Supplement Focus: Magnesium

Up to 80% of Americans are magnesium(Mg) deficient. It’s not easy to get the recommended amount of Mg (about 400mg for men and 300mg for women) just from food, so supplementing Mg is vital. On to the benefits!

Health

Magnesium (Mg) has been shown to improve memory and learning and the inverse has been observed. Emotional health is also impacted by Mg. Low levels of Mg have been associated with increased occurrence of externalising behaviors (depression, anxiety and attention-deficit hyperactivity disorder) in adolescents. Again the opposite was also observed. Low levels of Mg are associated with higher occurrence of depression. AND proper levels of Mg have been shown to aid in stress management. Studies show that Mg can reduce the risk of heart disease (10%), stroke (12%), and type-2 diabetes (26%). Even 100mg more per day of Mg reduces the risk of stroke by and type-2 diabetes.

Gut health is improved, as Mg is essential to nutrient absorption. Mg reduces hunger cravings and helps to prevent constipation and colitis. Risk of colorectal cancer is lowered by about 13% for every 100mg of Mg. Detoxification is aided by Mg, and glutathione, the most important antioxidant in the body requires Mg. Aging is slowed by Mg, by reversing age-related changes in the brain. All cause mortality is lower for with higher levels of Mg.

Performance

Mg calms the nervous system, allowing better quality of sleep. Low levels of Mg have been associated with nervousness before bed and restless legs syndrome. Chronic fatigue is associated with low Mg, due to hundreds (about 350) of enzymatic functions being compromised. Fat loss is greatly aided by Mg as it improves insulin sensitivity, with the opposite being true. The production of ATP (energy) and anabolic hormones requires Mg. As well as IGF-1 (growth hormone), though to a lesser extent. Protein synthesis requires Mg to promote growth of lean muscle tissue. Mg also helps the body to reduce lactic acid buildup, reducing fatigue during workouts.

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Categories: Aging and Longevity, Eating and Diet, Gut, Nutrition, Studies and Research, Supplements

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