FAQ: Why should I take magnesium?

Magnesium surrounded by products full of it

The benefits of the magnificent mineral

Magnesium is a magnificent mineral that is foundational for the proper functioning of your body. Magnesium is found in every single cell, and is the fourth most abundant mineral in the human body! About 60% of the magnesium in our bodies is contained within our bones, with the rest found in the muscles, soft tissues, and bodily fluids. Our bodies simply can’t function without it.

Even if you’re eating a healthy, varied diet with plenty of green leafy vegetables, whole grains, nuts, and legumes, you might still not be getting enough magnesium on a daily basis, which is why many people find that supplementing with a dietary magnesium supplement beneficial.

Nurture by Metagenics Magnesium Glycinate supplement contains 100mg of highly absorbable magnesium glycinate to help maintain proper muscle function and tissue formation, and won’t cause unpleasant digestive issues like some other magnesium supplements.

You can also find 13.3 mg of ATMagnesium from magnesium citrate to support your overall good health in Nurture by Metagenics Multi-Vitamin, which also contains a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.

Here are just some of the reasons that magnesium is such a magnificent mineral.

Magnesium Helps Fight Depression

Magnesium is essential for proper brain function and mood, with some research suggesting that those with low levels have an increased risk of depression. A multi-year study of nearly 10,000 people found that there was a 22% greater risk of depression in those with the lowest magnesium intake who were under the age of 65.

Another study found there was “rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime.”

Magnesium Helps Lower Inflammation

Inflammation is one of the biggest drivers of illness, disease, and aging, and research has found that those with lower blood magnesium levels have higher levels of the inflammatory marker CRP.

Eating a diet with enough high-magnesium foods such as fatty fish, leafy greens, and dark chocolate can help reduce inflammation. Magnesium supplementation has also been shown to improve metabolic and inflammatory markers in those with diabetes and other chronic health conditions.

Magnesium Helps Boost Exercise Performance

There is some research which suggests that our bodies need as much as 10-20% more magnesium when we’re active, in order to effectively move blood sugar into our muscles while removing lactate, which builds up during exercise.

There are even studies that show magnesium supplements help those with heart disease better tolerate exercise, and delay age-related decline in physical performance.

Magnesium Helps Improve Sleep

Magnesium helps regulate neurotransmitters and calm the nervous system in preparation for sleep, which is why so many people who are deficient in this mineral often experience difficulties sleeping. Magnesium also works in combination with melatonin to regulate your internal clock and sleep-wake cycles.

Stats from the World Health Organization estimate that as much as 75% of the U.S. adult population does not meet the daily recommended intake of 420 mg of magnesium. People who supplement with dietary magnesium improve symptoms of insomnia, according to research published in the journal Nutrients.

Magnesium Helps Diabetics

Magnesium’s ability to help with blood sugar regulation makes it an important mineral for those with type-2 diabetes. Research suggests that nearly half of all type-2 diabetics are magnesium deficient, with low dietary magnesium intake related to the development of type 2 diabetes and metabolic syndrome.

One study found that type-2 diabetics with low levels of magnesium who supplemented with an oral magnesium solution saw improved insulin sensitivity and metabolic control, along with improved levels of magnesium measured in their blood, although another study found no benefit of supplementation for those with normal magnesium levels.

Magnesium Helps Prevent Migraines

Migraine headaches are a painful and debilitating condition affecting an estimated 14.7% (or about 1 in 7) of the world’s population, making them more common than diabetes, epilepsy, and asthma combined. There is some research to suggest that migraine sufferers are more likely to be magnesium deficient than the rest of the population, and that supplementing with magnesium can be a more effective treatment for acute migraine than some medications.

Magnesium Helps Lower Blood Pressure

For those dealing with high blood pressure, magnesium supplementation can help to lower blood pressure, according to several studies. However, the benefits may only be limited to those with hypertension, as other research found there was no significant benefit for those with normal blood pressure levels.

Magnesium Helps PMS Symptoms

Women are more likely than men to have lower intakes of magnesium, and also experience monthly premenstrual syndrome symptoms with each cycle. Research has shown that common PMS symptoms such as water retention, abdominal cramps, and mood changes are all improved with magnesium supplementation.

Magnesium is a safe, widely available nutrient in either food or supplement form, although many of us don’t get enough to satisfy our daily needs. When dietary intake is not sufficient, supplementation may be indicated — although you should always speak with your doctor before taking a supplement, as magnesium is not recommended for those with some medical conditions or who are taking certain medications.

Getting enough magnesium is crucial for proper bodily functions, and supplement forms that are generally well tolerated and absorbed well include magnesium citrate, glycinate, and carbonate. Nurture by Metagenics’ magnesium tablets boast a unique formula that is not dependent on stomach acid for absorption, and won’t cause unpleasant digestive issues like some other magnesium supplements.

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