PMS symptoms can encompass various issues such as cramps, headaches, mood swings and more. Magnesium plays a vital role in relaxing the smooth muscles of the uterus and reducing prostaglandins responsible for discomfort, offering relief from these specific symptoms. In pregnant women with gestational diabetes[14], magnesium supplementation improved blood glucose control and pregnancy outcomes. Magnesium supplementation has been shown to promote a healthy stress response and neurotransmitter balance. It also promotes relaxation by increasing GABA, the calming neurotransmitter.

Animals were divided into groups receiving either a standard or high-protein diet with equivalent magnesium content. The high-protein diet yielded higher apparent magnesium levels, calculated as magnesium intake minus magnesium excreted in faeces. However, this outcome was probably due to lower faecal excretion of magnesium. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429 Athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels Takase B, Akima T, Uehata A, Ohsuzu F, Kurita A. Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clin Cardiol. 2004;27(4):223-227. doi:10.1002/clc.4960270411 Promotes Balanced and Healthy Immune System. Magnesium deficiency[21] increases inflammation.[22] In a meta-analysis[23] involving 32,198 people, those with more magnesium had less serum C-reactive protein (a marker of inflammation).Takaya J, Higashino H, Kobayashi Y. Intracellular magnesium and resistance. Magnes Res. 2004;17(2):126-136. Chelated magnesium is a type of magnesium that is chemically bonded to an organic compound or an amino acid, examples of which include magnesium citrate and magnesium glycinate. On the other hand, non-chelated magnesium comprises magnesium oxide and magnesium sulfate. In general, chelated minerals exhibit increased bioavailability and are more efficiently absorbed through the small intestine into the bloodstream. Based on a systematic review, it was determined that magnesium supplementation for over four months led to enhanced insulin sensitivity and improved fasting glucose levels in both healthy individuals and those with health issues. Bøhmer T, Røseth A, Holm H, Weberg-Teigen S, Wahl L. Bioavailability of oral magnesium supplementation in female students evaluated from elimination of magnesium in 24-hour urine. Magnes Trace Elem. 1990;9(5):272-278.

Rodríguez-Morán M, Guerrero-Romero F. Oral magnesium supplementation improves sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003;26(4):1147-1152. doi:10.2337/diacare.26.4.1147 In a small clinical trial involving 46 elderly subjects with sleep struggles, 500 mg of daily magnesium supplement improved sleep quality, sleep latency, and cortisol. Subjects also had more serum melatonin, slept deeper, and were less likely to wake up in the middle of the night. One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels. Guerrero-Romero F, Tamez-Perez HE, González-González G, et al. Oral magnesium supplementation improves sensitivity in non-diabetic subjects with resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004;30(3):253-258. doi:10.1016/s1262-3636(07)70116-7 Magnesium deficiency contributes to increased inflammation and weak immune responses. In a meta-analysis involving 32,198 people, those with more magnesium had less serum C-reactive protein (a marker of inflammation).

Improves the Ability to Deal With Stress and Helps to Relax. A magnesium supplement significantly reduced stress[3] in people who are deficient in magnesium. Also, combined[4] with vitamin B6 was 40% more helpful than alone for severe stress. Findings support the need for magnesium supplementation for people living in conditions of chronic stress.[5] Reddy P, Edwards LR. Magnesium Supplementation in Vitamin D Deficiency. Am J Ther. 2019;26(1):e124-e132. doi:10.1097/MJT.0000000000000538 Magnesium Breakthrough is a product of BiOptimizers, a reputable brand in the health and wellness industry. Its founder, Wade Lightheart, fueled by his mission and passion, decided to launch this brand. Wade thought it wise to help others optimize their health because he had previously seen his 23-year-old sister die from cancer. Born from a painful experience, this brand has produced supplements that boost the immune system and the body's natural processes.

Supports exercise performance and recovery. Magnesium supplementation improves speed and strength,[15] possibly by making glucose metabolism more efficient. It also supports the necessary stress response to exercise, reduces muscle damage,[16] and improves exercise recovery (400 mg/day, taken at breakfast). Almost half of all Americans do not receive sufficient magnesium from their diet [1] Magnesium. National Institutes of Health. Accessed 7/5/2023. , thanks in part to the consumption of refined foods, which undergo processing that diminishes their magnesium content, and the deterioration of soil quality. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-3033. Published 2013 Jul 31. doi:10.3390/nu5083022 Elevated quantities of zinc supplements can disrupt the absorption of magnesium. This phenomenon arises due to the shared transport mechanisms in the intestines that both zinc and magnesium utilize. Consequently, an excessive intake of zinc might impede the absorption of magnesium.

Nine Warning Signs Of Magnesium Deficiency

Orchard TS, Larson JC, Alghothani N, et al. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014;99(4):926-933. doi:10.3945/ajcn.113.067488 Insulin, a hormone secreted by the pancreas in response to blood sugar levels, is regulated by magnesium. Magnesium plays a crucial role in controlling the release of insulin and maintaining blood sugar regulation. It is instrumental in keeping your body sensitive to insulin and preventing insulin resistance. Moslehi N, Vafa M, Rahimi-Foroushani A, Golestan B. Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. J Res Med Sci. 2012;17(7):607-614.

Our bodies don’t store magnesium well. It is generally excreted from your system within 24 hours of intake. Therefore, it is important to take magnesium every day. In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements Takaya J, Higashino H, Kobayashi Y. Intracellular magnesium and resistance. Magnes Res. 2004;17(2):126-136 Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. Published 2018 Dec 18. doi:10.1371/journal.pone.0208454 Magnesium supplements have also been shown to help improve mental health in women with general premenstrual syndrome.Magnesium and vitamin D have an important relationship in your body. Magnesium helps activate vitamin D, keeping your bones strong and healthy. Once activated, vitamin D helps control your calcium and phosphate levels.