ArdisLabs Magnesium Complex (120 Count)

BOOST EXERCISE PERFORMANCE

Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between

Circulating C-Reactive Protein and Muscle Mass in Women

https://pubmed.ncbi.nlm.nih.gov/26288012/

• In a study of 2570 women aged 18 to 79 years, we examined associations between intakes of Magnesium.
• Significant positive associations were found between a higher Magnesium and indices of skeletal muscle mass and leg explosive power, and with C‐reactive protein.
• Supplementing High Levels of Magnesium, showed differences of 2.6% for fat‐free mass as a percentage of body weight, 0.4 kg/m for fat‐free mass index, and 19.6 watts/kg for leg explosive power. Compared with protein, these positive associations were 7 times greater for fat‐free mass as a percentage of body weight and 2.5 times greater for leg explosive power.
• We also found that higher C‐reactive protein was negatively associated with skeletal muscle mass and, in statistical modeling, that a higher dietary Magnesium attenuated this negative relationship by 6.5%, with greater attenuation in women older than 50 years

Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation

https://www.tandfonline.com/doi/abs/10.1080/02640414.2013.828847 

• Twenty-five professional male volleyball players were assigned randomly to experimental (350 mg Magnesium, 4 weeks) and control groups (500 mg maltodextrin, 4 weeks) maintaining inter-group homogeneity of urinary magnesium
• Levels of erythrocyte and urinary magnesium and creatine kinase activity and VO2 max remained within normal ranges in both groups. Plasma magnesium decreased significantly only within the experimental group.
• Significant decreases in lactate production and significant increases (of up to 3cm) in countermovement jump and countermovement jump with arm swing values were detected in the experimental group following magnesium supplementation, but not in the control group at T1.
• It is concluded that magnesium supplementation improved a-lactic anaerobic metabolism, even though the players were not magnesium-deficient.

COMBATS DEPRESSION

Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency

https://pubmed.ncbi.nlm.nih.gov/28241991/

• Sixty depressed people suffering from hypomagnesemia participated in this trial. The individuals were randomly categorized into two groups of 30 members: one receiving two 250-mg tablets of magnesium oxide (MG) daily and the other receiving placebo (PG) for 8 wks.
• At the end of intervention, 88.5% of the Magnesium and 48.1% of the Placebo had a normal level of magnesium.
• After the intervention (magnesium supplementation), the average Beck score (depression score) significantly declined. However, in the Magnesium Group, this reduction was more significant than in the placebo.
• Daily consumption of 500 mg magnesium oxide tablets for ≥ 8 wks by depressed patients suffering from magnesium deficiency leads to improvements in depression status and magnesium levels.

Role of magnesium supplementation in the treatment of depression

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

• Primary care clinics on 126 adults diagnosed with and currently experiencing mild-to-moderate symptoms with Patient Health Questionnaire (Depression) 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).
• Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in Patient Health Questionnaire (Depression) scores of -6.0 points and net improvement in Generalized Anxiety Disorders scores. Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future.

SUPPORTS HEALTHY BLOOD SUGAR LEVELS

Association of magnesium consumption with type 2 diabetes and glucose Metabolism

https://onlinelibrary.wiley.com/doi/10.1002/dmrr.3243

• Twenty-six publications involving 35 cohorts were included in the analysis. Compared to the lowest magnesium intake, the highest level was associated with a 22% lower risk for Type 2 Diabetes; the risk was reduced by 6% for each 100mg increment in daily magnesium intake.
• Additional analysis of 26 randomized controlled trials (1168 participants) was performed, revealing that magnesium supplementation significantly reduced the fasting plasma glucose (FPG) level, 2-hour oral glucose tolerance test result, fasting insulin level, homeostatic model assessment-insulin resistance score, triglyceride (TG) level, systolic blood pressure (SBP) and diastolic blood pressure (DBP).
• Magnesium intake has an inverse dose-response association with Type 2 Diabetes incidence, and supplementation appears to be advisable in terms of glucose parameters in Type 2 Diabetes/high-risk individuals.

Magnesium Intake, Quality of Carbohydrates, and Risk of Type 2 Diabetes: Results From Three U.S. Cohorts

https://diabetesjournals.org/care/article/40/12/1695/36955/Magnesium-Intake-Quality-of-Carbohydrates-and-Risk 

• We documented 17,130 incident cases of type 2 diabetes over 28 years of follow-up
• Those with the highest magnesium intake had 15% lower risk of type 2 diabetes compared with those with the lowest intake. Higher magnesium intake was more strongly associated with lower risk of type 2 diabetes among participants with high glycemic load or low cereal fiber than among those with low glycemic load or high cereal fiber.

PROMOTES HEART HEALTH

The Effect of Magnesium Intake on Stroke Incidence: A Systematic Review and Meta-Analysis With Trial Sequential Analysis

https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2019.00852/full

• Fifteen studies with low bias involving 18 cohorts were entered into this study.
• The summary relative risk (RR) was significantly reduced by 11% for total stroke and by 12% for ischemic stroke, comparing the highest magnesium intake category to the lowest.
• The quantitative associations for total and ischemic stroke were robust.
• Importantly, high-risk females who had a body mass index (BMI) ≥25 kg/m2 and who were subjected to a ≥12 y follow-up exhibited a greater decrease in relative risk as a result of magnesium intake.
• For each 100 mg/day increase in magnesium, the risk for total stroke was reduced by 2% and the risk for ischemic stroke was reduced by 2%.

BOOSTS ANTI-INFLAMMATORY BENEFITS

Effect of Magnesium Supplementation on Plasma C-reactive Protein Concentrations

https://pubmed.ncbi.nlm.nih.gov/28545353/

• The impact of magnesium supplementation on plasma concentrations of C-reactive protein was assessed in 11 studies.
• Magnesium treatment was not found to significantly affect plasma concentrations of C-reactive protein. When the analysis was stratified to compare subgroups of studies in populations with baseline plasma C-reactive protein values of ≤ 3 and > 3 mg/L, a significant reduction of C- reactive protein values was observed in the latter subgroup but not in the former group. The difference between subgroups was statistically significant.
• Results of the present meta-analysis indicated that magnesium supplementation reduces C-reactive protein levels among individuals with inflammation.

One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running

https://link.springer.com/article/10.1007/s00421-019-04238-y

• Nine male recreational runners
• Participants consumed low magnesium diets and were supplemented with 500mg/day of magnesium (SUP) or placebo (CON) for 7 days prior to a 10 km downhill (- 10%) running time trial (TT), separated by a 2-week washout period.
• The main effect of the condition was detected for Interleukin-6, soluble interleukin-6 receptor, and muscle soreness. Recovery of blood glucose and muscle soreness were enhanced in 500 mg/day of magnesium post-time trial.
• Magnesium supplementation reduced the Interleukin-6 response, enhanced recovery of blood glucose, and muscle soreness after strenuous exercise.

HELPS PREVENT MIGRAINE ATTACKS

Comparison of therapeutic effects of magnesium sulfate vs. dexamethasone/metoclopramide on alleviating acute migraine headache

https://www.jem-journal.com/article/S0736-4679(14)00757-4/abstract

• We randomly divided 70 patients who had been referred to an emergency department, into two equal treatment groups with the two treatment plans, and analyzed pain severity at baseline using a numeric rating scale (NRS)
• Administration of magnesium was associated with decreased pain severity at the three intervals, exhibiting significant differences compared to values and the corresponding time intervals in the dexamethasone/metoclopramide group.
• According to the results, magnesium was a more effective and fast-acting Medication

Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale?

https://headachejournal.onlinelibrary.wiley.com/doi/10.1111/head.13217

• Multiple trials investigating prophylactic magnesium administration in migraine sufferers aged 18-65 were considered eligible.
• Five clinical trials fulfilling the selection procedure were found. One of the trials showed a significant reduction of the number of migraine attacks compared with placebo, while two of the trials showed statistically significant reduction of the primary migraine parameters compared with placebo.
• This systematic review provides evidence for prevention of migraine with magnesium.

IMPROVES PMS SYMPTOMS

Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial

https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf

• 60 students with moderate or severe dysmenorrhea (PMS) were randomly allocated to two intervention groups and one control group (receiving 150 mg and 300 mg magnesium stearate, or placebo from the 15th day of menstruation until the following cycle, respectively).
• The main outcomes included menstrual symptoms such as cramps, headache, foot pain, depression, irritability, general pain, and abdominal pain.
• Although both doses of magnesium could significantly reduce all symptoms of dysmenorrhea (PMS) compared to the placebo, magnesium 300 mg was more effective in decreasing symptoms such as cramps, headache, back pain, foot pain, depression, irritability, and abdominal pain.

PROMOTES BONE HEALTH

Impact of serum magnesium and bone mineral density on systemic fractures in chronic hemodialysis patients

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0251912

• Bone mineral density and serum magnesium levels were measured in 358 outpatients undergoing maintenance hemodialysis therapy.
• During the average follow-up period of 36 months, 36 (10.0%) fractures occurred. The cumulative incidence rates of fractures were 17.6% and 5.2% in the lower and higher magnesium (Mg) groups, respectively, and 21.2% and 7.3% in the low- and high-bone mineral density groups, respectively.
• The lower-magnesium and low-bone mineral density group had a 9.21-fold higher risk of fractures than the higher-magnesium and high-bone mineral density group.
• Furthermore, adding both magnesium levels and lumbar spine Bone mineral density levels to the established risk factors significantly improved the prediction of fractures.
• The combination of magnesium and lumbar spine Bone mineral density can be used for fracture risk stratification and synergistically improves the prediction of fractures in chronic kidney disease patients.

Impact of magnesium on bone health in older adults: A systematic review and meta-analysis

https://www.sciencedirect.com/science/article/pii/S8756328221003999

• Two investigators independently conducted abstract and full-text screenings, data extractions, and risk-of-bias assessments
• Once 787 records were screened, six cohort studies, one case-control study and five cross-sectional studies were included. The scientific literature demonstrated a positive trend between higher magnesium intake and higher hip and femoral neck Bone mineral density. Meta-analysis of four studies showed a significant positive association between magnesium intake and hip Bone mineral density.
• This systematic review indicates that a higher magnesium intake may support an increase in hip and femoral neck Bone mineral density.

SUPPORTS BETTER SLEEP

Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8996025/

• The study sample consisted of 3,964 participants from the Coronary Artery Risk Development in Young Adults (CARDIA) study. Dietary and supplementary intake of Mg were obtained using the CARDIA Dietary History at baseline (1985–1986), exam years 7 and 20. Self-reported sleep outcomes were measured at years 15 and 20
• Mg intake was… associated with better sleep quality.

Oral magnesium supplementation for insomnia in older adults

https://pubmed.ncbi.nlm.nih.gov/33865376/

• Three… trials were identified comparing oral magnesium to placebo in 151 older adults in three countries.
• Pooled analysis showed that post-intervention sleep onset latency time was 17.36 min less after magnesium supplementation compared to placebo. (Those supplementing Magnesium fell asleep on average 17 minutes faster than those not supplementing Magnesium)
• Total sleep time improved by 16.06 min in the magnesium supplementation group...
• (less than 1 g of Magnesium given up to three times a day) for insomnia symptoms.

HELPS REDUCE ANXIETY SYMPTOMS

The association between dietary intake of magnesium and psychiatric disorders among Iranian adults

https://pubmed.ncbi.nlm.nih.gov/30068404/

• A total of 3172 Iranian adults (age range of 18–55 years) were included in this study
• Psychological distress was examined using the General Health Questionnaire. The average age of men and women was 38·4 and 35·1 years, respectively… we found that higher dietary magnesium intake was associated with lower odds of anxiety among women, such that 39% lower odds of anxiety compared with those in the lowest supplemented Magnesium group.
• Deficient magnesium intake was positively associated with anxiety among all women and also normal-weight women.
• A significant inverse association was found between dietary magnesium intake and depression among normal-weight men and overweight women.

Role of magnesium supplementation in the treatment of depression

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

• Primary care clinics on 126 adults (avg age 52; 38% male) diagnosed with and currently experiencing mild-to-moderate symptoms (of Depression) with Patient Health Questionnaire-9 scores of 5-19.
• The intervention was 6 weeks of active treatment (248 mg of magnesium per day) compared to 6 weeks of control (no treatment).
• 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.
• Consumption of magnesium for 6 weeks resulted in a clinically significant net improvement in (all Depression Scores) Patient Health Questionnaire-9 scores of -6.0 points and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points.
• 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.

HELPS REDUCE BLOOD PRESSURE

Effects of Magnesium Supplementation on Blood Pressure

https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.116.07664

• 34 trials involving 2028 participants were eligible.
• Magnesium supplementation at a median dose of 368 mg/d for a median duration of 3 months significantly reduced systolic Blood Pressure by 2.00 mm Hg and diastolic Blood Pressure by 1.78 mm Hg; these reductions were accompanied by 0.05 mmol/L elevation of serum Magnesium compared with placebo.
• We found that Magnesium supplementation with a dose of 300 mg/d or duration of 1 month is sufficient to elevate serum Magnesium and reduce Blood Pressure.
• Our findings indicate a causal effect of Magnesium supplementation on lowering Blood Pressure in adults.