Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation.
Magnesium deficiencies are common in the western diet because grains are poor sources of magnesium. Other prominent sources of magnesium, like nuts and leafy vegetables, are not eaten as often. It is possible to fix a magnesium deficiency through dietary changes. If magnesium is supplemented to attenuate a deficiency, it acts as a sedative, reducing blood pressure and improving insulin sensitivity.
Maintaining healthy magnesium levels is also associated with a protective effect against depression and ADHD. Supplementation of magnesium is not very effective at reducing fat mass or cramps.
Reduction in blood pressure : “A very small increase in HDL but significant reductions in blood pressure observed after 450mg supplementation for 4 months in hypertensive adults with diabetes and low magnesium levels” (1)
Aerobic performances: “17mmol Magnesium Orotate daily for 4 weeks was associated with significant improvement on the time it took to complete triathalon-like testing”(2)
Sleep quality: “320mg Magnesium Citrate daily for 7 weeks was associated with improved sleep in persons over the age of 51 years of age” (3)
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Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245‐251. doi:10.1038/jhh.2008.129
Golf SW, Bender S, Grüttner J. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998;12 Suppl 2:197‐202. doi:10.1023/a:1007708918683
Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010;23(4):158‐168. doi:10.1684/mrh.2010.0220
Natural Vitality uses a powder version of magnesium citrate, which is a highly absorb-able and easy to take form. This product flies off our shelves and I personally use this product regularly. You can find this product on our shelves, along with their website and many natural stores.
