magnesium supplements Archives - Amazing Health Advances

Discover How Magnesium Helps to Support a Calm and Clear Mind

The AHA! Team — Fri, 24 Jan 2025 08:06:12 +0000

Sara Middleton via NaturalHealth365 – Are you or someone you love one of the 300+ million people living with an anxiety disorder? If you are, we don’t blame you for being frustrated by conventional treatment options. Anti-anxiety drugs and antidepressants come with unpleasant side effects like weight gain, fatigue, and restlessness. So, if you’ve wondered if you’ll ever find a natural solution for your mental health trouble, you may want to start with magnesium. A 2024 study published in Current Pharmaceutical Design examined magnesium’s mental health benefits, focusing on its effects on anxiety. The researchers found that magnesium plays a crucial role in easing anxious thoughts and feelings by participating in key enzymatic reactions that stabilize neurotransmitters and aid in their release. In an earlier study, a team of researchers conducted a randomized controlled trial on the effects of magnesium supplementation for depression. Let’s take a look at what these scientists found. Magnesium supplementation improves quality of life in people with anxiety, study reveals In their study, the researchers recruited 126 adults from an outpatient clinic and randomly assigned them to a control group or a group that received magnesium supplements. After 6 weeks, the researchers discovered that daily magnesium supplementation improved depression and quality of life. “Similar effects,” the authors say in their conclusion, “were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments.” Incredibly, these positive effects were seen within as little as two weeks. Compare this to antidepressants, which typically take up to 2 to 3 months to start having any impact – if at all, since they don’t work for everyone. It’s not hard to imagine how magnesium may prove to be an effective natural solution for anxiety. For one thing, this essential mineral is involved in hundreds of physiological processes within the body – including those involving hormone function and regulation. Plus, other studies indicate that magnesium deficiencies are associated with an increased risk for depression, so it makes sense that by correcting a deficiency, a person may resolve or drastically improve their depressive or anxious symptoms. Amazingly, at least 50 percent of all Americans are magnesium deficient anyway! It’s time that more doctors and psychiatrists talk to their patients about natural options for their mental health issues, in addition to or even instead of toxic and conventional medications. Here’s how much magnesium you need and where to get it in your diet The authors of this study gave the experimental group 248 mg of magnesium per day in an over-the-counter supplement form. This is actually a conservative amount, at least according to the National Institutes of Health’s Office of Dietary Supplements. Generally, men and women are recommended to consume around 400 to 420 mg and 310 to 320 mg daily (respectively). Magnesium is safe and well-tolerated, but if you take too much too quickly, you may experience things like stomach upset and diarrhea. So, introduce your natural supplement slowly, and in the meantime, be sure to consume magnesium-rich foods like organic avocados, nuts and seeds, salmon, legumes, and dark chocolate. Sources for this article include: NIH.gov Dr-Rath.com NIH.gov ADAA.org Everydayhealth.com Healthline.com Verywellmind.com Healthline.com To read the original article click here.

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Increase Magnesium to Fight Modern-Day Diseases

The AHA! Team — Tue, 20 Aug 2024 04:46:04 +0000

Al Sears, MD, CNS – It troubles me deeply that conventional doctors don’t pay any attention to your magnesium levels… Especially these days when new research reveals that this miracle mineral can help you fight our modern-day infections.1,2 I’ve been advising my patients at the Sears Institute for Anti-Aging Medicine for decades about magnesium’s critical role in keeping them free of disease. This miracle mineral can help you fight our modern-day infections You see, magnesium is needed for more than 600 biochemical reactions in your body – and that’s just for starters.3 There’s not enough room in this letter to give you a complete list of magnesium’s health benefits, but here are just a few…4,5,6 Magnesium can prevent – and reverse – insulin resistance and type 2 diabetes. It’s vital for muscle function and increases energy metabolism. It lowers blood pressure more effectively than any drug and keeps your heart healthy. It improves sleep quality and duration. It’s essential for warding off depression, anxiety, and other mental health disorders. It keeps your bones strong. Vitamin D cannot be activated in your body without magnesium. Magnesium extends lifespan by activating telomerase to increase telomere length. And now scientists have discovered that magnesium plays a crucial role in keeping your immune system strong by fighting infections, including Covid. The researchers found that a powerful type of immune cell called a cytotoxic or “killer” T cell can only eliminate infected cells with magnesium.7 Killer T cells are vital if your body is fighting Covid and your immune system produces an army of them to target viral proteins like those found in the coronavirus. But without magnesium, they aren’t able to function efficiently. You see, while Killer T cells don’t prevent infection, they spring into action after the virus has already infiltrated your body. They’re critical for clearing Covid once the infection has started – and crucial for stopping its spread and reducing its severity.8 It’s no coincidence that multiple studies now reveal that patients with Covid – especially those with severe cases – are woefully deficient in magnesium.9 Sadly, up to 80% of older Americans are deficient in magnesium10 – thanks to Big Agra’s industrial farming methods – and don’t have strong enough Killer T cells to fight the infection. Many vegetables have lost 80% of their magnesium content A few years ago, the Journal of the American College of Nutrition published a study comparing the nutrient content of crops in 1999 with 1950 levels. Researchers were shocked to find that many vegetables had lost 80% of their magnesium content.11 The good news is that it’s easy to boost your magnesium levels and get them back to where nature intended. You should always start with diet. You boost your magnesium levels by eating nuts, seeds, and dark green, leafy vegetables. But given the depleted state of Big Agra soil, you’ll need to find additional sources. Here’s what I recommend to my patients… Be aware of foods that deplete magnesium from your body. Processed foods and refined sugar are the worst offenders and deplete magnesium content by nearly 85%. I tell my patients to avoid these Frankenfoods completely.But excess alcohol, caffeine, and even dairy can also deplete your body’s magnesium levels. Use these items in moderation, especially if your levels are low. Eat more of the right kind of salt: Modern medicine has declared war on salt and told you to stop eating it altogether. But salt is good for almost every part of your body, and you can’t live without it. In fact, we evolved to naturally crave salty foods.Unfortunately, the salt you find in most foods is bleached, refined, and full of residual chemicals left over from processing. Look for sea salt instead. It’s unrefined and has all the minerals and co-factors nature meant salt to have, like magnesium. Include a supplement: It’s almost impossible to get what you need from your food. Supplementing can fill in the gaps. Magnesium citrate and glycinate taurate are the most absorbable forms. I recommend between 600 mg and 1,000 mg a day.Be sure to confirm the source and quality of the mineral supplement. And make sure there are no extra fillers. These can cause more harm than good. And always take your magnesium supplement with vitamin B6, which increases the amount of magnesium that accumulates in your cells. To Your Good Health, Al Sears, MD, CNS References: 1. Tan CW, et al. Cohort study to evaluate the effect of vitamin D, magnesium, and vitamin B12 in combination on progression to severe outcomes in older patients with coronavirus (COVID-19). Nutrition. 2020 Nov-Dec;79-80:111017. 2. O’Keefe JH and DiNicolantonio JJ. “Magnesium and vitamin D Deficiency as a potential cause of immune dysfunction, cytokine storm and disseminated intravascular coagulation in Covid-19 patients.” Mo Med. 2021 Jan-Feb;118(1):68-73. 3. Caspi R, et al. “The MetaCyc database of metabolic pathways and enzymes—A 2019 update.” Nucleic Acids Res. 2020;48:D445–D453. doi: 10.1093/nar/gkz862. 4. Rowe WJ. “Correcting magnesium deficiencies may prolong life.” Clin Interv Aging. 2012;7:51-4. 5. Richards J, Valdes AM, et al. “Homocysteine levels and leukocyte telomere length.” Atherosclerosis. 2008;200(2):271-7. 6. Barbagallo M, Ligia J. Dominguez. “Magnesium and Type 2 Diabetes: An Update.” Int J Diabetes Clin Res .2015, 2:1 7. Lötsche J, et al. “Magnesium sensing via LFA-1 regulates CD8+ T cell effector function. Cell. 2022 8. Tarke A, et al. “Comprehensive analysis of T cell immunodominance and immunoprevalence of SARS-CoV-2 epitopes in COVID-19 cases.” Cell Rep Med. 2021 Feb 16;2(2):100204. 9. O’Keefe JH and DiNicolantonio JJ. “Magnesium and vitamin D deficiency as a potential cause of immune dysfunction, cytokine storm and disseminated intravascular coagulation in Covid-19 patients.” Mo Med. 2021 Jan-Feb;118(1):68-73. 10. “Magnesium is essential to your health but many people don’t get enough of it.” https://www.washingtonpost.com/national/health-science/magnesium-is-essential-to-your-health-but-many-people-dont-get-enough-of-it/2017/06/09/77bc35b4-2515-11e7-bb9d-8cd6118e1409_story.html. Accessed on February 7, 2023. 11. King DE, et al. “Dietary magnesium and C-reactive protein levels.” J Am Coll Nutr. 2005 Jun;24(3):166-71. To read the original article click here.

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Blunt Truth: Do NOT Get Deficient in This Essential Nutrient

AHA Publisher — Mon, 19 Apr 2021 07:00:55 +0000

Sara Middleton via NaturalHealth365 – Magnesium is an important mineral that offers some impressive health benefits and is involved in hundreds of functions within the body. Without it, humans are at risk of a range of physical and even mental problems. The challenging thing is, several magnesium supplements exist. Which is the best supplement for your health needs? Let’s look to the research to help guide us in the right direction. Citrate, Glycinate, and Oxide – Oh My! Here’s How to Choose the Best Magnesium Supplements! According to the National Institutes of Health Office of Dietary Supplements, magnesium citrate, aspartate, lactate, and chloride appear to be more bioavailable than magnesium oxide and magnesium sulfate. This means they are more easily absorbed by the body and consequently can actually be put to use for good. (In addition to poor absorption rates, there may be another reason to avoid magnesium oxide as a dietary supplement. According to the NIH, this form – along with magnesium chloride and magnesium carbonate – is most likely associated with diarrhea and abdominal cramping.) Magnesium citrate, in particular, appears to shine in terms of bioavailability. One older randomized and double-blinded study published in the aptly named scientific journal Magnesium Research found that this form was “superior” to magnesium oxide and another preparation known as amino-acid chelate. Other crowd favorites among natural health and wellness circles include: Magnesium L-threonate Magnesium orotate Magnesium glycinate Magnesium malate By the way, magnesium sulfate (aka Epsom salts) may enhance the soothing effects of your bath. Still, it’s unclear whether magnesium can effectively get absorbed through your skin, so you may not want to rely on this product to increase your intake. Because the best supplement for you might vary depending on your particular health needs and goals – and because it is possible to develop magnesium toxicity from supplementing with too much of this mineral – it’s a good idea to chat with your medical provider before. Avoid Becoming Deficient in Magnesium – Here’s How to Get Enough of This Essential Nutrient Magnesium deficiency or even subclinical deficiency (insufficient but not so low to reach the formal definition of deficiency) is no joke. Not having enough of this mineral in your body may contribute to issues like headaches, muscle cramps, and impaired bone and nervous system health. A recent study published in the Journal of the American Osteopathic Association suggests that 50 percent of Americans don’t get enough magnesium which could even render another important nutrient, vitamin D, ineffective in the body. So, there’s no question that you need to ensure you’re getting plenty of this nutrient into your body. As a reminder, the recommended daily intake of magnesium for adults is about 320 milligrams and 420 milligrams for women and men, respectively (and about 310 mg to 360 mg for pregnant or lactating women). And whether you choose to add a high-quality magnesium supplement to your routine, the NIH Office of Dietary Supplements also recommends eating magnesium-rich foods. The following foods contain at least 42 mg of magnesium per serving, or about 10 percent of the recommended daily value: Pumpkin seeds Chia seeds Almonds Spinach Black beans Potatoes Plain yogurt Sources for this article include: NIH.gov Healthline.com ScienceDaily.com NIH.gov NIH.gov NIH.gov To read the original article click here.

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