Magnesium
Chill Pill
- Helps alleviate stress and anxiety
- Regulates blood pressure
- Improves blood sugar management
- Helps reduce frequency and intensity of headaches
- Can improve sleep quality
Magnesium is an essential dietary mineral, yet magnesium deficiencies are common in developed countries due to a lack of eating enough leafy greens, nuts and seeds. Magnesium deficiencies are common in the western diet because grains are poor sources of magnesium. A deficiency can increase blood pressure, reduce glucose tolerance and cause neural excitation.
In hot cities such as Hong Kong and Singapore, sweating can also contribute to magnesium loss and deficiency. If magnesium is supplemented to attenuate a deficiency, it acts as a sedative, reducing blood pressure and improving insulin sensitivity.[1]
Healthy magnesium levels are also associated with a protective effect against depression and ADHD. Further evidence is needed to determine if magnesium supplementation can boost exercise performance, but initial studies look promising.
Our Magnesium supplement consists of three different forms of Magnesium for greater absorption: Magnesium Aspartate, Magnesium Citrate and Magnesium Orotate. Additionally, the formula contains specific acids that help detox heavy metals in the body. It is lactose-free yeast-free and soy-free, unlike most full range amino acid chelates.
| Product Type: 2 Veggie Capsules Dosage: 400mg |
Magnesium (as Magnesium Asporotate [Magnesium Aspartate, Magnesium Citrate, Magnesium Orotate (milk)], Magnesium Oxide)
Vegetable cellulose capsule, magnesium stearate, rice flour and herb base (parsley leaf, organic alfalfa leaf).
Studies show that a Magnesium deficiency can increase anxiety by causing abnormal neuronal excitations which can lead to brain exciting itself in repeated bursts of activity, for example epileptic seizures and other forms of stress. Taking Magnesium supplements can alleviate such stress and help people with anxiety to relax if they are sufficient. However, it is not clear that Magnesium can help people who do not suffer from a deficiency.[2]
Research Score: Promising
One of the functions of Magnesium is regulating blood pressure. Studies suggest an increased intake of Magnesium can lower blood pressure in people who already have high blood pressure.[3] [4] [5]
A common problem that women experience during pregnancy is high blood pressure. Over 60 pregnant women were enrolled in a double-blind, placebo-controlled study to assess the effect of Magnesium on high blood pressure during pregnancy. After 12 weeks of supplementation, the average diastolic blood pressure (pressure in the arteries when the heart rests between beats and fills with blood, thereby getting oxygen) and incidence of high blood pressure was significantly lower in the group receiving magnesium. Higher urinary Magnesium levels were associated with lower blood pressure during the study.[6]
Research Score: Strong
There appears to be some reduction in blood glucose in persons who already have high glucose. Studies suggest Magnesium supplementation leads to improved blood sugar management, lower blood pressure, and better lipid profiles in patients with type 2 diabetes.[7] [8] Another study indicates that orally consuming Magnesium where the patient is deficient restores serum Magnesium levels, thereby improving insulin sensitivity in those with type 2 diabetes and decreased serum Magnesium levels.[9] However, this reduction in blood glucose levels is sometimes unreliable.[10]
Research Score: Mixed
In 1996, a double-blind, placebo-controlled study assessed the effect of Magnesium on migraines. During weeks 9 through 12 of the study, the frequency of migraines was reduced by 42% in the Magnesium group compared to only a 16% reduction in the placebo group. The duration and intensity of the migraines was slightly lower in the Magnesium group, but not statistically significant. Additionally, the study was on a high dose of Magnesium, 600mg per day, caused diarrhea in 19% of the treatment group.[11]
Another premenstrual symptom experienced by women is headaches. A 1991 study attempted to examine how headaches were affected by Magnesium supplementation. 20 patients were given 360mg/day of Magnesium or a placebo. After two months, both the placebo and treatment groups reported decreased pain from headaches; however, only the Magnesium group reported fewer incidences of headaches, while the placebo group did not.[12]
Research Score: Promising
Over 50% of older adults have problems sleeping, which is often due to aging and poor nutrient intake. Studies indicate Magnesium is effective in improving sleep quality in those with poor sleep quality and the elderly, [13] [14] although more examination is needed in young people with normal sleep function.
Illustrative Cases
In a 2012 clinical study, 46 elderly adults were given 500mg of Magnesium or a placebo. The Magnesium group experienced improvements in sleep efficiency, concentration of serum renin, cortisol and melatonin. Actual total time asleep was not different between the two groups.[15]
Research Score: Promising
1.
2. Jacka FN, et al. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study . Aust N Z J Psychiatry. (2009,
(accessed 19 Feb 2019), 2. De Souza MC, et al. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study . J Womens Health Gend Based Med. (2000),
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4. Jee SH, Miller ER, Guallar E, Singh VK, Appel LJ, Klag MJ. The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials. Am J Hypertens. 2002;15(8):691-6.
5. Jee SH, Miller ER, Guallar E, Singh VK, Appel LJ, Klag MJ. The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials. Am J Hypertens. 2002;15(8):691-6.
6. Magnesium supplementation to prevent high blood pressure in pregnancy: a randomised placebo control trial., Bullarbo M, Ödman N, Nestler A, Nielsen T, Kolisek M, Vormann J, Rylander R., Archives of gynecology and obstetrics, 2013
7. de Valk HW, Verkaaik R, van Rijn HJ, Geerdink RA, Struyvenberg A., ‘Oral magnesium supplementation in insulin-requiring Type 2 diabetic patients.’ Diabet Med. Jun;15(6), 1998, 503-7,
(accessed 18 Feb 2019)
8. Solati M, Ouspid E, Hosseini S, Soltani N, Keshavarz M, Dehghani M. Oral magnesium supplementation in type II diabetic patients. Medical Journal of the Islamic Republic of Iran. 2014;28:67.
9. Rodríguez-Morán M, Guerrero-Romero F, ‘Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial.’ Diabetes Care. 26(4), 2003 Apr, 1147-52,
https://tinyurl.com/y5wwakt9 , (accessed 18 Feb 2019)
10. Lee S1, Park HK, Son SP, Lee CW, Kim IJ, Kim HJ., ‘Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults.’Nutr Metab Cardiovasc Dis. Dec;19(11), 2009, 781-8,
(accessed 18 Feb 2019)
11. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study., Peikert A, Wilimzig C, Köhne-Volland R., Cephalalgia, 1996
12. Magnesium prophylaxis of menstrual migraine: effects on intracellular magnesium., Facchinetti F, Sances G, Borella P, Genazzani AR, Nappi G., Headache, 1991
13.
14. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences?: The Official Journal of Isfahan University of Medical Sciences. 2012;17(12):1161-1169.
15. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial., Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B., Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 2012