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Thread: Top 7 Benefits of Magnesium

  1. #1

    Top 7 Benefits of Magnesium

    Top 7 Benefits of Magnesium

    Magnesium is intimately involved in over 600 reactions in the body including the metabolism of food, the transmission of nerve impulses, the synthesis of fatty acids and proteins, muscle movements, gene maintenance and protein formation.

    It is one of seven essential macrominerals that must be consumed daily in large amounts — 100 milligrams or more. We store about 25 grams of magnesium in our body with more than 50 percent of this being stored in the skeletal system. The rest goes in the muscles, soft tissues and bodily fluids.

    Unfortunately, studies note that about 50 percent of the people in the United States and Europe get far less than the recommended amount of magnesium. It is important to know that magnesium levels in soil are lower than they used to be. Plus, the use of chemicals such as fluoride and chlorine in water make magnesium less available. In addition, daily use of sugar and caffeine also deplete magnesium supplies within the body. In addition, if you live a high-stress life, it is likely that you are magnesium deficient.

    A magnesium deficiency can lead to a range of chronic health issues. Just to name a few: calcium deficiency, poor heart health, weakness, anxiety and high blood pressure. You can also add type 2 diabetes, respiratory issues, fatigue, poor memory and confusion to the list.

    Health benefits of magnesium
    Here is just a sneak peek at some of the amazing benefits of this tiny macromineral and why it is so important to be sure you are getting enough of it.

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    "No one is useless in this world who lightens the burdens of another.” ~ Charles Dickens

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  3. #2
    They forgot that it burns under water.

    That can be a big benefit.
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  4. #3
    Quote Originally Posted by acptulsa View Post
    They forgot that it burns under water.

    That can be a big benefit.
    Works good as a laxative too. That could burn you as well- though in a different way.

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  5. #4
    Donnay, You must be independently wealthy. If I accumulated and used every vitamin or extract that you have recommended over the years I would have no money. Vitamin C, Calcium, D, Magnesium........ Then for every issue use elderberry extract or xyz or this or that. Then it is wise to note that all vitamins are not the same. Don't take generic store brand because your body cannot absorb them??

    Please take this opportunity to compile a list of every vitamin/nutrient that we should take each day along with a list of extracts that we should have on hand for that occasion that it is necessary. Also tell us the way to get that vitamin/nutrient so our body can absorb it. Please start a new thread like your bible verse of the day so health conscious people can refer to it.

  6. #5
    Quote Originally Posted by Schifference View Post
    Donnay, You must be independently wealthy. If I accumulated and used every vitamin or extract that you have recommended over the years I would have no money. Vitamin C, Calcium, D, Magnesium........ Then for every issue use elderberry extract or xyz or this or that. Then it is wise to note that all vitamins are not the same. Don't take generic store brand because your body cannot absorb them??

    Please take this opportunity to compile a list of every vitamin/nutrient that we should take each day along with a list of extracts that we should have on hand for that occasion that it is necessary. Also tell us the way to get that vitamin/nutrient so our body can absorb it. Please start a new thread like your bible verse of the day so health conscious people can refer to it.
    Well when you measure independent wealth that is subjective, my wealth is knowledge. I never want to stop learning, so I research a lot to gain that knowledge. However, by keeping that knowledge to myself, IMHO, is pretty selfish. I also realize that there is no "one-size-fits-all" approach to anything. That is why I post these findings so that people can gain some knowledge by it, and possibly find that, something as simply as magnesium can help them.
    My website:

    "No one is useless in this world who lightens the burdens of another.” ~ Charles Dickens

  7. #6
    13 Signs You Are Magnesium Deficient… & How To Fix It

    by Susan Patterson

    Magnesium is by far the most important nutrient in the body and has a vital role to play in health. According to American neurosurgeon and pain medicine pioneer, Norman Healy, MD, Ph.D., every illness is somehow associated with a magnesium deficiency, and it is the missing cure to many diseases.

    Magnesium is the fourth most abundant mineral in the body and is found in the teeth, red blood cells and bones.

    Magnesium helps regulate potassium, sodium and calcium, and it is necessary for cellular health and over 300 biochemical functions. The most powerful antioxidant in your body, glutathione, requires magnesium for synthesis. Sadly, many people are unaware of the role of magnesium and the fact that they may well be deficient.

    Symptoms of Magnesium Deficiency
    The human body is constantly seeking balance. It will do what is necessary to bring about internal balance, which is its job. To reach homeostasis, the body will send up red flags, flares if you will, that are not to be ignored. If you just push off these warning flags, your body will go into a deep spiral that will result in disease and poor overall health.

    Could you be deficient in magnesium? See how many of these are true of you.

    Migraine Headaches
    Millions of people suffer from migraine headaches and are not even sure why they suffer. Magnesium is necessary for balancing neurotransmitters in the body. Studies have shown that 360-600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent.

    Leg Cramps
    Over seventy percent of adults and many children experience leg cramps with regularity. If you have ever suffered from leg cramps you know just how painful they can be – even debilitating. Magnesium is vital in the control of neuromuscular signals and muscle contraction. Magnesium deficiency can lead to leg cramps and those who eat magnesium-rich foods or take a supplement, generally find relief from these cramps. Persons who suffer from both restless leg syndrome and leg cramps are often prescribed magnesium and potassium together to alleviate these conditions.

    Do you often have trouble falling or staying asleep or suffer from frequent anxiety, hyperactivity or restlessness? If so, you may be lacking in magnesium. Magnesium is critical in something known as GABA function that is known to bring about feelings of relaxation and calmness. Adding magnesium-rich food to your diet – especially your dinner meals is important for sleep and relaxation. A magnesium supplement is also useful in getting a good night’s sleep.

    High Blood Pressure
    Statistics tell us that over 70 million Americans suffer from high blood pressure – a precursor to heart disease and stroke. Magnesium, coupled with potassium help to keep the heart healthy and blood pressure balanced. When the body is deficient in magnesium, calcium is usually low as well.

    A study published in the American Journal of Clinical Nutrition found that a diet high in magnesium-rich foods can reduce the risk of a stroke by 8 percent.

    Type 2 Diabetes
    Diabetes is a remarkably serious condition that is on the rise in America, even among our youth. People who have diabetes are at a great risk of developing a number of health complications including heart disease, kidney failure, vision loss, amputation of toes, feet or legs and even premature death. About ninety to ninety-five percent of all diagnosed cases of diabetes are type 2, also known as lifestyle diabetes.

    The good news is that, type 2 diabetes can be easily managed and even reversed through lifestyle changes such as diet and exercise. Researchers have also found that many people who have type 2 diabetes have low magnesium levels.

    Diets that are rich in magnesium have been shown to reduce the risk of type 2 diabetes. This is due to the role that magnesium plays in the metabolism of sugar. One study demonstrated that the addition of just 100 milligrams of magnesium daily lowered the risk of diabetes by 15 percent.

    Are you often tired and feel like you are running on your last cylinder? Perhaps you have a busy life, and you just put your fatigue off on this. However, low energy, weakness, and fatigue, can be the result of a magnesium deficiency. According to the University of Maryland Medical Center, 300- 1,000 milligrams of magnesium per day can help with energy levels.

    Muscle Pain/Fibromyalgia
    Fibromyalgia is a complicated condition that is marked by pain, fatigue, sleep problems and tender joints. Over 5.8 million Americans over the age of 8 are thought to suffer from fibromyalgia and between 80 and 90 percent of these people are women. According to a study that was published in Magnesium Research, magnesium consumption can reduce pain and tenderness fund in this condition and also improve blood markers.

    Also, a lack of magnesium may promote the following:
    bacterial and fungal infections
    kidney and liver damage
    mood swings
    increased symptoms of PMS

    Increased Risk Of Magnesium Deficiency Are Found In These Groups…
    Some people do a better job of assimilating magnesium than others. You can even inherit an inability to absorb magnesium.

    There are four groups of people that are at a greater risk than other for developing a magnesium deficiency. These include:

    People with type 2 diabetes – Diabetics tend to have increased urination that makes it difficult to absorb magnesium. Changing to a whole food diet, limiting sugar, fast and processed foods can help tremendously with magnesium retention.

    People who have digestive disorders – Digestive disorders such as Chron’s disease and celiac disease tend to impair magnesium absorption.

    People with alcohol problems – Alcohol is an “anti-nutrient” that sucks the nutrients or your cells and does not allow you to absorb vitamins and minerals from your food. Regular, recreational alcohol use can cause a problem as well. If you consume more than 2 glasses of wine per week it can be hard on your liver and leave you lacking in minerals because it causes dehydration, an imbalance in gut bacteria, immune system compromise, disrupted sleep and premature aging.

    Aging people – As we age magnesium levels drop and many elderly people don’t eat as much magnesium-rich food as they did when they were younger.

    People who take a lot of antibiotics – Taking a lot of antibiotics can damage the digestive tract and make it more difficult for magnesium found in foods to be absorbed.

    Magnesium Levels in Food are Decreasing
    Even if you eat a totally healthy diet, get plenty of exercise, don’t drink too much and are in apparently great health, does not guarantee that your magnesium levels are where they should be.

    Most of this is because magnesium levels in our food supply have been on the decrease for many years. We don’t feed the soil like we used to . Back in the day, farmers would allow the soil to rest by harvesting crops six years on and one year off. This would give the land time to heal and regenerate – resulting in higher amounts of nutrients.

    Research indicates that there has been a marked decline in the amount of nutrients. Not to mention the fact that we are growing fewer heirloom plants, using increased amounts of pesticides and introducing GMO’s into our diet.

    What Foods Are High in Magnesium?
    Regardless, we should still try to eat as many foods that are high in magnesium as possible. These include the following:

    Sesame seeds
    Sunflower seeds
    Pumpkin seeds
    Black Beans
    Mung Beans
    Sweet Corn

    How Much Magnesium Do I Need?
    The National Institutes of Health (NIH), suggests the recommended dietary allowance for adult males is approximately 400 mg, 320 mg for adult females and 350-400 mg for pregnant females. According to alternative health practitioner Dr. Weil, people should take half as much magnesium as calcium

    What About Supplements
    If you feel that you need a magnesium supplement, it is always best to speak to your health care provider. Here are some of the types of supplements that my be suggested:

    Magnesium Chelate – The magnesium in this supplement is easily absorbed and is the type that is found in many foods. Try this Doctor’s Best High Absorption Chelated Magnesium.

    Magnesium Chloride Oil – This type of magnesium can be applied to the skin and is often given to people who have digestive disorders. Some athletes use magnesium oil to increase endurance and energy. It is often used to ease muscle pain, heal wounds or irritation of the skin. You can buy magnesium oil from this page on Amazon, or you can make your own at home using this recipe from Wellness Mama.

    Magnesium Citrate – This is magnesium combined with citric acid. When taken in high doses it may have a laxative effect but is often used to improve digestion and prevent constipation. You can get magnesium citrate from this page.

    Magnesium Threonate – This magnesium supplement is very easily absorbed as it can penetrate mitochondrial membranes. Although not as readily available as other kinds, it is becoming more popular and is available from here.

    Magnesium Glycinate – This is a highly absorbable form of magnesium that is recommended for anyone who has a deficiency. It is less likely than some other supplements to cause a laxative effect. You can buy magnesium glycinate from this page on Amazon.

    Measuring Magnesium
    Keep in mind: deficiency most likely won’t show up on a routine blood test. Concentrations can also be measured in urine and saliva. However, since most people are deficient and supplements are relatively safe with few side effects, some practitioners suggest taking magnesium to prevent deficiency.
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  8. #7
    Smoking two packs a day also helps.
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  9. #8
    Fluoride can cause magnesium deficiency. In our body, the negatively charged fluoride binds with positively charged magnesium, which causes magnesium deficiency.

    An estimated 80% of Americans are magnesium deficient.
    Prescription drugs can also deplete your body of magnesium.
    Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness.
    Magnesium deficiency can cause amongst others: osteoporosis, heart attacks and diabetes.

    Over the past 30 years, women have been told to take supplemental calcium to avoid osteoporosis, and calcium has been added to food. Osteoporosis rates have continued to climb.

    If you're K2 or magnesium deficient, adding calcium will cause more problems than it solves. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms.

    If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm. This can cause heart attacks:
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  11. #9
    Magnesium Puts Psychiatric Drugs to Shame for Depression

    The Facts:This article was written by Sayer Ji, Founder of where this article first appeared. Posted here with permission.

    Reflect On:Is the priority of our federal health regulatory agencies and pharmaceutical companies human health, or profit? If there are more effective ways to treat several illnesses, why do they never mention them?

    Depression is one of the most widely diagnosed conditions of our time, with over 3 million cases in the U.S. every year, and 350 million believed affected worldwide.1 Conventional medicine considers antidepressant drugs first-line treatments, including the newly approved injected postpartum drug costing $34,000 a treatment, to the tune of a 16 billion dollars in global sales by 2023. Despite their widespread use, these drugs are fraught with a battery of serious side effects, including suicidal ideation and completion — the last two things you would hope to see in a condition that already has suicidality as a co-morbidity. For this reason alone, natural, safe, and effective alternatives are needed more than ever before.

    While research into natural alternatives for depression is growing daily —’s Depression database contains 647 studies on over 100 natural substances that have been studied to prevent or treat depression — it is rare to find quality human clinical research on the topic published in well-respected journals. That’s why a powerful study published in PLOS One titled, “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial,” is so promising. Not only is magnesium safe, affordable, and easily accessible, but according to this recent study, effective in treating mild-to moderate symptoms of depression.

    While previous studies have looked at the association between magnesium and depression,2-7 this is the first placebo-controlled clinical study to evaluate whether the use of over-the-counter magnesium chloride (248 mg elemental magnesium a day for 6 weeks) improves symptoms of depression.

    The study design was a follows:

    “ An open-label, blocked, randomized, cross-over trial was carried out in outpatient primary care clinics on 126 adults (mean age 52; 38% male) diagnosed with and currently experiencing mild-to-moderate symptoms with Patient Health Questionnaire-9 (PHQ-9) scores of 5–19. The intervention was 6 weeks of active treatment (248 mg of elemental magnesium per day) compared to 6 weeks of control (no treatment). Assessments of depression symptoms were completed at bi-weekly phone calls. The primary outcome was the net difference in the change in depression symptoms from baseline to the end of each treatment period. Secondary outcomes included changes in anxiety symptoms as well as adherence to the supplement regimen, appearance of adverse effects, and intention to use magnesium supplements in the future. Between June 2015 and May 2016, 112 participants provided analyzable data.”

    The study results were as follows:

    “Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001) and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points (CI -6.6, -2.4; P<0.001). Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future. Similar effects were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments. Effects were observed within two weeks. Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

    For perspective, conventional antidepressant drugs are considering to generate an “adequate or complete treatment response” with a PHQ-9 score “decrease of 5 points or more from baseline.” At this level of efficacy, their recommended action is: “Do not change treatment; conduct periodic follow-up.” The magnesium’s score of -6.0 therefore represents the height of success within conventional expectations for a complete response, which is sometimes termed “remission.” In contradistinction, conventional antidepressant drugs result in nearly half of patients discontinuing treatment during the first month, usually due to their powerful and sometimes debilitating side effects.8

    To summarize the main study outcomes:

    There was a clinically significant improvement in both Depression and Anxiety scores.
    61% of patients reported they would use magnesium in the future.
    Similar effects occurred across age, gender, severity of depression, baseline magnesium levels, or use of antidepressant treatments.
    Effects were observed within two weeks.

    The study authors concluded:

    “Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

    Beyond Depression: Magnesium’s Many Health Benefits & Where To Source It
    Magnesium is a central player in your body’s energy production, as its found within 300 enzymes in the human body, including within the biologically active form of ATP known as MG-ATP. In fact, there have been over 3,751 magnesium binding sites identified within human proteins, indicating that it’s central nutritional importance has been greatly underappreciated.

    Research relevant to magnesium has been accumulating for the past 40 years at a steady rate of approximately 2,000 new studies a year. Our database project has indexed well over 100 health benefits of magnesium thus far. For the sake of brevity, we will address seven key therapeutic applications for magnesium as follows:

    Fibromyalgia: Not only is magnesium deficiency common in those diagnosed with fibromyalgia, 9,10 but relatively low doses of magnesium (50 mg), combined with malic acid in the form of magnesium malate, has been clinically demonstrated to improve pain and tenderness in those to which it was administered.11

    Atrial Fibrillation: A number of studies now exist showing that magnesium supplementation reduce atrial fibrillation, either by itself, or in combination with conventional drug agents.12

    Diabetes, Type 2: Magnesium deficiency is common in type 2 diabetics, at an incidence of 13.5 to 47.7% according to a 2007 study. 13 Research has also shown that type 2 diabetics with peripheral neuropathy and coronary artery disease have lower intracellular magnesium levels. 14 Oral magnesium supplementation has been shown to reduce plasma fasting glucose and raising HDL cholesterol in patients with type 2 diabetes.15 It has also been shown to improve insulin sensitivity and metabolic control in type 2 diabetic subjects.16

    Premenstrual Syndrome: Magnesium deficiency has been observed in women affected by premenstrual syndrome.17 It is no surprise therefore that it has been found to alleviate premenstrual symptoms of fluid retention, 18 as well as broadly reducing associated symptoms by approximately 34% in women, aged 18-45, given 250 mg tablets for a 3-month observational period.20 When combined with B6, magnesium supplementation has been found to improve anxiety-related premenstrual symptoms.19

    Cardiovascular Disease and Mortality: Low serum magnesium concentrations predict cardiovascular and all-cause mortality.21 There are a wide range of ways that magnesium may confer its protective effects. It may act like a calcium channel blocker,22it is hypotensive,23 it is antispasmodic (which may protect against coronary artery spasm),24 and anti-thrombotic.25 Also, the heart muscle cells are exceedingly dense in mitochondria (as high as 100 times more per cell than skeletal muscle), the “powerhouses” of the cell,” which require adequate magnesium to produce ATP via the citric acid cycle.

    Migraine Disorders: Blood magnesium levels have been found to be significantly lower in those who suffer from migraine attacks.26,27 A recent Journal of Neural Transmission article titled, “Why all migraine patients should be treated with magnesium,” pointed out that routine blood tests do not accurately convey the true body magnesium stores since less than 2% is in the measurable, extracellular space, “67% is in the bone and 31% is located intracellularly.”28The authors argued that since “routine blood tests are not indicative of magnesium status, empiric treatment with at least oral magnesium is warranted in all migraine sufferers.” Indeed, oral magnesium supplementation has been found to reduce the number of headache days in children experiencing frequent migranous headaches,29and when combined with l-carnitine, is effective at reducing migraine frequency in adults, as well.30

    Aging: While natural aging is a healthy process, accelerated aging has been noted to be a feature of magnesium deficiency,31especially evident in the context of long space-flight missions where low magnesium levels are associated with cardiovascular aging over 10 times faster than occurs on earth.32 Magnesium supplementation has been shown to reverse age-related neuroendocrine and sleep EEG changes in humans.33 One of the possible mechanisms behind magnesium deficiency associated aging is that magnesium is needed to stabilize DNA and promotes DNA replication. It is also involved in healing up of the ends of the chromosomes after they are divided in mitosis.34

    It is quite amazing to consider the afformentioned side benefits of magnesium consumption or supplementation within the context of the well-known side effects of pharmaceutical approaches to symptom management of disease. On average, conventional drugs have 75 side effects associated with their use, including lethal ones (albeit sometimes rare). When considering magnesium’s many side benefits and extremely low toxicity, clearly this fundamental mineral intervention (and dietary requirement) puts pharmaceutical approaches to depression to shame.

    Best Sources of Magnesium In The Diet
    The best source of magnesium is from food, and one way to identify magnesium-containing foods are those which are green, i.e. chlorophyll rich. Chlorophyll, which enable plants to capture solar energy and convert it into metabolic energy, has a magnesium atom at its center. Without magnesium, in fact, plants could not utilize the sun’s light energy.

    Magnesium, however, in its elemental form is colorless, and many foods that are not green contain it as well. The point is that when found complexed with food cofactors, it is absorbed and utilized more efficiently than in its elemental form, say, extracted from limestone in the form of magnesium oxide.

    The following foods contain exceptionally high amounts of magnesium. The portions described are 100 grams, or a little over three ounces.

    Rice bran, crude (781 mg)
    Seaweed, agar, dried (770 mg)
    Chives, freeze-dried (640 mg)
    Spice, coriander leaf, dried (694 mg)
    Seeds, pumpkin, dried (535 mg)
    Cocoa, dry powder, unsweetened (499 mg)
    Spices, basil, dried (422 mg)
    Seeds, flaxseed (392 mg)
    Spices, cumin seed (366 mg)
    Nuts, brazilnuts, dried (376 mg)
    Parsley, freeze-dried (372 mg)
    Seeds, sesame meal (346 mg)
    Nut, almond butter (303 mg)
    Nuts, cashew nuts, roasted (273 mg)
    Soy flour, defatted (290 mg)
    Whey, sweet, dried (176 mg)
    Bananas, dehydrated (108 mg)
    Millet, puffed (106 mg)
    Shallots, freeze-dried (104 mg)
    Leeks, freeze-dried (156 mg)
    Fish, salmon, raw (95 mg)
    Onions, dehydrated flakes (92 mg)
    Kale, scotch, raw (88 mg)

    Fortunately, for those who need higher doses, or are not inclined to consume magnesium rich foods, there are supplemental forms commonly available on the market. Keep in mind, for those who wish to take advantage of the side benefit of magnesium therapy, namely, its stool softening and laxative properties, magnesium citrate or oxide will provide this additional feature.

    For those looking to maximize absorption and bioavailability magnesium glycinate is ideal, as glycine is the smallest amino acid commonly found chelated to magnesium, and therefore highly absorbable.

    For more information on natural solutions to resolving depression, download our free e-book on the topic “21st Century Solutions to Depression.”

    1) World Health Organization. Depression fact sheet no. 369 2012 [cited 2016 December 20]. Available from:

    2) Jacka FN, Overland S, Stewart R, Tell GS, Bjelland I, Mykletun A. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. Aust N Z J Psychiatry. 2009;43(1):45–52. Pmid:19085527.

    3) Huang JH, Lu YF, Cheng FC, Lee JN, Tsai LC. Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study. Nutrition J. 2012;11(1):41. pmid:22695027; PubMed Central PMCID: PMC3439347.

    4) Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015;28(2):249–56. Pmid:25748766

    5) Yary T, Lehto SM, Tolmunen T, Tuomainen T-P, Kauhanen J, Voutilainen S, et al. Dietary magnesium intake and the incidence of depression: a 20-year follow-up study. J Affect Disord. 2016;193:94–8. Pmid:26771950

    6) Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362–70. pmid:16542786

    7) N Engl J Med. 2000 Dec 28;343(26):1942-50. Managing depression in medical outpatients.

    8) Damiano Piovesan, Giuseppe Profiti, Pier Luigi Martelli, Rita Casadio. 3,751 magnesium binding sites have been detected on human proteins. BMC Bioinformatics. 2012 ;13 Suppl 14:S10. Epub 2012 Sep 7. PMID: 23095498

    9) G Moorkens, B Manuel y Keenoy, J Vertommen, S Meludu, M Noe, I De Leeuw. Magnesium deficit in a sample of the Belgian population presenting with chronic fatigue. Magnes Res. 1997 Dec;10(4):329-37. PMID: 9513929

    10) J Eisinger, A Plantamura, P A Marie, T Ayavou. Selenium and magnesium status in fibromyalgia. Magnes Res. 1994 Dec;7(3-4):285-8. PMID: 7786692

    11) I J Russell, J E Michalek, J D Flechas, G E Abraham. Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. J Rheumatol. 1995 May;22(5):953-8. PMID: 8587088

    12), Atrial Fibrillation and Magnesium (5 studies)

    13) Phuong-Chi T Pham, Phuong-Mai T Pham, Son V Pham, Jeffrey M Miller, Phuong-Thu T Pham . Hypomagnesemia in patients with type 2 diabetes. Clin J Am Soc Nephrol. 2007 Mar;2(2):366-73. Epub 2007 Jan 3. PMID: 17699436

    14) M de Lordes Lima, T Cruz, J C Pousada, L E Rodrigues, K Barbosa, V Canguçu. The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes Care. 1998 May;21(5):682-6. PMID: 9589224

    15) Y Song, K He, E B Levitan, J E Manson, S Liu. Effects of oral magnesium supplementation on glycaemic control in Type 2 diabetes: a meta-analysis of randomized double-blind controlled trials. Cardiovasc Toxicol. 2008;8(3):115-25. Epub 2008 Jul 8. PMID: 16978367

    16) Martha Rodríguez-Morán, Fernando Guerrero-Romero. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003 Apr;26(4):1147-52. PMID: 12663588

    17) F Facchinetti, P Borella, G Sances, L Fioroni, R E Nappi, A R Genazzani. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991 Aug;78(2):177-81. PMID: 2067759

    18) A F Walker, M C De Souza, M F Vickers, S Abeyasekera, M L Collins, L A Trinca. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998 Nov;7(9):1157-65. PMID: 9861593

    19) S Quaranta, M A Buscaglia, M G Meroni, E Colombo, S Cella. Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Am J Gastroenterol. 2008 Dec;103(12):2972-6. PMID: 17177579

    20) M C De Souza, A F Walker, P A Robinson, K Bolland. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000 Mar;9(2):131-9. PMID: 10746516

    21) Thorsten Reffelmann, Till Ittermann, Marcus Dörr, Henry Völzke, Markus Reinthaler, Astrid Petersmann, Stephan B Felix. Low serum magnesium concentrations predict cardiovascular and all-cause mortality. Atherosclerosis. 2011 Jun 12. Epub 2011 Jun 12. PMID: 21703623

    22) Andrea Rosanoff, Mildred S Seelig. Comparison of mechanism and functional effects of magnesium and statin pharmaceuticals. J Am Coll Nutr. 2004 Oct;23(5):501S-505S. PMID: 15466951

    23), Magnesium’s Hypotensive Properties.

    24), Magnesium’s Antispasmodic Properties.

    25) Joen R Sheu, George Hsiao, Ming Y Shen, Yen M Lee, Mao H Yen . Antithrombotic effects of magnesium sulfate in in vivo experiments. Int J Hematol. 2003 May;77(4):414-9. PMID: 12774935

    26) Afshin Samaie, Nabiollah Asghari, Raheb Ghorbani, Jafar Arda. Blood Magnesium levels in migraineurs within and between the headache attacks: a case control study. Pan Afr Med J. 2012 ;11:46. Epub 2012 Mar 15. PMID: 22593782

    27) Mahnaz Talebi, Dariush Savadi-Oskouei, Mehdi Farhoudi, Solmaz Mohammadzade, Seyyedjamal Ghaemmaghamihezaveh, Akbar Hasani, Amir Hamdi. Relation between serum magnesium level and migraine attacks. Neurosciences (Riyadh). 2011 Oct ;16(4):320-3. PMID: 21983373

    28) Alexander Mauskop, Jasmine Varughese. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012 May ;119(5):575-9. Epub 2012 Mar 18. PMID: 22426836

    29) Fong Wang, Stephen K Van Den Eeden, Lynn M Ackerson, Susan E Salk, Robyn H Reince, Ronald J Elin. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Eur J Endocrinol. 2009 Apr;160(4):611-7. Epub 2009 Jan 29. PMID: 12786918

    30) Ali Tarighat Esfanjani, Reza Mahdavi, Mehrangiz Ebrahimi Mameghani, Mahnaz Talebi, Zeinab Nikniaz, Abdolrasool Safaiyan. The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis. Biol Trace Elem Res. 2012 Dec ;150(1-3):42-8. Epub 2012 Aug 17. PMID: 22895810

    31) David W Killilea, Jeanette A M Maier. A connection between magnesium deficiency and aging: new insights from cellular studies. Magnes Res. 2008 Jun;21(2):77-82. PMID: 18705534

    32), What We Learned From The Accelerated Aging of Astronauts

    33) Katja Held, I A Antonijevic, H Künzel, M Uhr, T C Wetter, I C Golly, A Steiger, H Murck. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002 Jul;35(4):135-43. PMID: 12163983

    34) William J Rowe. Correcting magnesium deficiencies may prolong life. Clin Interv Aging. 2012 ;7:51-4. Epub 2012 Feb 16. PMID: 22379366

    Sayer Ji is founder of, a reviewer at the International Journal of Human Nutrition and Functional Medicine, Co-founder and CEO of Systome Biomed, Vice Chairman of the Board of the National Health Federation, Steering Committee Member of the Global Non-GMO Foundation.

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