12 Science-Based Health Benefits of Magnesium

[00:01:45]   It is estimated that 75% of Americans are deficient in magnesium, they are not getting the required magnesium on a day in and day out basis.

• The body only stores about 25 grams of magnesium, so it is very easy for magnesium to get low.
• The blood panels that doctors take always look good because the body does a really good job of maintaining a specific ratio of magnesium to calcium in the blood.
• Deficiency symptoms don’t show up until it is too late.

[00:04:15]   Wade Lightheart shares a personal story about magnesium deficiency.

[00:11:22]   1. Magnesium is responsible for hundreds of biochemical reactions in the body.

• Energy creation.
  • Converting food into energy.
• Protein formation.
  • The body strings amino acids together protein peptides e.g., growth hormone, insulin, serotonin, and BPC (Body Protection Compound). Without adequate magnesium the body can't make these protein peptides.
• Gene maintenance.
  • Helping create and repair DNA and RNA.
• Muscle movements.
  • Aiding in muscle contraction and relaxation.
• Nervous system regulation.
  • Regulating neurotransmitters, which send messages throughout the brain and nervous system.

[00:12:35]   There is a rule in biochemistry that says you need enzymes to get your minerals, minerals to get your vitamins, and vitamins to get your amino acids.

[00:13:21]   By adding magnesium to enzymatic functions into probiotics you change and improve the development of the key elements that the probiotics produce. Magnesium thus plays a major role in the microbiome.

[00:14:55]   People with high blood pressure have vaso restriction, the restriction increases their blood pressure. Many of the medications that people are taking are disrupting the flow of magnesium. Magnesium is a key element of vaso dilation and allows for better blood flow and oxygen uptake.

[00:16:08]   2. Magnesium has been shown to boost exercise performance.

• Magnesium supplements have been shown to enhance performance in several studies through enhanced glucose utilization, increased muscle mass and power.

[00:17:11]   3. Combat depression

• Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
• An analysis of data from more than 8,800 people found that those under age 65 with the lowest magnesium intake had a 22% greater risk of depression.

[00:18:08]   4. It supports insulin sensitivity, which means healthy blood sugar levels.

• A study suggests that 48% of people with type two diabetes have low blood levels of magnesium which impairs the body's ability to regulate blood sugar effectively and magnesium supplements reverse this.
• Insulin disrupts cellular magnesium levels. If you are a type two diabetic, you would probably need to take even more magnesium than the average person to re-establish healthy magnesium levels.
• Sugar moves the body into acidosis. In order to maintain its blood chemistry in a very narrow range the body will start dumping minerals to offset the acidity that is created from that.
• Calcium and Magnesium operate in a 2:1 ratio. When the body starts dumping calcium it will dump magnesium as well. It consequently throws off the optimal ratio and magnesium supplements will have a positive effect on bone health.

[00:21:39]   5. Magnesium plays an important role in keeping your heart healthy and strong.

• A very interesting discussion (and a personal story) ensues on the role that magnesium plays in heart health – it’s a “must listen”! ?

[00:27:29]   6. Magnesium boasts anti-inflammatory benefits.

• Low magnesium intake is linked to increased levels of inflammation, which plays a key role in aging and chronic disease.
• One review of 11 studies concluded that magnesium supplements decreased levels of CRP (C-reactive protein), a marker of inflammation, in people with chronic inflammation.

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[00:36:51]   7. Magnesium may help prevent migraine attacks.

• 2 personal experiences of migraines follow.

8. Magnesium may improve PMS symptoms (was not discussed)

• Some research suggests that magnesium supplements help relieve PMS symptoms, as well as other conditions such as menstrual cramps and migraine attacks.
• This may be because magnesium levels fluctuate throughout the menstrual cycle, which may worsen PMS symptoms in those who have a deficiency. As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks.
• One older study found that taking 250 mg of magnesium per day helped decrease bloating, depression, and anxiety in 126 women with PMS compared with a control group

[00:41:15]   9. Crucial for maintaining bone health and protecting against bone loss.

• The reservoir for tissue and blood of magnesium is bone. 50 to 60% Of your body's magnesium is found in bone.
• Bones are living matrix material that bend and part of that that is the full array of minerals that are available to it.
• Stem cells are made inside your bones.

[00:42:56]   10. Supports better sleep

• Magnesium supplements are often used as a natural remedy for sleep issues such as insomnia.
• This is because magnesium regulates several neurotransmitters involved in sleep, such as GABA (gamma aminobutyric acid).
• One review in older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes
• Another study in nearly 4,000 adults linked increased intake of this mineral to improvements in sleep quality and duration.
• Furthermore, another study associated higher magnesium intake in women with a reduced likelihood of falling asleep during the daytime.

[00:44:55]   11. May help reduce anxiety symptoms.

• Carl shares some insights on blood sugar and anxiety.

[00:47:09]   12. Magnesium is safe a widely available.

• The recommended daily intake for the average person is 400 to 420 mg for men and 310 to 320 mg for women.
• If you are a hard training athlete, you probably need twice the prescribed dose.

[00:55:30] Why the use of topical magnesium could work locally but is not optimal systemically.

Magnesium Breakthrough

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Credits:

Researchers: Rachael Link and Franziska Spritzler