Magnesium Breakthrough

PROMOTES HEART HEALTH*

Magnesium may be important in maintaining heart health [2] and blood vessel health*. Low magnesium levels may contribute to blood vessel constriction, blood clotting, and stress responses associated with cardiovascular stress [2].

Improves the Ability to Deal With Stress and Helps to Relax*

A magnesium supplement significantly supported a healthy stress response [3] in people who are low in magnesium. Also, when combined [4] with vitamin B6, magnesium was found to be 40% more helpful than magnesium alone in very stressful situations. Findings support the need for magnesium supplementation for people living in conditions of ongoing stress.[5]

Helps With Mood, Cognitive Function, and Mental Health

A magnesium supplement significantly improved[6] mood[7] after 2 weeks. Another trial found that magnesium supplements improved[8] mood in seniors.

Promotes Healthy Blood Sugar Function And Promotes Healthy Metabolism

Magnesium is important for healthy glucose metabolism[9] and research suggests some people with metabolic health concerns may have lower magnesium status. Even when blood sugar[11] is normal, a supplement may still help support healthy magnesium levels. In a clinical trial, magnesium supplementation supported healthy metabolic function and glucose metabolism[12].

A large-scale systematic and dose-response analysis found that magnesium supplementation was associated with reductions in body weight[13] and waist circumference among specific groups of people. Participants who supplemented with magnesium tended to have lower body weight and smaller waist circumference measurements.

Magnesium on its own doesn't cure blood sugar problems or cause weight loss, but it can be highly beneficial in combination with diet and exercise.

Supports Exercise Performance

Magnesium supplementation may help support exercise performance, muscle function, and recovery, [15] possibly by supporting healthy energy metabolism. It also helps support the body’s response to exercise and exercise-related muscle stress. [16] 

Improves Sleep Quality

In a small clinical trial involving 46 older adults with sleep concerns, [17] daily magnesium supplementation was associated with improvements in sleep quality, sleep latency, and cortisol levels. Participants also showed higher melatonin levels and reported fewer nighttime awakenings.

Builds Stronger Bones

Magnesium is a key building block of your bones.[18] Low magnesium status may negatively affect bone health and healthy bone maintenance by:

• supporting healthy bone formation
• contributing to healthy inflammatory balance
• supporting healthy cortisol balance
• supporting normal parathyroid hormone function
  
  

Promotes Healthy Blood Pressure

A meta-analysis of 34 randomized controlled trials found that magnesium supported healthy blood pressure already within the normal range [20]. However, the effect size is clinically small (<2 mmHg). Therefore, it may be good for supporting overall health and healthy blood pressure, but you may also need other support to achieve healthy blood pressure levels.

Promotes Balanced and Healthy Immune System

Low magnesium status may affect healthy immune function and inflammatory balance [21]. In a meta-analysis[22] involving 32,198 people, those with higher magnesium intake had lower serum C-reactive protein levels (a marker associated with inflammation).

Overall, healthy magnesium levels may help support balanced inflammatory and immune responses. [23]

Supports Vitamin D Activation and Metabolism

Both Vitamin D and magnesium have important roles in bone health, immune function, and metabolism. Magnesium is a cofactor in vitamin D conversion and activation.[24] Some people cannot increase their blood 25-hydroxy vitamin D levels despite supplementing with vitamin D3 because they are low in magnesium. In other words, low magnesium status can make vitamin D less effective.

Also, in people with low magnesium levels, high doses of vitamin D3 may further reduce magnesium levels and affect how the body balances calcium and magnesium.*

When you take magnesium in the morning, it supports brain function and stress response throughout the day. In the evening, high doses of magnesium promote relaxation and may help with sleep. Therefore, it is best to divide your magnesium supplement doses throughout the day. If that is not possible, take whenever you can.

It is better to take mineral supplements, such as magnesium, on an empty stomach because you will absorb it more efficiently. However, some people experience upset stomach, so they take it with food.

Studies of inorganic magnesium salts (oxide, chloride, and sulfate) found that stomach acid is necessary for magnesium absorption, so they need to be taken on an empty stomach. However, organic magnesium salts (citrate, glycinate, chelate, etc) are more readily absorbed even when taken with food.

Our bodies don't store magnesium well. It is generally excreted from your system within 24 hours of intake. Therefore, it is important to take magnesium every day.