Magnesium Supplimentation November 18, 2014 22:17
Magnesium - an essential dietary mineral for busy people!
Non-Supplemental Sources of Magnesium
"Legumes, nuts, seeds, whole grains, and green leafy vegetables" as well as dairy products all have magnesium naturally occurring in them. Roasted pumpkin and squash seeds have particularly high magnesium.
How can Magnesium be Absorbed?
The Recommend Daily Intake (RDI) according to the US is 310-420 mg (for 98% of the population and for pregnant or lactating women increases by 30-40 mg. However the FDA describes it slightly differently saying that for anyone (adult or child over 4 years) who eats 2000 calories a day should get a Daily Value (DV) of 400 mg. Perhaps the National Academy of Sciences give clearer amounts in their Recommended Daily Allowances (RDA) based on age, sex and life-stage. Nearly 70% of American adults eat below the RDI. Worryingly nearly half of those who are deficient go undiagnosed. Magnesium may be prescribed and administered by IV in hospital settings. Magnesium supplementation outside of a medical environment will either be orally (by tablet or capsule) or transdermaly (through the skin).
Did you know
Magnesium absorption increases during periods of deficiency
and decreases when sufficient.
This means when your body doesn't need any more magnesium absorption slows.
Why apply a Magnesium Supplement to my skin?
Transdermal application of Magnesium is more effective and quicker. Magnesium is readily absorbed through the skin and "greatly increase[s] the amount of magnesium in body tissues and overcomes the problems that some people have with loose stools when they try to take enough magnesium to meet their needs. This can be especially important in cases of severe magnesium deficiency that were treatable only with IV magnesium before magnesium oil came along.” One study found that 3/4's of participants experienced "marked improvements in their intracellular magnesium levels" Another study concluded "bathing 2-3 times per week in a 1% solution of magnesium bath salts would result in health benefits"
What Does Scientific Research Say Magnesium Supplementation Actually Does?
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Aids Sleep, Relaxation and Relieves Stress
One study found Magnesium to help with sleep due to its sedative-like properties and weekly linked to the midpoint of sleep (unrelated to energy consumption). On the other hand, another study found that intentional sleep deprivation caused Magnesium levels to reduce. A study on healthy elderly people found Magnesium to help restore sleep patterns. It appears to generally improve the quality of sleep for adults in 50s-60s. Another study found that sleep benefits were only found for those who were magnesium deficient. Several studies concur Magnesium appears to effectively reduce stress (testing done on animals).
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Aids Learning and Cognitive Responses
Magnesium is critical to preserving neuronal function. Studies indicate its necessity during periods of downtime. Magnesium deficiency "in the brain (which tends to only occur during chronic deprivation of dietary magnesium which) makes cells have more activation during periods where they are not intentionally activated".
Research indicates Magnesium helps long-term learning and brain excitation. Another study found Magnesium helped memory formation (testing done on animals). Other studies says Magnesium regulates calcium metabolism. One study found that the use of magnesium after a neurological injury helped preserve neuro function (although injections were used this may no relate to Magnesium supplements.
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Aids Migraine Relief
A couple of studies link low Magnesium levels with Migraines. One study looked at the benefits of magnesium supplementation and found that after 3 months those people in the trial indicated a 50% reduction in Migraine severity.
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Aids Diabetes Management
Those with Type II Diabetes appear to be at risk of magnesium deficiency.
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Aids Cramping Relief
It is believed that low magnesium is related to cramping due to reduced magnesium levels in pregnant women. Interestingly Magnesium levels were low in people experiencing night cramps in a randomised trial. Similarly for severe muscle cramping or muscle pain.
There is mixed evidence about Magnesiums effect for pregnant women. Several studies found Magnesium benefited leg cramps and leg cramp intensity (although all placebo stats also reported benefits - the placebo benefits were significantly less than those for Magnesium).
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Aids Period Pain and Menopause Relief
Women noticed a general reduction in PMS (pre menstrual symptoms) when taking Magnesium supplementation. Another study found Magnesium supplementation was a benefit to women when combined with other prescribed medication.
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Aids ADHD
Currently, there is some evidence linking Magnesium deficiency to children with ADHD. Possibly as high as 95% of ADHD children are deficient of Magnesium. One study found significant improvement in hyperactivity (according to their set baseline) in response to daily Magnesium over a 6 month period.
This evidence suggests there may be some benefit to using Magnesium supplementation alongside the existing medical therapy prescribed by your medical professional.
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Aids Lowing of High Blood Pressure
Magnesium supplementation has been observed reducing blood pressure moderately to significantly for those with high blood pressure. Magnesium [taken] daily ... in persons with recently diagnosed hypertension (high blood pressure) in addition to standard intervention, ... resulted in significant reduction in systolic and diastolic blood pressure. Another research study found Magnesium supplementation effectively helped "in persons with higher baseline blood pressure". "One study conducted in diabetic adults ... found an association between Magnesium ... and the reduction in Diastolic blood pressure...." Another 4 month study investigating Magnesium deficiency and hypertensive diabetic adults also observed [a] reduction in blood pressure ... to be highly significant.
Other research shows those with regular blood pressure levels who also take Magnesium [for other benefits] found that their blood pressure dropped insignificantly [just 5-7%]. Another study found for those with regular blood pressure their systolic was not affected at all, but significantly (3-8%) lowered diastolic blood pressure, but not ANOVA.
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Helps reduce Cardiac risks
Two studies reported rough links between low Magnesium levels and increased risk of heart risks. Another study found those who are Magnesium deficient find taking Magnesium supplementation reduces the risk of coronary risks.
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May Aid Lung Health
One study has asthmatics take Magnesium for 6.5 months and report indicates increased resilience of airway function. Another study of children with asthma found after 2 months of Magnesium supplementation found the children had more bronchial resilience and less use of asthma medication during the trial. Other studies with youth have had similar results. There are other studies however which didn't see the same outcomes.
Quoted and/or referenced material above has been independently conducted regarding Magnesium generally (dosage etc included in articles). However our range of products and what our products contain are based on these sources. We thought you might like to know that.
REFERENCES:
Non-Supplemental Magnesium Source References