Magnesium: A Super Mineral with Broad-Ranging Benefits

Despite magnesium’s importance to human health, many Americans don’t consume the recommended amount of 420 milligrams (mg) daily according to FDA guidelines. According to a 2005-2006 survey by the U.S. government, 75% of U.S. adults have a magnesium-deficient diet. Yikes!

What Does the Science Say About Magnesium? A lot!

Magnesium is essential for the health of the heart and blood vessels, brain, bones, skeletal muscles, lungs, and pancreas.*

A low level of magnesium is associated with an increased level of C-reactive protein (CRP) – a really bad actor in the body because CRP is a marker for type of inflammation that isn’t readily obvious from the outside.*

The body of research on magnesium is immense. And it’s growing. Just two months ago researchers from Indiana University in Bloomington, the Center for Magnesium Education and Research in Hawaii, and Tel Aviv University in Israel reported that data from 11 gold-standard clinical trials they had reviewed indicated that magnesium supplementation has a significant positive impact on cardiovascular health, insulin resistance, pre-diabetes, and other non-communicable chronic conditions.*

Are you impressed yet with this boring old mineral?

Here are some of magnesium’s benefits that I think you should know about:

Respiratory Support

A low magnesium level has been associated with several adverse lung conditions.* One recent study found low levels of magnesium and vitamin D are associated with an increased incidence of severe breathing difficulties.*

In another study, 300 mg of daily magnesium compared to placebo resulted in a significant improvement in respiratory muscle function in individuals with lung disorders.*

Brain and Mood

A low magnesium level can exert wide-ranging negative effects on your brain and mood.*

A meta-analysis that analyzed 10 studies found magnesium supplementation significantly reduced the incidence and intensity of non-chronic headaches.*Another meta-analysis found the risk of mood disorders decreased as magnesium intake increased, with the largest reduction in risk at 320 mg of magnesium per day.*

Metabolic Issues

A 15-year study of young adults found a 31% increase in metabolic syndrome in the subject group who had the lowest average daily magnesium intake.* 

Cardiovascular Support 

Low magnesium levels have been observed in numerous cardiovascular disorders.*

In one study, a group of women on a diuretic medication, which can cause magnesium loss in the urine, were randomly assigned to a double-blind trial of taking 600 mg magnesium daily or a placebo for six months. The women in the magnesium group experienced significantly improved endothelial function – meaning the magnesium made the lining of their blood vessels work more efficiently.*

And low magnesium levels were associated with an increased risk for cardiovascular problems in a group of 2,181 middle-aged Finnish men who were followed for 25 years.*

Women’s Health

Magnesium has broad application in women’s health – from pregnancy complications to PMS and dysmenorrhea.* Magnesium levels tends to decline during pregnancy, which can contribute to conditions such as leg cramps.*

In one double-blind, randomized, clinical trial, 300 mg of supplemental magnesium given daily to 41 pregnant women for four weeks significantly decreased the intensity and frequency of leg cramps compared to the 39 pregnant women given a placebo.* Magnesium can also be beneficial for non-pregnancy-associated muscle cramps.*

Magnesium has long been used alone, or in combination with vitamin B6, to resist symptoms of premenstrual syndrome.*

Respiratory Support

I bet if you asked 10 random people on the street which mineral is most important for bone health, nine of them would say calcium. But I would be really impressed with the tenth one who said it was magnesium. Although calcium is typically identified as the most important mineral for increasing bone density, magnesium is its important partner.* Magnesium helps keep calcium in your bones and out of your soft tissues, such as your kidneys and blood vessels.*

In one meta-analysis, magnesium intake was positively associated with increased bone density in the hip.*

In a study completed just three months ago at the University of East Anglia (in England), data from 3,765 adults, average age 60, found the highest average intake of magnesium was associated with a 53-percent lower risk of bone fracture for women and a 62-percent lower risk of bone fracture for men, compared to those with the lowest average intake of magnesium.*
The doctor in charge of the above study said the results were “exciting.” I totally agree – those are hugely exciting numbers if you’re getting older and want to maintain your bone health.*

Magnesium is also positively associated with increased muscle mass and strength, as found in a study of women of all ages.* In a double-blind study of 25 professional male volleyball players, 350 mg of magnesium daily for four weeks significantly reduced lactic acid production compared to the placebo group.*

Is a magnesium supplement right for you?

Remember above when I told you three out of four American adults are magnesium deficient? That’s because it really hard to get enough magnesium from your daily diet. Foods rich in magnesium include dark leafy greens, nuts, seeds, and avocados. And they might not be the foods you’re eating every day.

Based on everything I’ve shared with you, it’s no surprise that sales of magnesium supplements in the United States increased more than 15% from 2015 to 2016. It’s why I have two magnesium products in my product line, which I encourage you to learn about and take advantage of. I think both products are pretty amazing!

*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.

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