Why Should You Take Magnesium In Supplement Form
Many doctors and nutrition experts recommend supplementing this vital mineral because its commonly used by the body and needs to be replenished, yet most foods only contain trace amounts of it. As such, the average person can typically benefit from magnesium supplementation.
If youve been eating a balanced and highly nutritious diet for a long time, you may not have a magnesium deficiency at all. However, most people who have only recently started to focus on their health havent been making an effort to consume foods that are rich in this often-overlooked mineral.
Its also possible to limit your absorption of magnesium by eating certain foods. Bioavailability the bodys ability to absorb the mineral in a usable form is another factor to consider if youre trying to determine which foods to eat. You could actually be getting more than enough magnesium in your diet, but the food sources that youre getting it from arent making the mineral bioavailable.
The National Institute of Health stated in their National Health and Nutrition Examination Survey that the vast majority of Americans arent getting enough magnesium in their daily diets. This doesnt mean that theyre deficient in the sense that their levels are dangerously low, but it means that their diet is in a state of magnesium inadequacy, which puts them at risk for becoming deficient if corrections arent made.
Source Naturals Magnesium Malate
Each 6-capsule dose contains a huge 3.75g of magnesium malate trihydrate, a highly-absorbable form of magnesium. The addition of malic acid in this product also helps to boost energy and reduce muscle soreness, making it a great investment for anyone in the market for a magnesium source.
- Can help to reduce muscle soreness
Whats in it: One serving contains:
- 375mg magnesium oxide, along with 2.5g malic acid, which can increase energy levels and reduce muscle soreness.
Who makes it: This supplement is made by Source Naturals, a company with over 35 years experience in the field of wellness and wellbeing. Source Naturals aim to use scientifically optimal ingredients and supplements to bring the body into balance, in a process they call Bio-Alignment.
|Where to Get It|
Top 17 Foods High In Magnesium
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What Are The Common Side Effects Of Blood Pressure Medications
There are different types of prescription blood pressure medications on the market that come with their own set of side effects. And each type of medication treats your blood pressure in a different way.
One common type of blood pressure medication is called a diuretic, which works by removing excess water and salt from your body. Diuretic medications side effects include:
- Excess urination
- Erectile disfunction in men
- Weakness, leg cramps, fatigue
Beta-blockers are another type of commonly prescribed blood pressure medication. They counter high blood pressure by making the heart beat more slowly and less forcefully. Common side effects of beta-blockers are:
- Cold hands and feet
- Sleep disorders
- Asthma symptoms
Calcium blockers are a type of blood pressure medication that blocks calcium from entering the heart and blood vessels so they can relax. Common side effects of calcium blockers are:
- Heart palpitations
There are plenty of other scary side effects such as nausea, skin rashes, weight gain/weight loss, excessive hair growth and more. If you’re prescribed blood pressure medicine, be sure to ask your doctor about the potential side effects before you begin taking them.
How Much Magnesium Is Enough
According to the National Institutes of Health, the adult body contains 25 grams of magnesium, mostly in the bones. This amount depends on several factors, like diet and a persons kidney function. Many people do not get enough magnesium in their diets, says Dhanunjaya Lakkireddy, MD, chair of the American College of Cardiologys Electrophysiology Council.
The recommended dietary allowance for magnesium meaning the amount you should take in each day varies depending on your age and sex. On average, the RDA is 400 milligrams for men ages 19 to 30 and is lower, at 310 mg, for women of the same age. For those 31 and older, men should get 420 mg of magnesium daily, and women should get 320 mg daily. If a person’s magnesium level is less than 1.8 mg per deciliter, they are considered to have a magnesium deficiency, Dr. Lakkireddy explains.
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Now Foods Magnesium Caps
NOW Foods Magnesium Caps offer 400mg of magnesium per serving. These simple, yet effective, pills offer what they are supposed to, without using any fillers, gluten, milk, soy, wheat, corn or other common allergens. Overall, this is one of the better magnesium supplements available. Its offered at a very reasonable price and comes from a highly reputable company.
- From one of the best companies in the business
- Excellent value for money
Whats in it: One serving contains:
- 400mg magnesium, consisting of magnesium oxide, magnesium citrate, and magnesium aspartate. This blend is designed for optimal absorption and beneficial effects.
Who makes it: This product is made by NOW Foods, widely considered to be one of the best companies in the entire supplement industry. NOW has decades of industry experience producing high quality, simple and highly effective products. Today, they produce and distribute over 1,400 products, and have become one of the biggest companies in the industry.
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Which Magnesium Supplement Is Right For Me
If your only experience with over-the-counter magnesium comes from the occasional glug of milk of magnesia torelieve your digestive distress, guess what? There is a whole wide world of magnesium supplements out there! This wonder nutrient is available in several formulations, with each variety aiming to treat different symptoms.
To make it easier for you to head to your local pharmacy, health food store, or vitamin shop and buy the best kind ofmagnesium supplement for you, weve asked experts to lay out all your optionsand make some recommendations for how, when, and why to take magnesium.
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Anxiety And Depression Relief
Magnesium has been shown to help relax and calm nervous systems, helping you decompress before a night of zzzs. Getting proper sleep is critical to more than just your physical functioning but also your mental fitness, as lack of sleep could lead to anxiety and depression.
When taking care of yourself, its critical to include proper nutrients and sleep into your routine to maintain healthy stress levels and serotonin to combat anxiety and depression. Without care for your mental health, these two can really send an individual into a mental tailspin. Additionally, struggling with anxiety or depression can further inhibit sleep, causing a vicious cycle that can be difficult to emerge from.
Magnesium Helps Your Heart Keep The Beat
Magnesium is central to a healthy heart rhythm because its involved in transporting other electrolytes, such as calcium and potassium, into cells. Electrolytes are all-important for nerve signals and the muscle contractions of a normal heartbeat. Research shows that magnesium deficiency, or restricted magnesium intake, increases irregular heartbeats known as arrhythmias.
In a review published in May 2019 in Cardiology Research and Practice, researchers found that a low level of magnesium in the blood may increase the risk of developing cardiovascular disease. In addition, the review showed that a low magnesium level is associated with atrial fibrillation , the most common heart rate disorder. Afib occurs when a malfunction in the hearts electrical system causes the upper chambers of the heart to quiver.
How To Avoid And Correct Magnesium Deficiencies
First, beyond taking a well-rounded magnesium supplement, youll obviously want to increase the amount of magnesium-rich foods in your diet. Some foods to keep in mind include beans, dark green vegetables, seafood, seeds, nuts, and even chocolate. Second, youll want to avoid alcohol and caffeine, as both of these substances can interfere with magnesium absorption. Finally, try to stick to a sustainable exercise regimen, as it will improve your digestion and sleep patterns in general.
How Can You Tell If You Are Magnesium Deficient
Now that you know that approximately half of the population is legitimately deficient in magnesium and the vast majority are only getting minimal amounts, you might be wondering if you actually have something to worry about. You could be dealing with the consequences of magnesium deficiency if youre experiencing any of the following symptoms:
Of course, while the list above is already relatively extensive, there are hundreds of other problems that can be caused or exacerbated by inadequate consumption of magnesium.
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Our Research On Blood Pressure Products
When looking for an effective blood pressure product to manage and control high blood pressure and reduce LDL cholesterol levels, you must educate yourself by reading product labels to better understand what you are taking. We were able to immediately spot manufacturers that were simply out to make a quick return and cash in on the latest trends versus the products that we consider to be high quality and effective supplements that will bring positive results.
Our research identified several key, clinically-proven ingredients which should be included in a blood pressure supplement to achieve optimal results. These unique ingredients help to manage blood pressure by keeping the blood vessels healthy, such as by regulating cholesterol levels and keeping the arteries dilated, which will ensure healthy blood flow. These ingredients include:
- Olive Leaf
Thorough research takes time and money, which most people dont have an endless supply of. So, we did the work for you, saving you both. We researched numerous blood pressure supplements to ascertain an in-depth analysis of what is out there on the market.
To determine those products that we could rate as beneficial, we looked to see if they contained the correct concentration and ingredients, how potent they were and their grade of purity. We eliminated products that we found to contain synthetic fillers, unnecessary ingredients and those that each pill showed inconsistency with each other.
Do I Need A Magnesium Supplement
Generally, you can get enough magnesium from your diet alone! However, those who do not consume magnesium-rich foods, such as nuts, legumes, seeds, and leafy green vegetables, may consider taking a supplement. Additionally, if youve been diagnosed with magnesium deficiency, your doctor may recommend you a magnesium supplement.
Men should get around 400-420 mg of magnesium per day, while women should consume 300-310 mg of magnesium daily. The dosing for children will depend on their age, and its wisest to seek advice from a healthcare provider regarding this.
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Red Reishi For High Blood Pressure
A Japanese study found that taking Red reishi extracts for 6 months lowered average blood pressure by 19/10 mmHg. This has not been followed-up in English-language publications so cannot be confirmed, but Reishi is widely used in Asia to maintain good health and remains a useful supplement for anyone with prehypertension as it may improve other cardiovascular disease risk factors, such as insulin resistance, triglyceride and HDL-cholesterol levels.
A study involving people with stress-related symptoms, also showed that reishi improved overall well-being significantly more than placebo. The effects of Reishi are enhanced by vitamin C which increases absorption of the active components.
A typical dose is 500 mg reishi extract, two to three times daily.
No serious side effects have been reported but check for interactions with any medicines you are taking.
Cinnamon Lowers Cholesterol And The Risk Of Heart Diseases
Aside from high blood pressures connection to diabetes, its also greatly linked to heart diseases. After all, your heart is responsible for pumping blood and distributes it all throughout our body.
To make things clear, Cinnamon cannot cure Heart Diseases. However, it can help prevent this condition. It reduces your triglyceride level as well as BadLow-Density Lipoprotein cholesterol levels. High Cholesterol levels can also contribute to increasing your high blood pressure.
So if youre watching out for your blood pressure, you should also keep an eye on your cholesterol level as one can affect the other.
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Magnesium For High Blood Pressure
Magnesium maintains the electrical stability of cells and relaxes smooth muscle cells in artery linings to promote blood vessel dilation and lower blood pressure. Good magnesium levels also protect against calcification of coronary arteries.
Good food sources of magnesium include nuts and seeds, dark green leaves, beans, fish, dried fruit, wholegrains and dark chocolate . Tap water in hard-water areas are also important sources for some people.
Magnesium deficiency is common and increases the risk of developing hypertension.
In seven studies, involving 135 people on high blood pressure medication, adding magnesium supplements to existing treatment improved blood pressure control. In those whose starting systolic blood pressure was high despite medication, magnesium supplements lowered blood pressure by an average of 18.7/10.9 mmHg.
This highly significant effect suggests that magnesium deficiency plays an important role in the development of medication resistant hypertension. While this figure is the one Ive used in the above comparison, if you are not magnesium deficient, and have mild to moderate hypertension, magnesium supplements may only reduce your blood pressure by around 3/2mmHg.
This may partly explain why people with good dietary intakes of magnesium were 37% less likely to die from any medical cause, over a 5 year follow-up period, than those with the lowest intakes. Magnesium is one of the supplements I make sure to take every day!
Beetroot Juice Supplements For High Blood Pressure
Beetroot juice lowers blood pressure partly due to its potassium and magnesium content, but mostly due to its high content of nitrates. When consumed, beetroot nitrates are rapidly converted into nitrites by bacteria that live in the mouth. When absorbed into your circulation, these nitrites form nitric oxide a cell-signalling molecule which lowers blood pressure by allowing blood vessels to dilate.
In healthy volunteers with normal blood pressure, taking a beetroot juice supplement every day for 4 weeks lowered blood pressure by an average of 7.7/5.2 mmHg compared with placebo when assessed by 24-hour ambulatory blood pressure monitoring.
Benefits start within one hour, reach a maximum after 4 hours, and are still evident 24 hours later, making it at least as effective as many prescribed antihypertensive medications.
Include beetroot in your diet as much as possible. Eating 100g cooked or grated raw beetroot provides the same level of nitrates as 250ml beetroot juice.
If you dont like the taste of beetroot, supplements are available.
NB Concentrated beetroot can turn urine pink this may be alarming but is harmless.
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Who Is At Risk For Magnesium Deficiency
With age, magnesium absorption decreases in the body. Magnesium can also be caused by certain conditions, including , malnutrition, , a digestive disorder like Crohns disease or , diabetes, or chronic diarrhea.
Prolonged use of certain medications can cause too much magnesium excretion. These include like Lasix , as well as like Nexium and Prevacid used to treat . Because older people are more likely to take these medications, they’re at greater risk for a magnesium deficiency.
Who Can Benefit From Taking Magnesium
Anyone who does not get enough of this mineral in their diet can experience benefits. Somewhere between 57% and 80% of Americans have a magnesium deficiency, so frankly, the majority of people can benefit from taking a supplement. With that being said, here are the groups of people that will notice the most changes:
Clearly, a lot of folks can experience some very noteworthy benefits from these simple and effective health products. As with anything, we recommend you speak to your doctor before beginning any new supplement.
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Magnesium Supplements May Help To Lower Blood Pressure
11 July 16
Getting enough magnesium may help keep blood pressure under control, a new meta-analysis of previous research finds.
People in studies who took magnesium supplements had lower blood pressure after three months compared with people who did not take magnesium supplements, according to the analysis, published today in the journal Hypertension.
“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,” lead author Dr. Yiqing Song, an associate professor of epidemiology at Indiana University, said in a statement.
In their meta-analysis, the researchers looked at 34 studies totaling more than 2,000 patients. All of the studies were randomized, double-blind, placebo-controlled trials, meaning that some of the people in each study were given a placebo instead of magnesium, and neither the participants nor the researchers knew who received the placebo or the magnesium. The studies ranged in length from three weeks to six months, and participants took between 240 and 960 milligrams of magnesium each day during their studies.
The researchers found that taking 368 mg of magnesium supplements daily for three months reduced people’s systolic blood pressure by an average of 2 millimeters of mercury , and reduced their diastolic blood pressure by an average of 1.8 mm Hg.