Health Hotline Magazine | July 2024

Magnesium’s Heart-to-Heart If you’re looking for ways to have a big impact on heart health, look no further than the power of magnesium. Did you know that nearly half of Americans age 20 years and up have high blood pressure (BP), also known as hypertension? While many turn to conventional treatments, natural treatments are in demand as a means to avoid unwanted side effects. In one meta-analysis of 34 randomized double-blind, placebo-controlled trials, researchers examined the effects of magnesium supplementation on blood pressure, with promising results. Magnesium, taken at an average dose of 368 mg per day for an average duration of three months, significantly reduced systolic BP by 2.00 mm/Hg and diastolic BP by 1.78 mm/Hg compared to a placebo. The study also noted that 300 mg per day of magnesium for one month is sufficient to elevate serum magnesium levels and reduce BP and “indicate a causal effect of Mg supplementation on lowering BPs in adults.”

Increasing magnesium levels also mitigates the risk of stroke, heart failure, diabetes, and all-cause mortality. In a dose-response, meta-analysis of 40 studies including more than one million participants, increasing dietary magnesium intake (per 100 mg/day increment) was associated with a 22 percent reduction in the risk of heart failure and a 7 percent reduction in the risk of stroke. Magnesium is also important for supporting a healthy heartbeat. Low magnesium levels can cause calcium to overstimulate (contract) your heart muscle cells. This can result in a rapid and/or irregular heartbeat, such as an arrhythmia, and even sudden death. Research indicates that these can prevented by magnesium administration. Missing In Action Are you one of the five out of 10 Americans who aren’t getting enough magnesium? It’s estimated that around half (48%) of the US population consumes less than the recommended

amount of magnesium from food, and some age groups consume substantially less. The US Department of Agriculture states that the average magnesium intake in women and men is just 228 mg/day and 323 mg/day, respectively. The recommended daily allowance (RDA) for magnesium is between 300 and 420 mg/day for most people to prevent magnesium deficiency, but according to research, even this recommended amount is unlikely to provide optimal health and longevity benefits. Even with a diet full of magnesium-rich foods, such as pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, brown rice, and salmon, there’s still a good chance you’re not getting enough. Decreases in magnesium levels in food crops

and the prevalence of refined and processed foods that are devoid of magnesium may be to blame. An excess of heavy metals due to soil contamination and a lack of minerals due to soil erosion may be predisposing us toward micronutrient deficits. With deficiencies on the rise, a magnesium supplement is a magnificent way to support full-body health, in a very fundamental way.

For references, visit: naturalgrocers.com/issue-84 In another study, including 116 children (94 boys and 20 girls) age 9–12 years with ADHD, magnesium deficiency was found in 95 percent of those with ADHD. In addition to these brain benefits, kids and teens will reap the other health benefits of magnesium, like sleep and bone health, too! Parents, look for easy-to-take, chewable forms for your kids. Natural Grocers ® | 23 Kids and Adolescents Need Magnesium, Too! Another exciting way magnesium is proving to be a master mineral is in children with ADHD. In a randomized, double-blind, and placebo-controlled clinical trial of 66 children with ADHD, participants were randomly allocated to receive vitamin D (50,000 IU/week) and magnesium (6 mg per kg of body weight daily) supplements or placebos for eight weeks. Results re vealed that the children receiving vitamin D plus magnesium showed a significant reduction in emotional problems, conduct problems, peer problems, and total difficulties compared with children treated with the placebo.