Nutrition. Vitamins. You.
Photo by Vladislav Muslakov on Unsplash There are thousands of us who like to slip into our pajamas and put our heads down for a good night’s sleep. But what happens when you find yourself lying away in the early hours of the morning because …
It’s common knowledge that inactive individuals can have a higher risk of becoming obese and developing numerous conditions, including type 2 diabetes. But did you know that inactive individuals, especially teenagers, have weaker bones than those who are physically active? Bones: Inactive Teens vs. Active …
Written by Nicole Crane BS, NTP
In the United States alone, 72 million adults (nearly one third of all people over the tender age of 20) have high blood pressure, according to the National Heart and Lung Association. Worldwide, the number of people expected to have elevated blood pressure has been estimated to climb to 1.56 billion by 2025. When blood pressure remains uncontrolled, it can have serious consequences like damage to the heart, arteries and other organs. This can increase the risk of a heart attack, stroke, or other heart diseases like congestive heart failure, atherosclerosis (fatty buildup in arteries causing hardening of the arteries), peripheral artery disease and other heart and vascular problems. Over time, high blood pressure can also do damage to the kidneys, allow for fluid to accumulate in the lungs and affect the healthy flow of blood to the brain and around the body. Having normal, healthy blood pressure is an important aspect of overall wellness.
A meta-analysis, funded by the Indiana University School of Medicine Strategic Research Initiative found results that show a positive association between a daily intake of magnesium and a reduction in blood pressure. Data from 34 clinical trials, a total of 2,028 participants, was collected for the analysis. Researchers found that those participants who had a median of 368mg of magnesium daily for an average of 3 months, recorded a decrease in systolic blood pressure of 2.00mg Hg and a decrease in diastolic blood pressure of 1.78 mm Hg. “With its relative safety and low cost, magnesium supplements could be considered as an option for lowering blood pressure in high-risk persons or hypertension patients,” says Yiqing Song, Md. Sc.D, lead author of the study. [Read the meta-analysis by clicking here!]
Magnesium is an essential nutrient required for the basic functioning of over 320 different enzymes. But Magnesium really shines when it comes to heart health and supporting normal blood pressure. Every time the heart beats, calcium is what causes the heart to constrict, but it is magnesium that allows the heart to relax again and fully fill back up with blood. If the heart muscle does not get to relax in between beats, it can have a negative effect on heart rhythm, blood pressure and overall heart muscle function.
Magnesium deficiency has numerous health consequences, including increasing the risk of a cardiac event, like a heart attack or stroke. A 2013 study followed 5,511 men and women for an average of 7.6 years linked consuming the recommended daily intake of magnesium (350 – 450 mg) to healthy blood pressure. This study found that the highest levels of urinary magnesium loss, which is reflective of a higher magnesium intake, corresponded to a 25% reduction in risk of hypertension. Many studies have demonstrated similar results. A 10 year study of over 28,000 healthy female health professionals over the age of 45 show the benefits of magnesium for the heart. Women with the highest intake of magnesium (434 mg daily on average) had the healthiest levels of blood pressure compared to women with the lowest intake of magnesium (256 mg on average). Those who had a high intake of magnesium had a 7% lower risk of developing hypertension when no history of high blood pressure or heart disease was present. Magnesium is a vital nutrient for protecting the heart, brain and the rest of the body.
As essential as magnesium is for health, it can be difficult to get enough from food alone. Nuts and seeds, beans and leafy greens are all good sources, but have anti-nutrients like phytates and oxylates that prevent optimal absorption of this important mineral. Magnesium supplements for many are the simplest, most effective way to meet daily magnesium needs. Avoid oxide forms and seek out citrate and glycinate forms, which offer much better absorption. Men need at least 425 mg daily and women need at least 325 mg, but those who have chronic stress often require much more.
High blood pressure can be very dangerous to ignore. Dubbed the “Silent Killer” because it has little to no symptoms, hypertension takes a huge toll on the heart and the rest of the body. Good nutrition can address the root of this serious health issue. With intakes of magnesium on a steady decline for the last several decades, it is quite possible that deficiency of these precious minerals is an overlooked contributor to hypertension. Magnesium is a mineral that most of us just do not get enough of, for several reasons. Only 25% of U.S. adults eat enough vegetables, our soil is depleted of minerals and many of us have stress that depletes the body of this vital mineral. Magnesium can be safely taken with most medications, including those for high blood pressure. These essential electrolyte minerals support the heart in a fundamental way, but are also essential for our bodies to function properly at the cellular level. When internal biochemistry is balanced and well supported, the whole body is healthier and feels vibrant. The road to good health is paved with potassium and magnesium. Are you getting enough?
Jerry Hickey is a pharmacist and radio personality and fills the esteemed role of Scientific Director and President of Invite Health. He has spent his professional life analyzing nutritional information and medical studies with the aim of creating the highest quality and most natural nutraceuticals …
By Nicole Crane, BS, NTP In the United States alone, 72 million adults, nearly one third of all people over the tender age of 20, have high blood pressure, according to the National Heart and Lung Association. Worldwide, the number of people expected to have …
Are you feeling exhausted or noticing strange muscle cramps that are throwing off your workouts? You might be suffering from a magnesium deficiency. Dubbed the “invisible deficiency” by some experts because it’s so hard to spot and diagnose, magnesium deficiency is more dangerous than many people think. Here’s what you need to know about magnesium deficiency.
The mineral Magnesium is best known as a counterpart to Calcium for improving bone health but that is only a small part of Magnesium’s story. The National Institutes of Health lists Magnesium as being necessary for more than 300 biochemical reactions in the body. It is necessary for protein synthesis and maintaining normal muscle and nerve function, keeping the hearts rhythm steady and normal, and for energy production. Magnesium is also needed for blood glucose control (blood sugar), and blood pressure regulation.
Click here to read, “Magnesium and Its Many Benefits” by Mike Parenti, CN
The Recommended Dietary Allowance (RDA) refers to the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals. The RDA for Magnesium is 420mg a day for men over 30 and 320mg a day for women over 30. An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Assessing magnesium status is difficult because most magnesium is inside the cells or in bone. The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues.
The following groups are more likely than others to be at risk of magnesium inadequacy because they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body:
Europe approves important health claims for magnesium – click here to read them!
Loss of appetite, nausea, fatigue — the initial symptoms of magnesium deficiency are also common side effects of other health conditions, making it difficult to diagnose. To make matters scarier, this condition can be difficult to detect with medical tests. Since only 1% of magnesium is found in your blood (most of it is in your bones or organs), a simple needle prick often won’t help determine your levels. It may be what you’re eating – rather than what you’re not eating – that’s putting you at risk for magnesium deficiency. The main culprits: soda, caffeinated beverages and alcohol.
Click here to read Independent Research Studies on Magnesium information and benefits!
Your best bet when it comes to correcting a magnesium deficiency is to take preventative measures. You should only use magnesium supplements under the direction of a doctor – and be sure not to exceed 350 non-food milligrams of magnesium per day. Food sources are a great start to fighting magnesium deficiency, so focus on amping up your consumption of leafy greens – one cup of cooked spinach provides 157 milligrams of magnesium. Legumes are a solid choice too, with a cup of cooked white beans coming in at 113 milligrams of the nutrient. And if you’re a fan of squash and pumpkin seeds, one cup packs in a whopping 649 milligrams. Other great options are nuts, including almonds and cashews, most types of fish, and whole grains.