifty mg Vitamin B6; or a placebo (seven). Throughout the month, patients were required to hold a daily record of symptoms categorized as "anxiety, craving, depression, hydration, other and total (seven)." The study concluded that there was a significant effect on reducing anxiety-related symptoms such as nervous tension, irritability, mood swings, and common anxiety with a treatment of two hundred mg magnesium and fifty mg of Vitamin B6. (7)

In a second study, researchers examined the combination of magnesium with English hawthorn and CA poppy in subjects experiencing mild to moderate anxiety disorders and also found a tiny but notable reduce in patient-rated levels of anxiety (eight). A total of two hundred sixty-four patients with generalized anxiety disorders were considered for this double-blind, randomized and placebo-controlled study (eight). one hundred thirty patients received the combination of magnesium with English hawthorn and CA poppy while the remaining one hundred thirty-four were placed in a placebo grouping for three months. By the finish of the study, those placed in the magnesium supplement grouping well-known a bigger reduce in anxiety symptoms than in the placebo grouping (eight). While further research is needed before making these supplement combinations a recommendation for the treatment of anxiety, the studies point to a fascinating and potential link. (eight)

Magnesium: Chronic Fatigue Syndrome Sufferers' New Best Friend?

One of the most fascinating areas of study involving magnesium supplementation is in relation to chronic fatigue syndrome (CFS), a complicated disorder that's puzzled the medical community for decades. The cause of CFS isn't entirely clear and is challenging to clarify by any one or two underlying medical conditions, making its treatment quite difficult. One study took on this fascinating angle by examining the relationship between CFS patients and low levels of magnesium in ruddy blood cells, a common characteristic of CFS (nine). Researchers wanted to know if magnesium supplementation would make better the symptoms of these patients and matched them with 20 healthy control subjects. In the trial, CFS patients were either allocated intramuscular magnesium injections every week for six weeks or to a placebo (nine). Those treated with magnesium reported improved energy levels, better emotional state and less pain and eighty % of them said they'd benefited from treatment in some way (nine). By contrast, only seventeen % of those in the control grouping said they felt better, showing that magnesium may have a positive effect on CFS sufferers (nine).

One study conducted by the Dept of Internal Medicine at the Univ Hospital in Antwerp, Belgium approached magnesium supplementation in a different way, first testing how many CFS sufferers were magnesium deficient before supplementing them. In the ninety-seven patients with CFS that were considered in this study, forty-four were proven to be magnesium deficient before any supplementation. After supplementation in twenty-fourth patients, the study showed that there was a significant reduce in magnesium retention (ten). Though this study was small, it could assistance pave the way for future research related to chronic fatigue syndrome and its root causes.

What'south The Takeaway on Magnesium?

There'south still a long way to go in better understanding the role of magnesium in treating medical conditions love migraines and chronic fatigue syndrome. While these studies seem promising, in number way are they definitive in their conclusions. That being said, significant strides have been made to better realize the role of magnesium and its therapeutic effect on a no of medical conditions, making more effective treatments a likely potential.

If you're considering starting a regimen of magnesium supplements, check your magnesium levels with your physician prior to taking any extra supplements. If you've irritable bowel syndrome or other inflammatory bowel diseases, avert magnesium supplements as they could exacerbate indigestion and cause diarrhea.


one. Jahnen-dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;five(Suppl one):i3-i14.

two. Witteman JC, Grobbee DE, Derkx FH, Bouillon R, De bruijn AM, Hofman A. Reduction of blood pressure with verbal magnesium supplementation in women with mild to moderate hypertension. Am J Clin Nutr. 1994;60(one):129-35.

3. Itoh K, Kawasaka T, Nakamura M. The effects of high verbal magnesium supplementation on blood pressure, serum lipids and related variables in apparently healthy Japanese subjects. Br J Nutr. 1997;78(5):737-fifty.

four. Kawano Y, Matsuoka H, Takishita S, Omae T. Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures. Hypertension. 1998;32(two):260-5.

5. Peikert A, Wilimzig C, Köhne-volland R. Prophylaxis of migraine with verbal magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-63.
6. Köseoglu E, Talaslioglu A, Gönül AS, Kula M. The effects of magnesium prophylaxis in migraine without aura. Magnes Res. 2008;21(two):101-8.

7. De souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for one mo of two hundred mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000;9(2):131-9.

8. Hanus M, Lafon J, Mathieu M. Double-blind, randomised, placebo-controlled study to assess the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. Curr Med Res Opin. 2004;20(1):63-71.

9. Cox IM, Campbell MJ, Dowson D. Ruddy blood cell magnesium and chronic fatigue syndrome. Lancet. 1991;337(eight thousand seven hundred forty-four):757-60.

10. Moorkens G, Manuel y keenoy B, Vertommen J, Meludu S, Noe M, De leeuw I. Magnesium deficit in a sample of the Belgian pop presenting with chronic fatigue. Magnes Res. 1997;10(4):329-37.

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