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The mineral magnesium isn’t exotic or fancy, but is sure is important for so many things. Read on to learn why you need it, and why we have included it in our Nature’s Garden Multi, our Sleep, and Mood formulas.
A century ago most Americans received enough magnesium in their daily diets (about 500 mg). Now however, nearly everyone falls short, but taking supplements can help make up the shortfall. What benefits can you expect from this overlooked mineral?
1. Heart Health: Magnesium regulates blood pressure while lowering your risk of heart attack and stroke. Many people on a path to high blood pressure were found to be deficient in magnesium. In addition to having a lowering effect on blood pressure, magnesium helps maintain normal heart rhythms, and it may lower cholesterol.
2. PMS Relief: Menstruating women were tracked for several months, those with lower magnesium levels were more likely to experience anxiety, depression, nausea, and GI upset around the time of their cycle. Low mineral levels can aggravate PMS symptoms, including painful cramps, backaches, mood swings, and heavy periods.
Oral contraceptives tend to decrease magnesium levels which become a double whammy for PMS sufferers.
3. Migraine Relief: If you suffer from frequent headaches (particularly migraines), it is worth paying attention to your magnesium intake. Almost half of people who experience migraines on a regular basis are found to be low in magnesium. Some experts recommend that all sufferers try magnesium supplementation to see if it offers relief.
4. Healthy Bones: Studies have shown a relationship between magnesium levels and bone mineral density in men and women. Women with osteoporosis tend to have lower levels of this mineral. A small number of studies indicate that increasing magnesium intake via diet, or supplements, might increase bone density in older women.
5. Anxiety Relief: Studies show a strong effect on mental relaxation. It relaxes the mind and muscles promoting a sense of wellbeing, and also improving sleep. Lower levels of magnesium have been linked to depression and anxiety, especially in teens.
Magnesium is most commonly sold as oxide or citrate. Both will provide benefits. However, taking too much at one time may cause diarrhea, bloating or gas. Spreading the dosage thought the day may help avoid these issues. 400 mg per day by supplement, and, or food intake is recommended.
High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and dark chocolate. Lots of great choices here, we’ve added it to our Whole Food Multivitamin as well as our Sleep and Mood Supplements, just to be sure you get enough!
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.