- Magnesium 400 mg (as magnesium citrate, magnesium aspartate, and magnesium malate)
The Dr Ardis Show is Hosted By Dr Bryan Ardis, D.C.
Magnesium (Mg) is a mineral found in the soil and in many plants, and magnesium plays a part in over 300 crucial roles in the human body. Such as supporting muscles (including the heart), nerve function and energy production. Here are just a few of the health benefits from supplementing Magnesium daily and a few of the scientifically backed reasons why Dr. Ardis recommends supplementing Magnesium daily for life!
Studies show that 48% of people with type 2 Diabetes have low blood levels of magnesium, which impairs the body's ability to regulate blood sugar levels effectively.
Research also indicates that people who consume more magnesium have a lower risk of type 2 diabetes. Magnesium supplementation significantly reduces the fasting plasma glucose.
Another Study found that magnesium supplementation helps enhance insulin sensitivity which is a key factor involved in blood sugar control. Insulin helps control the amount of sugar in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes. Magnesium helps maintain healthy insulin production!
Magnesium plays an important role in keeping your heart healthy and strong!
Studies show that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease. A review found that magnesium supplements improved multiple risk factors for heart disease, including triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels.
Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure!
Migraine headaches often cause symptoms such as nausea, vomiting, and sensitivity to light and noise.
Researchers believe that people with migraines are more likely than others to have a magnesium deficiency. One of the main roles of Mg is to conserve neurons' electric potential. Therefore, magnesium deficiency can cause neurological complications. Migraines are usually related to low amounts of Mg in blood and cerebrospinal fluid.
An experiment was conducted on people with migraines using magnesium. The study showed that magnesium supplementation significantly decreased the severity of the pain at three intervals.
Magnesium has been shown to help fight inflammation by reducing inflammatory markers such as CRP and interleukin-6.
11 studies concluded that magnesium supplements decreased levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation. Magnesium supplements have a beneficial role as an adjuvant for the management of low-grade chronic systemic inflammation.
Other studies report similar findings, showing that magnesium supplements may reduce CRP and other markers of inflammation, such as interleukin-6. This meta-analysis suggests that Mg supplementation significantly reduces serum CRP level.
Premenstrual syndrome (PMS) is one of the most common conditions in female-bodied people of childbearing age. It often causes symptoms such as water retention, abdominal cramps, tiredness, and irritability
One study found that taking 250 mg of magnesium per day helped decrease bloating, depression, and anxiety in 126 women with PMS compared with a control group
Two studies found magnesium's effect on anxiety. The first study done on 3,172 adults found increased magnesium daily intake was associated with a lower risk of depression and anxiety. Another study found that taking 248 mg of magnesium per day, for just 6 weeks, significantly reduced symptoms of anxiety!
Research suggests that magnesium deficiency may increase your body’s susceptibility to stress, which may amplify symptoms of anxiety.
Magnesium plays a critical role in brain function and mood, and low levels of mg are linked to an increased risk of depression. In fact, an analysis of data from more than 8,800 people found that those under age 65 with the lowest magnesium intake had a 22% greater risk of depression.
Another magnesium study showed that taking 500 mg of magnesium daily led to significant improvements in symptoms of depression in people with a deficiency in this mineral!
I have a personal formula I use to determine my own Magnesium intake daily. This is the formula I believe every human should consider to determine daily Magnesium intake daily, forever.
Take your weight in pounds= __?__
Divide your weight in pounds, by 2.2 lbs =__?__
Multiply that number by 10.6 mg= __?__ (This is the total mg of Magnesium you should consume daily for life…)
Example formulation: If my weight in pounds is 200 pounds.
Then: 200 lbs/2.2 lbs X 10.6 mg = 963 mg of Mg /Day
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