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Nutrition Advice for “Young” Seniors



Feb 21st, 2014

Senior Couples


Also indexed as:Magnesium Oxide
Magnesium: Main Image

Magnesium is an essential mineral to the human body. It is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming adenosine triphosphate (ATP; the energy the body runs on). The secretion and action of insulin also require magnesium.

  • Reliable and relatively consistent scientific data showing a substantial health benefit.
  • Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
  • For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.

This supplement has been used in connection with the following health conditions:

Used for AmountWhy
Cardiac Arrhythmia
384 mg daily3 stars[3 stars]
Supplementing with magnesium may help reduce the number of arrhythmic episodes.
Congestive Heart Failure
300 mg daily with a doctor's supervision 3 stars[3 stars]
Supplementing with this essential mineral can prevent a deficiency that can lead to heart arrhythmias.
360 mg daily3 stars[3 stars]
Supplementing with magnesium may help keep uterine muscles relaxed.
Gestational Hypertension
300 mg daily3 stars[3 stars]
Taking magnesium may prevent gestational hypertension or reduce its severity.
Kidney Stones and Abdominal Pain
1,600 mg daily potassium as citrate and 500 mg daily of magnesium as citrateas Magnesium Citrate and Potassium Citrate3 stars[3 stars]
Supplementing with a combination of potassium citrate and magnesium citrate may reduce the recurrence rate of kidney stones.
Migraine Headache
360 to 600 mg daily3 stars[3 stars]
Compared with healthy people, migraine sufferers have been found to have lower magnesium levels. Supplementing with magnesium may reduce migraine frequency and relieve symptoms.
Mitral Valve Prolapse
If deficient: 500 mg daily3 stars[3 stars]
Magnesium deficiency may be one cause of the symptoms that occur in association with MVP. In one study, people taking magnesium experienced a significant reduction in weakness, chest pain, anxiety, shortness of breath, and palpitations.
200 to 600 mg daily 3 stars[3 stars]
People with type 2 diabetes tend to have low magnesium levels and supplementing may restore levels and improve glucose control, which in turn may reduce risk of, or slow progression of, diabetes neuropathy.
Type 1 Diabetes
200 to 600 mg daily3 stars[3 stars]
People with type 1 diabetes tend to have low magnesium levels, supplementing with the mineral may reduce the risk of deficiency-related problems, such as eye damage and neuropathy.
Type 2 Diabetes
200 to 600 mg daily3 stars[3 stars]
People with type 2 diabetes tend to have low magnesium levels, supplementing with the mineral may restore levels and improve insulin production.
Urinary Incontinence

(urge incontinence )

150 mg twice daily

3 stars[3 stars]
In a double blind study, women with urge incontinence reported improvement after supplementing with magnesium.
365 mg twice per day2 stars[2 stars]
Taking magnesium may reduce the risk of exercise-induced chest pain.
300 to 400 mg daily2 stars[2 stars]
People with asthma frequently have low magnesium levels. Supplementing with the mineral might help prevent asthma attacks because magnesium can prevent bronchial spasms.
Attention Deficit–Hyperactivity Disorder
If deficient: 200 mg daily2 stars[2 stars]
Some children with ADHD have low magnesium levels. In one trial, children with ADHD and low magnesium status who were given magnesium had a significant decrease in hyperactive behavior.
Celiac Disease
Consult a qualified healthcare practitioner2 stars[2 stars]
The malabsorption that occurs in celiac disease can lead to multiple nutritional deficiencies. Supplementing with magnesium may correct a deficiency.
Chronic Fatigue Syndrome
Refer to label instructions 2 stars[2 stars]
Some researchers have reported that magnesium deficiency is common in people with chronic fatigue syndrome. Supplementing can help make up for a deficiency.
Chronic Fatigue Syndrome

1 gram of aspartates is taken twice per day2 stars[2 stars]
Potassium-magnesium aspartate has shown benefits for chronically fatigued people in some trials.
252 mg one to four times per day2 stars[2 stars]
In a retrospective chart review of patients with epilepsy, magnesium supplementation reduced seizure frequency by an average of 49% during follow-up periods of 3 to 12 months.
Heart Attack
Consult a qualified healthcare practitioneras Magnesium Intravenous2 stars[2 stars]
Magnesium given intravenously after a heart attack has been shown to decrease death and complications from heart attacks.
350 to 500 mg daily 2 stars[2 stars]
Taking magnesium may lower blood pressure, especially in people who are taking potassium-depleting diuretics.
250 to 500 mg per day2 stars[2 stars]
In a preliminary trial, supplementing with magnesium significantly decreased the frequency of hot flashes in women experiencing menopausal symptoms after breast cancer treatment.
Adults: 250 mg up to 750 mg daily; for girls: 150 mg daily2 stars[2 stars]
Supplementing with magnesium has been shown to stop bone loss or increased bone mass in people with osteoporosis.
Pregnancy and Postpartum Support

(Leg cramps)
100 mg of magnesium three times per day for four weeks2 stars[2 stars]
Some, though not all, research suggests that supplementing with magnesium may improve pregnancy-induced leg cramps.
Premenstrual Syndrome
200 to 400 mg daily2 stars[2 stars]
Supplementing with magnesium may help reduce the risk of mood swings, bloating, breast tenderness, headaches, and other symptoms.
7.2 mg per 2.2 lbs (1 kg) of body weight daily2 stars[2 stars]
Magnesium has been reported to be low in thalassemia patients. One study reported that magnesium supplements improved some red blood cell abnormalities in thalassemia patients.
Alcohol Withdrawal
Refer to label instructions 1 star[1 star]
Alcoholics are sometimes deficient in magnesium, and some researchers believe that symptoms of withdrawal may result in part from this deficiency.
Refer to label instructions 1 star[1 star]
Many years ago, magnesium was reported to be relaxing for people with mild anxiety. Some doctors recommend soaking in a hot bathtub containing magnesium sulfate crystals (Epsom salts).
Athletic Performance
Refer to label instructions 1 star[1 star]
Magnesium deficiency can reduce exercise performance and contribute to muscle cramps. Studies suggest that taking magnesium might improve performance, although possibly only for those who are deficient or who are not highly trained athletes.
Refer to label instructions 1 star[1 star]
Some researchers have added magnesium to vitamin B6, reporting that taking both nutrients may have better effects than B6 alone. Doctors will often try this combination for at least three months to see whether these nutrients help autistic children.
Chronic Obstructive Pulmonary Disease
Refer to label instructions 1 star[1 star]
Magnesium is needed for normal function, supplementing with it can make up for the magnesium deficiency commonly caused by prescription drugs taken by people with COPD.
Cluster Headache
Refer to label instructions 1 star[1 star]
People who suffer from cluster headaches often have low blood levels of magnesium, magnesium injections have been shown to bring relief.
Refer to label instructions 1 star[1 star]
A preliminary trial found that a combination of magnesium and malic acid might lessen muscle pain in people with fibromyalgia.
Refer to label instructions 1 star[1 star]
In one study, supplementing with magnesium improved vision in people with glaucoma, apparently by enhancing blood flow to the eyes.
Heart Attack
Refer to label instructions as Magnesium Oral1 star[1 star]
Supplementing with magnesium may reduce heart attack risk.
High Cholesterol
Refer to label instructions 1 star[1 star]
In a preliminary study, magnesium supplementation lowered total cholesterol and increased HDL ("good") cholesterol levels.
Refer to label instructions 1 star[1 star]
Research has shown that supplementing with or magnesium can prevent blood sugar levels from falling excessively in people with hypoglycemia.
Refer to label instructions 1 star[1 star]
People with period limb movements during sleep or restless legs syndrome often have sleep problems. In one trial, insomniacs with these conditions slept better after supplementing with magnesium.
Insulin Resistance Syndrome
Refer to label instructions 1 star[1 star]
Magnesium deficiency can reduce insulin sensitivity, and low magnesium levels have been associated with greater insulin resistance in people without diabetes, leading some doctors to believe that supplementing with magnesium may improve IRS.
Intermittent Claudication
Refer to label instructions 1 star[1 star]
Magnesium may increase blood flow by helping to dilate blood vessels. One trial found that taking magnesium may increase walking distance in people with intermittent claudication.
Multiple Sclerosis
Refer to label instructions 1 star[1 star]
Magnesium levels have been reported to be low in people with MS. In one trial, a combination of magnesium, cod liver oil, and calcium helped reduce the number of MS attacks.
Refer to label instructions 1 star[1 star]
Magnesium supplementation has been shown to reduce the incidence of preeclampsia in high-risk women in one trial.
Raynaud’s Disease
Refer to label instructions 1 star[1 star]
Abnormalities of magnesium metabolism have been reported in people with Raynaud’s disease. Magnesium deficiency results in blood-vessel spasm, which may be helped with supplementation.
Restless Legs Syndrome
Refer to label instructions 1 star[1 star]
Supplementing with magnesium may help relieve insomnia in people with restless leg syndrome.
Refer to label instructions 1 star[1 star]
Low magnesium levels have been found to be a risk factor for retinopathy in white people with diabetes. Supplementing with magnesium may improve blood levels of the mineral.
Sickle Cell Anemia
Refer to label instructions 1 star[1 star]
In one trial, supplementing with magnesium dramatically reduced the number of painful days for people with sickle cell anemia.
Refer to label instructions 1 star[1 star]
Magnesium appears to reduce high blood pressure, which may in turn reduce stroke risk.
Refer to label instructions 1 star[1 star]
In a preliminary study, supplementation with magnesium resulted in a statistically significant improvement in symptoms in adults with tinnitus.
Irritable Bowel Syndrome
Refer to label instructions as Magnesium Citrate

Copyright © 2014 Aisle7. All rights reserved.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2015.

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