Magnesium

Magnesium is an essential mineral responsible for more than 300 chemical reactions in the human body.

strength &
endurance

energy

sleep

The Jack-of-All-Trades Mineral

To name a few key roles, magnesium is involved with sleep, nerve and muscle function, and blood sugar and blood pressure regulation*. Deficiencies in this nutrient can have implications on sleep and mood.

Our magnesium supplement

Form

Pill form

Magnesium citrate

Tablet

GMO
free

Gluten
free

Lactose
free

No artificial
colors

Vegan
options

Key functions

Promotes restful sleep*

Supports normal muscle contraction and relaxation*

Supports nerve function*

Supports cardiovascular health*

Supports normal and healthy blood pressure and blood sugar*

Promotes healthy bones*

Food sources

Green leafy vegetables:

spinach, swiss chard, beet
greens, and turnip greens

Nuts and seeds:

pumpkin seeds, sesame seeds,
cashews, and sunflower seeds

Legumes:

soybeans, black beans, navy
beans, and pinto beans

Whole grains:

quinoa, buckwheat, brown rice,
and barley

Dairy products:

milk and yogurt

Fortified foods:

such as breakfast cereals

Recommended intake

310-420 mg

daily recommended intake,
depending on your age, gender,
and pregnancy/lactation status

The importance of magnesium is clear

So how do you ensure you’re getting enough?
Magnesium is found in a wide variety of foods, however only 30-40% of magnesium consumed through food sources is properly absorbed and utilized by the body.

52% of Americans are not consuming the daily recommended intake for magnesium. Source: Multivitamin/Mineral Supplement Contribution to Micronutrient Intakes in the United States,
2007–2010

Additionally, it can be even more difficult for certain populations to get enough of this mineral: older individuals, those with gastrointestinal disorders like Crohn’s, people with type-2 diabetes and kidney disease, and people dealing with long-term alcoholism.

This, along with diet quality of the US population, are likely major reasons that have led to 52% of Americans not consuming the daily recommended intake for magnesium. Additionally, it can be even more difficult for certain populations to get enough of this mineral: older individuals, those with gastrointestinal disorders like Crohn’s, people with type 2 diabetes and kidney disease, and people dealing with long-term alcoholism.

Key functions

Promotes restful sleep*

Supports normal muscle contraction and relaxation*

Supports nerve function*

Supports cardiovascular health*

Supports normal and healthy blood pressure and blood sugar*

Promotes healthy bones*

Food sources

Green leafy vegetables:

spinach, swiss chard, beet
greens, and turnip greens

Nuts and seeds:

pumpkin seeds, sesame seeds,
cashews, and sunflower seeds

Legumes:

soybeans, black beans, navy
beans, and pinto beans

Whole grains:

quinoa, buckwheat, brown rice,
and barley

Dairy products:

milk and yogurt

Fortified foods:

such as breakfast cereals

Recommended intake

310-420 mg

daily recommended intake,
depending on your age, gender,
and pregnancy/lactation status

Our magnesium

The kind of magnesium supplement matters in order to get the most benefit.

We use magnesium citrate which has 3 times the absorption rate (bioavailablity) compared to other common forms of magnesium supplements. Plus this form has been shown to reduce GI issues as other forms of magnesium may have a laxative effect.

References

A Randomized Controlled Study of Effects of Dietary Magnesium Oxide Supplementation on Bone Mineral Content in Healthy Girls.

The Journal of Clinical Endocrinology & Metabolism

Magnesium Intake and Risk of Type 2 Diabetes: Meta-analysis of prospective cohort studies.

Diabetes Care

Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose–response meta-analysis of prospective cohort studies.

BMC Medicine

Oral magnesium supplementation improves glycaemic status in subjects with prediabetes and hypomagnesaemia: A double-blind placebo-controlled randomized trial.

Diabetes & Metabolism

Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trial.

European Journal of Clinical Investigation

Oral Mg2+ Supplementation Reverses Age-Related Neuroendocrine and Sleep EEG Changes in Humans.

Pharmacopsychiatry

Magnesium Therapy for Periodic Leg Movements-related Insomnia and Restless Legs Syndrome: An Open Pilot Study.

Sleep

Serum Magnesium and the Risk of Death From Coronary Heart Disease and Sudden Cardiac Death.

Journal of the American Heart Association

Serum magnesium and risk of new onset heart failure in men: the Kuopio Ischemic Heart Disease Study.

European Journal of Epidemiology

Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies.

The American Journal of Clinical Nutrition

Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial.

Diabetes, Obesity and Metabolism

National Institutes of Health Office of Dietary Supplements.

Fact Sheet for Consumers

National Institutes of Health Office of Dietary Supplements.

Magnesium — Health Professional Fact Sheet.

Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.

Magnesium Research

Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects: A randomized double-blind controlled trial.

Diabetes Care

Magnesium Intake from Food and Supplements Is Associated with Bone Mineral Density in Healthy Older White Subjects.

Journal of the American Geriatrics Society

Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial.

The American Journal of Clinical Nutrition

Dietary magnesium intake and fracture risk: data from a large prospective study.

British Journal of Nutrition

Multivitamin/Mineral Supplement Contribution to Micronutrient Intakes in the United States, 2007–2010.

Journal of the American College of Nutrition

Effects of Magnesium Supplementation on Blood Pressure.

Hypertension

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*This fact sheet by Baze is for information purposes only and should not take the place of medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.