The Spark of Life. Magnesium. Rich Sources of Magnesium: Not everyone is getting enough magnesium in their diet.

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1 Research Summary Magnesium The Spark of Life Not everyone is getting enough magnesium in their diet. The National Diet and Nutrition Survey (2016) has shown that 37% of teenagers and 12% of adults have very low dietary intakes of magnesium. 1 It can be challenging to get sufficient magnesium from foods that were once our richest sources. The magnesium content of plant foods is known to have decreased by 20-30% over the last 60 years. 2 Cooking, storage and processing methods have further reduced the magnesium content of food. Who is at risk of magnesium depletion? It is difficult to detect magnesium deficiency through testing, meaning you may need to identify lifestyle factors that could increase a client s risk of depletion. Magnesium depletion can be increased by chronic stress, infection, poor sleep, exercise, alcohol, salt, caffeine and fizzy drinks. Rich Sources of Magnesium: Green leafy vegetables Wholegrains Nuts Seeds Legumes This summary will outline the effects of magnesium on: 1. Stress 2. Sleep 3. Energy 4. Muscle Function & Sport 5. Female Hormones How can magnesium intakes be increased? Start by increasing the intake of magnesium-rich foods, reducing behaviors that deplete magnesium and consider supplementation. 1. National Diet & Nutrition Survey. Results from Years 5 and 6 (combined) of the Rolling Programme (2012/ /2014) uk/government/uploads/system/uploads/attachment_data/file/551352/ NDNS_Y5_6_UK_Main_Text.pdf 2. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables and grains. J Altern Complement Med 7: , Abbasi B, Kimiagar M et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind, placebo-controlled clinical trial. J Res Med Sci Dec; 17(12):

2 Stress Chronic stress is a significant risk factor for mental illness and there is substantial evidence to support the use of magnesium in stress-related illness and mental health. Magnesium regulates the HPA (hypothalamic-pituitary-adrenocortical) axis, which helps the body to maintain a balanced stress response. Mental and physical stress both increase magnesium elimination from the body, which can lead to dysregulation of the HPA axis. Additional supportive stress nutrients include the calming amino acids glycine, taurine & theanine and vitamin B6, which helps the body to make neurotransmitters. Multiple studies have now shown improved stress response, anti-depressant and anti-anxiety effects with magnesium supplementation. Stress In a 2016 randomised controlled study, researchers found that 400mg daily magnesium supplementation significantly increased heart rate variability (HRV). Low HRV is a strong marker of stress so this study suggests a beneficial effect of supplementation on the stress response. 1 Anxiety In a 2017 systematic review, researchers concluded that existing evidence is suggestive of a beneficial effect of magnesium supplementation on subjective anxiety in anxiety vulnerable samples. 2 Figure 1: Magnesium Significantly Improves Depression Depression In a 2017 randomised clinical trial, 6 weeks of daily treatment with 248mg magnesium significantly improved depression scores. Symptoms of anxiety, headaches, muscle cramps, constipation and energy levels also improved. 3 A 2008 clinical trial found magnesium supplementation to be as effective as the anti-depressant imipramine in treating depression, and without any of the side effects commonly associated with anti-depressant medication. 4 See figure 1. Scale: A score of 21 to 30 points is indicative of moderate to severe depression, 11 to 20 points mild depression, and 0 to 10 points absence of depression. 1. Wienecke E, Nolden C. Long-term HRV analysis shows stress reduction by magnesium intake. MMW Fortschr Med Dec; 158(Suppl 6): Boyle NB, Lawton C et al. The effects of magnesium supplementation on subjective anxiety and stress a systematic review. Nutrients 2017 May; 9(5): Tarleton EK, Littenberg B, MacLean CD et al. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS One June Barragán-Rodríguez L, Rodríguez-Morán M, Guerrero-Romero F. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomised, equivalent trial.

3 Sleep Magnesium helps to balance the sleep-wake cycle and supports production of the sleep-inducing hormone melatonin too. Magnesium depletion negatively affects sleep and chronic sleep deprivation further depletes magnesium levels, which may result in a vicious cycle of worsening insomnia. Additional supportive sleep nutrients include calming amino acids l-tryptophan and l-theanine, milk protein hydrosylate and hops - a natural plant sedative. Often named nature s tranquiliser, magnesium regulates neurotransmitters that directly affect sleep. Insomnia A 2012 double-blind randomised clinical trial investigated the effects of 500mg magnesium supplementation daily vs. placebo for 8 weeks in elderly people with insomnia. In the group taking daily magnesium supplements, sleep time and efficiency increased, and the time taken to fall asleep was significantly reduced too Abbasi B, Kimiagar M et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind, placebo-controlled clinical trial. J Res Med Sci Dec; 17(12): Energy Magnesium is essential for energy. It is needed both for the production and utilisation of ATP and for proper mitochondrial function. As such, it has been suggested that magnesium may play an important role in treating fatiguerelated health problems such as chronic fatigue syndrome (CFS) and fibromyalgia syndrome (FMS). While studies of oral supplementation with magnesium in CFS sufferers are lacking, more research has been carried out on magnesium supplementation in FMS with promising results. Energy production processes also require malic acid, acetyl-lcarnitine, B vitamins, vitamin C, selenium and iodine. Figure 2: Magnesium + Malic Acid Reduce Symptoms of Fibromyalgia Without magnesium the body can neither make nor use energy. Chronic Fatigue Syndrome An early study found that compared to healthy controls, people with CFS had low blood levels of magnesium and that intravenous magnesium treatment improved energy levels, emotional state and reduced pain. 1 Fibromyalgia An open label study assessed the effects of 8 weeks of magnesium ( mg) and malic acid ( mg) supplementation in fifteen patients with FMS. All patients reported significant subjective improvement of pain within 48 hours of starting the supplement protocol. 2 See Figure Cox IM, Campbell MJ et al. Red blood cell magnesium and chronic fatigue syndrome. Lancet 1991 Mar 30; 337(8744): Abraham GE & Flechas ID. Management of fibromyalgia: a rationale for the use of magnesium and malic acid. J Nutr Med 1992; 3: 49-59

4 Muscle Function & Sports Magnesium is involved in many different aspects of muscle function and exercise including energy production, oxygen uptake, muscle contraction, muscle relaxation and electrolyte balance. Low levels may also impair physical performance and exercise capacity and are associated with muscle cell damage. Additional nutrients such as the amino acids l-carnitine, creatine, glutamine and taurine, B vitamins and malic acid are required to support magnesium s role in sport and muscle function. Severe magnesium depletion results in muscle weakness, dysfunction, cramping and spasms. Muscle cramps & spasms Two case reports have found that muscle cramps and spasms in individuals undergoing heavy exercise were resolved with magnesium supplementation. 1 Physical performance In a 2014 randomised controlled trial published in the American Journal of Clinical Nutrition, 12 weeks daily supplementation with 300mg magnesium improved physical performance in healthy elderly women. 2 Strength & muscle function A 2011 study found a higher dietary magnesium intake to be associated with improved strength performance in 26 elite basketball, handball and volleyball players. 3 Inflammation & stress In a 2016 study published in the Journal of Medical Biochemistry, researchers found that rugby players given 500mg daily magnesium for 4 weeks had altered stress (HPA axis activity) parameters and reduced inflammation following strenuous physical activity Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res Sep; 19(3): Veronese N, Berton L et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr Sep; 100(3): Doi: /ajcn Santos DA, Matias CN et al. Magnesium intake is associated with strength performance in elite basketball, handball and volleyball players. Magnes Res Dec; 24(4): Doi: /mrh Dmitrasinovic G, Pesic V et al. ACTH, cortisol and IL-6 levels in athletes following magnesium supplementation. J Med Biochem Oct; 35(4):

5 Female Hormones The widespread benefits of magnesium supplementation include improvements in PMS (premenstrual syndrome), menstrual migraine headaches, menstrual cramps, painful periods, polycystic ovary syndrome (PCOS), hot flashes, fertility, pregnancy and pregnancy outcomes. Chronic stress can wreak havoc on female hormone balance and so magnesium s role in regulating stress is vital to support female health at a foundation level. Magnesium, along with vitamin B6 helps the conversion of essential fats into antiinflammatory, pain-relieving substances called prostaglandins and acts as a soothing muscle relaxant too. There is evidence to suggest that magnesium is more effective for mood-related PMS symptoms when combined with vitavmin B6. 1 See Figure 3. Myo-inositol, in addition to magnesium, has been much studied for its beneficial effects in fertility, PCOS and a severe form of PMS known as pre-menstrual dysphoric disorder (PMDD) in particular. Calcium, manganese and vitamin E are also useful additional support nutrients for female health. PMS Women with PMS have been shown to have low magnesium levels compared to those who are PMS free. 2 A 2015 case control study conducted on 62 women with PMS (aged 20 25) found that more than a third were deficient in magnesium. 3 An open label study found a 35% reduction in PMS symptoms after 3 months supplementation with 250mg of magnesium daily. 4 PCOS Clinical research published in 2008 and 2009 respectively found that supplementation with myo-inositol in women has been found to reduce symptoms 5 and improve response to fertility treatments 6 in women with PCOS. Magnesium supplementation has been shown to be crucial nutrient for many aspects of female hormonal health. For more research tools or information on our products call our dedicated technical team on (opt 3) Figure 3: Magnesium + B6 Reduces Symptoms of Premenstrual Syndrome or visit our online Nutrition Library at Reduction in PMS Score 1. Fathizadeh N, Ebrahimi E et al. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res Dec; 15(Suppl 1): Rosenstein DL, Elin RJ et al. Magnesium measures across the menstrual cycle in premenstrual syndrome. Biol Psychiatry Apr 15; 35(8): Saeedian Kia A, Amani R et al. The association between the risk of premenstrual syndrome and vitamin D, calcium and magnesium status among university students: a case control study. Health Promot Perspect Oct 25;5(3): Doi: /hpp ecollection Quaranta S, Buscaglia MA et al. Pilot study of the efficacy and safety of a modified-release magnesium 250mg tablet for the treatment of premenstrual syndrome. Clin Drug Investig. 2007; 27(1): Minozzi M, D Andrea G et al. Treatment of hirsutism with myo inositol: a prospective clinical study. Reprod Biomed Online Oct; 17(4): Papaleo E, Unfer V et al. Myo-inositol may improve oocyte quality in intracytoplasmic sperm injection cycles. A prospective, controlled, randomised trial. Fertil Steril May; 91(5):