Magnesium supplements should be on the list of anyone who is proactive about their health. As you will learn in this article, magnesium is a mineral that is absolutely important for the normal functioning of every cell in our body.
What is Magnesium good for?
Magnesium plays an important role in the health of the immune system, energy production, protein synthesis, carbohydrate metabolism, insulin secretion, insulin action, muscle contraction and nerve conduction.1 That’s why magnesium is good for a number of health issues such as:
- Muscle cramps
- Headaches, especially Migraine headaches
- Insomnia
- Anxiety
- Constipation
- Bone health
- Insulin resistance
- Diabetes, Prediabetes
- High blood pressure
- Heart failure
- Irregular heart beat
- Immune system dysfunction
According to a rigorous analysis of forty studies, researchers found that higher magnesium intake is associated with a lower risk of stroke, heart failure, diabetes, and overall mortality.2
Health Benefits of Magnesium Supplements
Most American are low in magnesium due to a a variety of reasons such as stress, junk food especially sodas, and excessive alcohol intake. Ideally you should change your lifestyle which may prevent magnesium deficiency. But, from a practical standpoint, you should consider taking magnesium supplements to prevent the complications of magnesium deficiency.
However, the big question is: Can magnesium supplements provide the same benefits as dietary magnesium? Here is a compilation of scientific studies that clearly show the health benefits of magnesium supplements.
Can Magnesium supplement help Type 2 diabetes?
Can magnesium supplements help diabetes? Researchers from Mexico carried out a study which included a total of 63 Type 2 diabetics with low magnesium levels in the blood. These diabetic patients received either 50 ml of Magnesium chloride solution (containing 2.5 g of Magnesium chloride) or a placebo for a period of 16 weeks. The researchers found that magnesium supplementation, as compared to placebo, showed a significant decrease in fasting blood glucose levels from 185 (10.3 mmol/l) to 144 mg/dl (8.0 mmol/l). Hemoglobin A1c (HbA1c) also decreased from 10.1% to 8.0%. In addition, magnesium supplementation decreased insulin resistance in these diabetics. Insulin resistance is the root cause of Type 2 diabetes. This study was published in Diabetes Care in 2003. 3
Can Magnesium supplements lower high blood pressure?
An excellent study, found that magnesium supplementation can significantly lower blood pressure in individuals with insulin resistance, prediabetes, or other chronic diseases.4
In a scientific review article the authors concluded that magnesium is important for the control of high blood pressure. 5
A number of studies have investigated the effect of magnesium supplements to lower blood pressure. Researchers from Stanford University – in collaboration with their peers in China and Japan – analyzed 34 trials involving 2028 participants. They concluded, “Our findings indicate a causal effect of Mg supplementation on lowering BPs in adults. Mg supplementation with a dose of 300 mg per day for a duration of 1 month is sufficient to elevate serum Mg and reduce BP.” 6
This critical scientific analysis clearly demonstrate that Magnesium supplements may lower blood pressure in a period of one month.
Can Magnesium supplements prevent and treat Migraine headaches?
Magnesium has a calming effect on the brain. For this reason, magnesium supplements has been used extensively in the prophylaxis and treatment of migraine headaches, according to a review article.7
Researchers from New York Headache Center recommended in a published article that all migraine sufferers should be given a trial with oral magnesium supplement. Because, magnesium deficiency may be present in up to half of the migraine sufferers. 8
Can Magnesium supplements improve Memory and Thinking?
Alzheimer’s disease is a type of dementia that affects memory, thinking and behavior. There aren’t any credible studies on the benefits of magnesium supplement on Alzheimer’s disease per se. However, there are studies which show beneficial effects of dietary magnesium on memory and thinking. One such study comes from Australia, in which researchers found higher magnesium intake was associated with a reduced risk of impaired memory and thinking.9
Can Magnesium supplements help to relieve anxiety?
As magnesium deficiency is linked to anxiety, researchers have been curious to see if magnesium supplements may relieve anxiety symptoms. A randomized, double-blind, placebo-controlled study from the UK, enrolled Forty-four women with an average age of 32 years. Participants were given 200 mg of Magnesium and 50 mg of vitamin B6 for one cycle for the relief of mild anxiety-related premenstrual symptoms. Researchers noted a significant reduction in the anxiety-related premenstrual symptoms (nervous tension, mood swings, irritability, or anxiety.) 11
Can Magnesium supplementation relieve muscle cramps
Low magnesium is a known risk factor for muscle spasms. In an article, researchers from Newfoundland, Canada, described two dramatic cases of Magnesium deficiency. First was a 17- year old soldier who presented with severe generalized muscle pain and weakness to the point that he could not even walk. He was found to have low Magnesium level in the blood, and was given intravenous Magnesium sulfate. He was completely pain free in four days. The other case was a 81- year old woman who presented with some pains in the legs but severe pain in the abdomen. She was also found to be low in Magnesium and was treated with intravenous Magnesium sulfate. She was completely pain free by the third day. 12
Magnesium, immune system and COVID-19
Magnesium helps to regulate our immune system. Scientists have discovered a gene called MAGT1, that leads to the production of Magnesium transporters. These transporters help to move Magnesium into special immune cells called CD8+ T cells. 13
Specialized T-cells specifically attack the invading viruses such as Epstein-Barr virus (EBV) and Coronavirus which is responsible for COVID-19. In this way, magnesium plays an important role in boosting our immune system against viruses.
In addition, magnesium is required for the activation of vitamin D, which has been shown to regulate our immunity against COVID-19
Evidence that Magnesium supplement may help COVID-19 patients
Is there a role of magnesium supplement in COVID-19?
In a recently published study, researchers from Singapore carried out a placebo-controlled study in COVID-19 patients who were more than 50 years of age and required hospitalization. They administered a vitamin cocktail of 1000 IU/day of oral vitamin D3, 150 mg/day of oral magnesium, and 500 mcg/day of oral vitamin B12 upon admission if patients did not require oxygen therapy. They followed these patients to see how many deteriorated to the point of requiring oxygen and/or admission to an intensive care unit.
The authors observed an overwhelming 83% risk reduction for requiring oxygen therapy – and 80% reduction for need to an admission to intensive care unit- in patients who received magnesium, vitamin D and vitamin B12. 14 This is an impressive scientific study to show the role of magnesium supplement in COVID-19 – in addition to vitamin D and vitamin B12.
Magnesium Deficiency Symptoms:
Low magnesium can cause the following symptoms in the body:
- Muscle spasms and cramps
- Fibromyalgia
- Irritability
- Anxiety
- Insomnia
- Migraine headaches
- Seizures
- Irregular heart beat/heart arrhythmias/Atrial fibrillation
- Chest pain to spasm of coronary arteries
- Chronic fatigue
- Menstrual cramping
- Menopausal symptoms
- Tics
- Lack of appetite
- Nausea/vomiting
- Lack of balance/Vertigo
- ADD/ADHD
- Dementia
- Constipation
According to the Academy of Micronutrient Medicine, Germany, low levels of Magnesium are associated with high risk of insulin resistance, Type 2 diabetes, high blood pressure, heart disease, muscle aches, migraine headaches, Alzheimer’s disease, irritability, anxiety and ADHD.
More on Magnesium deficiency……
Side-effects of Magnesium Supplements:
In general, Magnesium supplements are safe in individuals without any kidney disease. However, toxicity can develop in patients with kidney disease. Therefore, you should check with your healthcare provider if Magnesium supplement is safe for you.
Magnesium supplements can sometimes cause loose stools, indicating a need to reduce dosage or change the type of magnesium supplement.
Various Types Of Magnesium Supplements:
A number of magnesium supplements are available. These include:
- Magnesium glycinate
- Magnesium taurate
- Magnesium chloride
- Magnesium lactate
- Magnesium oxide
- Magnesium citrate
- Magnesium sulfate/ Magnesium hydroxide (Milk of Magnesia)
- Magnesium carbonate
- Magnesium threonate
Magnesium glycinate has the best absorption.
Magnesium taurate is supposed to provide a calming effect on your mind
Magnesium chloride has good absorption, but contains only about 12% of magnesium.
Magnesium citrate and Milk of Magnesia are also stool-softeners.
Magnesium carbonate has antacid properties.
Magnesium threonate is a newer supplement.
Dr. Z’s Magnesium glycinate
Magnesium glycinate is magnesium chelated with glycine, which makes it highly absorbable.*
- Supports calmness, restful sleep, more daytime energy, normal heart rhythm, good circulation, strong bones and normal glucose metabolism.
- Made in the USA at a GMP-certified, FDA-registered facility from globally sourced high quality ingredients.
- Money-back-guarantee! We care for your experience. Therefore, you can return the product within 30 days if you are not satisficed and get a full refund. No questions asked.
- Free shipping
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143460/
- Rodríguez-Morán M1, Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003 Apr;26(4):1147-52.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/
- https://pubmed.ncbi.nlm.nih.gov/6399341/
- https://pubmed.ncbi.nlm.nih.gov/27402922/
- https://pubmed.ncbi.nlm.nih.gov/31691193/
- https://pubmed.ncbi.nlm.nih.gov/22426836/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3912433/
- https://pubmed.ncbi.nlm.nih.gov/30068404/
- https://pubmed.ncbi.nlm.nih.gov/10746516/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2146789/?page=1
- https://medlineplus.gov/genetics/gene/magt1/
- https://pubmed.ncbi.nlm.nih.gov/33039952/
Lisa B –
I’ve been taking this magnesium glycinate for a few years now. It helps with relaxation and also with headaches. It has never caused digestive upset or loose stools. Very happy with this vitamin.