Posted on 29 July 2020
is an dietary mineral, and the second most prevalent in the human body. deficiency, which is common in developed countries, increases blood pressure and impairs control of .
deficiency is common in developed countries because important sources of magnesium such as nuts are not consumed often enough. Dietary changes or supplementation can address , but further supplementation may still be beneficial in some circumstances.
As we age, sleep quality and duration tend to decrease, a phenomenon that has been linked to increased risk of normalise age-related sleep patterns and may therefore be neuroprotective. Magnesium can also lower and high , both of which increase the risk of chronic diseases of ageing such as heart disease and .. can
A small randomised, placebo-controlled trial of 12 elderly subjects suggested that supplementation partially reverses nocturnal EEG and neuroendocrine changes that occur during ageing. A larger study with 100 participants with poor sleep quality over the age of 51 suggested that that 320mg supplementation per day improved sleep. However, part of this association may be explained by the finding that sleep deprivation lowers in the blood. Consequently, placebo-induced improvements in sleep quality may have boosted and confused results. It is currently unknown whether is beneficial in those with normal sleep quality.
A meta-analysis of 22 trials involving 1173 participants concluded that supplementation achieved a small but clinically significant reduction in blood pressure. Studies suggest that significant reductions appear to occur when the subject is either deficient or has an (140/90 or above).
There is also evidence from meta-analyses that supplementation can improve sensitivity and reduce in those with or at risk of , though the reduction is not always reliable.
supplementation may therefore be beneficial in those who are deficient, and seems to also benefit hypertensives and /prediabetics. There is also emerging evidence that reverses age-related sleep decline.
Examine.com: Magnesium: https://examine.com/supplements/magnesium/
Sleep and aging: 1. Sleep disorders commonly found in older people:: https://doi.org/10.1503/cmaj.060792
Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans: DOI: 10.1055/s-2002-33195
Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep: DOI: 10.1684/mrh.2010.0220
Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults: DOI: 10.1016/j.numecd.2009.01.002
Effect of magnesium supplementation on blood pressure: a meta-analysis: DOI: 10.1038/ejcn.2012.4
Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials: DOI: 10.1038/ejcn.2016.154
Higher Magnesium Intake Is Associated with Lower Fasting Glucose and Insulin, with No Evidence of Interaction with Select Genetic Loci, in a Meta-Analysis of 15 CHARGE Consortium Studies1,2,3,4: doi: 10.3945/jn.112.172049