by Alicia Potee
It can ease constipation and heartburn. It can preserve your memory. It can even take on heart disease and high blood pressure.
But it’s not some breakthrough nutrient poised to take the health industry by storm.
It’s magnesium—plain old magnesium.
Yet, given its effectiveness in nearly every body system, statistics show you probably aren’t getting enough of it. Research suggests that as much as 57 percent of the population doesn’t meet the RDA of magnesium every day. And, to make matters worse, your body’s absorption of this crucial mineral decreases with age.1-2
That’s a dangerous trend—because magnesium might actually be the most critical supplement in your arsenal.
It plays a key structural role in your bones and cells. It’s a vital ingredient in energy production—not to mention the generation of protein, lipids and key protective antioxidants. Worse yet, without it, nerve and cell communication, muscle contraction and wound healing would be all but impossible. 3
Needless to say, magnesium provides a long list of practical (and often life-saving) benefits. Let’s take a look at a few of them in more detail.
Boost GI Health
Doctors have relied on magnesium salts as a natural cure for constipation and dyspepsia for decades. You know it better as milk of magnesia. Magnesium salts are able to attract water to your intestines. This helps to stimulate gut motility and soften bowels. 4 (Though modern over-the-counter forms—like Maalox®—are designed to minimize its laxative effects and maximize its acid-fighting power.)
But these everyday uses aren’t the only support magnesium offers your gut. Recent research shows it can reduce your risk of colon polyps and colorectal cancer, too.
In a meta-analysis published in the September 2012 issue of the American Journal of Clinical Nutrition, scientists discovered a 13 percent lower risk of colorectal adenomas for every extra 100 mg/day increase in magnesium intake. The mineral had a similar effect on colon cancer, reducing risk by 12 percent. 5
Around the same time, another meta-analysis appeared in the European Journal of Clinical Nutrition.
In it, Chinese researchers examined data from over eight studies and 300,000 subjects. They found that magnesium intake cut colorectal cancer risk by an average of 11 percent. 6
As you can see, adequate magnesium intake is more than helpful for gut health. It’s absolutely vital.
Powerful Relief for Aching Muscles
Ever wonder why those Epsom salt soaks feel so good when you’re stressed? The answer is magnesium sulfate—the key ingredient behind this time-tested remedy.
Because magnesium plays such a big role in the nerve and cell communication behind muscle contraction, its benefits are two-fold. It relaxes and energizes your muscles.
For starters, it can ward off those crippling cramps that creep up during exercise. Magnesium regulates calcium flow into the nerve cells, which prevents overcontraction. Plus, low levels of this mineral can pave the way to greater muscle tension, soreness, fatigue and spasms. 7
Luckily, supplementation has the opposite effect. In fact, a small, blinded trial of 24 patients with fibromyalgia showed that long-term supplementation with a combo of magnesium and malic acid can yield significant reductions in muscle pain and tenderness. 8
Adequate magnesium intake is essential for muscle performance, too—especially as you get older.
Researchers examined this link in a recent clinical study of more than 1,000 adults over the age of 65.
The results appeared in the August 2006 issue of the American Journal of Clinical Nutrition. They found that higher serum magnesium levels have a significant link to better grip strength, lower-leg muscle power, knee extension torque and ankle extension strength. 9
Cut Risk of Heart Disease Death in Half
Given magnesium’s role in muscle health, this next benefit shouldn’t surprise you. It offers unparalleled support for the most important muscle in your body—your heart.Plenty of studies have demonstrated the value of magnesium in preventing any number of serious heart maladies. It’s a first line of defense against arrhythmia (a condition that can lead to sudden death). 10 And supplementation can improve problems like weakness, chest pains and palpitations in patients with mitral valve prolapse too. 11
Magnesium also packs a serious punch against hypertension—one of the primary risk factors for stroke. Clinical research shows that daily supplementation with this mineral can cause significant declines in systolic, diastolic and mean blood pressure. 12-13
So it’s no wonder that a recent Japanese study of nearly 60,000 men and women showed that high dietary magnesium intake can cut your risk of dying from heart disease in half. 14
Boost Your Memory
Magnesium has a few lesser-known tricks up its sleeve, too. For example, scientists theorize that by elevating your brain’s magnesium stores, you can boost receptor signaling and improve synapse integrity and function. 15 Animal research shows that a new magnesium compound (called magnesium-L-threonate) may be able to enhance learning ability, working memory and long- and short-term memory. 16 A controlled clinical trial investigating this benefit in humans is underway now. But, in the meantime, filling up on magnesium may be one easy way to keep your mind sharp.
Give Insomnia the Boot
Magnesium can help you get a good night’s sleep, too. Of course, that makes perfect sense when you consider everything else that this mineral can do. Chronic insomnia is actually one of the main hallmarks of magnesium deficiency. High magnesium diets, on the other hand, are associated with deeper, sounder sleep. 17
Both links are most likely related to magnesium’s essential role in sidelining muscle tension and cramping, which are common causes of sleep disturbances. But studies show that magnesium can also tame twitchy limbs. Clinical research points to this mineral as an effective foil against restless leg syndrome—both decreasing movement and increasing nighttime sleep. 18
And that means more peaceful nights may only be a single supplement away.
Magnificent Magnesium
Clearly, magnesium plays many important roles in optimum health. To ensure you have adequate levels of this vital mineral, aim for 600-800 mg of magnesium per day.
Magnesium oxide is a good form for overall health. For more specific conditions, you can work with your healthcare provider to ensure you are getting the right form and amount of magnesium to meet your particular needs.
References:
1. Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
2. United States Department of Agriculture, Agricultural Research Service. Nutrient Intakes.
3. Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-47.
4. Anderson PO, Knoben JE. Handbook of Clinical Drug Data. 8th ed. Stamford, CT: Appleton & Lange, 1997.
5. WarkPA, et al. Am J Clin Nutr. 2012 Sep;96(3):622-31.
6. Chen GC, et al. Eur J Clin Nutr. 2012 Nov;66(11):1182-6.
7. WHFoods Fact Sheet. “Magnesium.”
8. Russell IJ, et al. J Rheumatol. 1995;22:953-8.
9. Dominiquez LJ, et al. Am J Clin Nutr. 2006 Aug;84(2):419-26.
10. University of Maryland Medical Center Fact Sheet. “Magnesium.”
11. Lichodziejewska B, et al. Am J Cardiol. 1997;79:768-72.
12. Sanjuliani AF, Int J Cardiol. 1996;56:177-83.
13. Widman L, et al. Am J Hypertens. 1993;6:41-5.
14. Daniells, Stephen. “Dietary magnesium may lower risk of death from heart disease.” 29 May 2012. www.nutraingredients-usa.com.
15. Abumaria N, et al. J Neurosci. 2011 Oct 19;31(42):14871-81.
16. Slutsky I, et al. Neuron. 2010 Jan 28;65(2):165-77.
17. “Insomnia: Studies confirm calcium and magnesium effective.” 08 Sept. 2009. www.medicalnewstoday.com.
18. Hornyak M, et al. Sleep. 1998;21:501-5.
Source: http://www.wholehealthinsider.com/heart-health/the-true-magic-bullet-for-optimum-health/
