3 Reasons To Take Magnesium

Recent studies have shown that 70% of people lack the recommended amount of magnesium (1). This comes as no surprise, as most folks are not regularly eating a whole food-rich diet. Additionally, other factors can lead to magnesium depletion. These include poor rest and overconsumption of alcohol, caffeine, and even salt (2).

What Are Micronutrients?
The number of calories in a food is often the main topic of discussion, but micronutrient deficiency is often overlooked. Micronutrients are vitamins and minerals that can only be obtained through food or supplements. They are essential for the normal growth and development of living organisms. A deficiency in these nutrients can have profound detrimental effects, including fatigue, anxiety, and poor sleep. Sadly, these deficiencies are relatively common, especially as it pertains to magnesium.

Supplement With Magnesium?

With only 3 other minerals existing in the body in greater abundance, magnesium is responsible for over 300 metabolic reactions. The most crucial is regulating muscle growth, controlling blood sugar, and balancing energy. There has also been some research that links certain chronic diseases with magnesium deficiency (4). 

“Low levels of magnesium have been associated with a number of chronic and inflammatory diseases, such as Alzheimer’s disease, asthma, attention deficit hyperactivity disorder (ADHD), insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and osteoporosis” -Grober et al 2015

Still not convinced?

Here are the three most compelling reasons to begin taking supplemental magnesium immediately.

1. Reduces Stress & Improves Sleep

Almost everyone suffers from some form of anxiety (1). Despite where we’re located geographically, modern technology has hijacked our brains and often solicit the same anxiety-based responses designed to keep us safe from predators and other threats in the natural world. Additionally, constant digital communication makes it next to impossible for us to calm the mind. Combine that with a lack of magnesium, and you have the perfect recipe for a poor night's sleep.

Research has shown magnesium to play a significant role in calming down the nervous system and improving sleep, especially in the elderly (1,3). 

In a double-blind, randomized study of elderly adults, subjects were administered either a placebo or 500mg of magnesium. At the end of the eight-week trial, the group receiving Magnesium had increased their sleep, had more effective sleep, and showed higher melatonin (3). Additionally, we saw decreased cortisol levels, proving magnesium supplementation's efficacy regarding stress management. 

Even though this study was conducted on elderly individuals, I can attest to similar effects, including deeper, more restful sleep and less tossing and turning throughout the night. 

2. Reduces Risk Of Disease

According to the CDC, heart disease takes a life every 37 seconds in America. However, a meta-analysis of 532,979 participants from 19 studies showed an inverse relationship between cardiovascular disease (CVD) and magnesium intake.

As magnesium intake increased, CVD risk decreased with the most significant decrease occurring when consumption went from 150mg to 400 mg per day (5). Two systematic reviews also showed a reduced risk for diabetes when magnesium-deficient patients took a supplement (6,7). 

3. Reduces Inflammation 

While many factors are responsible for chronic inflammation, research suggests magnesium deficiency may certainly be one (8). A review of seven separate studies of just under 35,000 subjects showed a direct correlation between low magnesium levels and higher c-reactive protein levels, a marker for inflammation (9). Furthermore, studies have also shown magnesium to help relieve inflammation in subjects experiencing higher inflammatory markers (10).

“findings to date provide convincing evidence that magnesium deficiency is a significant contributor to chronic low-grade inflammation that is a risk factor for a variety of pathological conditions such as cardiovascular disease, hypertension, and diabetes.” -Nielsen 2018

Which Supplement Should I Take?

Based on the above information, it’s safe to assume that you fall into most people who could benefit from magnesium supplementation. Regarding the type of magnesium supplement that is most effective, there are numerous claims that sprays are more effective than pills; however, there is little research to back this up (11).

Therefore, I would recommend the magnesium supplement from Natural Stacks. Magtech is third-party tested and cGMP certified, which means it has everything it says it has. Also, it includes three types of magnesium to guarantee proper absorption. I have been using this product for the last two years and have seen my sleep and energy levels improve with it. But as always, you should consult your physician first.

Use the code: TAG15 to save 15% on your purchase

*full disclosure: I earn a small amount of commission for every purchase you make.

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References

  1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

  2. Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

  3. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.

  4. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388

  5. Qu, X., Jin, F., Hao, Y., Li, H., Tang, T., Wang, H., Yan, W., & Dai, K. (2013). Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies. PloS one, 8(3), e57720. https://doi.org/10.1371/journal.pone.0057720

  6.  Morais, J., Severo, J. S., de Alencar, G., de Oliveira, A., Cruz, K., Marreiro, D., Freitas, B., de Carvalho, C., Martins, M., & Frota, K. (2017). Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition (Burbank, Los Angeles County, Calif.), 38, 54–60. https://doi.org/10.1016/j.nut.2017.01.009

  7.  Simental-Mendía, L. E., Sahebkar, A., Rodríguez-Morán, M., & Guerrero-Romero, F. (2016). A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacological research, 111, 272–282. https://doi.org/10.1016/j.phrs.2016.06.019

  8. Nielsen F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25–34. https://doi.org/10.2147/JIR.S136742

  9. Dibaba, D. T., Xun, P., & He, K. (2014). Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. European journal of clinical nutrition, 68(4), 510–516. https://doi.org/10.1038/ejcn.2014.7

  10. Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality-Transdermal Magnesium?. Nutrients, 9(8), 813. https://doi.org/10.3390/nu9080813


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