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    Wild Content — magnesium

    Manganese vs Magnesium: Essential Minerals for Health


    Ever stood in the supplement aisle, staring at bottles labeled manganese vs magnesium, and wondered what on earth is the difference? You're not alone.

    I've been there too. The names sound so similar, it's like they're twin minerals lost at birth. However, they each perform a unique purpose in our body - magnesium is essential for energy metabolism and manganese helps keep bones strong.

    Magnesium powers your energy metabolism; manganese helps keep your bones strong. Think of them as partners-in-crime working together to ensure optimal health.

    In this post, you'll uncover their unique benefits from boosting heart rhythm to managing blood pressure and even helping maintain healthy bone development!

    Ready for an enlightening journey through the maze of these two mighty minerals?

    Key Takeaways

    • Magnesium is crucial for energy metabolism and supports over 300 enzymatic processes.
    • Manganese is vital for bone health and aids in essential nutrient absorption.
    • Deficiencies in either mineral can lead to issues like osteoporosis or disrupted heart rhythm, but can often be rectified through diet.
    • The best food sources for magnesium and manganese are leafy greens, nuts, and seeds.
    • For personalized intake recommendations and before taking supplements, consult a healthcare provider.

    Understanding Manganese and Magnesium

    Magnesium, a mighty essential mineral, does heavy lifting in the body. With 60% of it found within our bones (Performance Lab NutriGenesis Multi), magnesium is critical for bone health. It's shocking that over half of U.S adults don't meet their daily magnesium requirements. (1)

    In contrast, manganese might seem like an underdog as a trace mineral. But it also plays its part in maintaining optimal health by helping with metabolism and aiding essential nutrients absorption. Body stores of these minerals are key to keeping everything running smoothly.

    While both contribute to dietary intake needs, they serve unique roles which we'll explore further down this rabbit hole called 'essential minerals'.


    Health Benefits of Manganese and Magnesium

    Magnesium is a jack-of-all-trades in your body. It helps with energy production, bone formation, nerve transmission, muscle function, heart rhythms, and even blood clotting. The real MVP here? This mineral serves as a cofactor for over 300 enzymatic reactions.

    The Role of Magnesium in Energy Production

    In the grand scheme of health benefits, magnesium has a starring role. Particularly when it comes to ATP production - our bodies' main source of cellular energy.

    Without adequate levels of this essential nutrient research suggests that more than half the U.S adult population isn't getting enough, you're setting yourself up for fatigue and weakness.

    Moving onto manganese – less well-known but equally vital. Think healthy bones and strong connective tissue; manganese's got you covered there too. Not just limited to bone health though – it also assists in treating arthritis and osteoporosis. (4)

    Sources of Manganese and Magnesium

    Getting your minerals through food is the best route for optimal health. For manganese, spinach is an ideal source. Nuts, seeds, whole grains, and legumes also pack a powerful manganese punch.

    Magnesium-rich foods include green leafy veggies too. Add to that list dark chocolate (yes.), nuts, and seeds as well.

    If you're looking to really amp up your intake or if dietary restrictions limit you, supplements can be a viable option. Remember though: balance is key.


    Manganese and Magnesium Deficiency

    A lack of manganese or magnesium can result in various health issues. For instance, a deficiency in magnesium is known to trigger osteoporosis. (2)

    Magnesium Deficiency and Its Impact on Health

    A lack of this essential mineral could disrupt heart rhythm and result in muscle weakness. It's also linked with abnormal heart rhythms.

    But don't panic just yet. These deficiencies are often easily fixed by including more leafy vegetables and other rich food sources into your diet.

    Manganese Deficiency and Its Effects

    Not getting enough manganese can lead to weak bones or even bone loss in adults. Kids might not grow properly if they're low on this crucial nutrient.

    Manganese and Magnesium Supplements

    There's a sea of supplements out there, but let's navigate the manganese and magnesium waters. Manganese helps keep your bones healthy while supporting nerve function. It even takes part in metabolism.

    Magnesium, on the other hand, is vital for heart rhythm stability. Studies show it can help manage blood pressure too. (3)

    Different Forms of Magnesium Supplements

    If you're shopping around for magnesium supplements, you'll find them in several forms - from oxide to aspartate. Each type has its unique benefits; like magnesium citrate that aids digestion or chloride form helping with detoxification.

    Determining Your Daily Intake Requirements

    Your body needs specific amounts of these minerals daily. Men require 400-420 mg of magnesium and women need 320-360 mg per day. As for manganese intake requirements? They vary based on age and gender so always consult with your healthcare provider first.


    Manganese vs Magnesium in Women's Health

    When it comes to women's health, both manganese and magnesium play crucial roles. For instance, during the menstrual cycle, adequate manganese intake can help ease discomfort and mood swings. (5)

    This is because manganese supports healthy connective tissue and bone development while also assisting with hormonal balance. On the other hand, sufficient magnesium intake aids muscle relaxation which may alleviate cramps associated with periods.

    In addition to this immediate relief during menstruation, long-term benefits include potentially lowering the risk of osteoporosis – a condition more prevalent in women due to loss of bone density post-menopause. Both these minerals are essential for maintaining strong bones throughout life.

    Recommended Dietary Intake of Manganese and Magnesium

    To ensure optimal health, it is essential to consume the recommended daily intake of manganese and magnesium. For 9-13 year olds, roughly 240 mg of magnesium should be consumed on a daily basis. 3. Adults need a bit more - around 310-420 mg daily.

    Manganese needs are less straightforward. The recommended intake varies based on age and gender3.

    To make sure you're hitting these targets, keep track of what you eat or consider taking supplements if necessary. Always aim to get these minerals from food first.

    FAQs in Relation to Manganese vs Magnesium

    Which is better: manganese or magnesium?

    Manganese and magnesium both play key roles in health. Your body needs these minerals for different reasons.

    What does manganese do for the body?

    Manganese aids in bone formation, metabolism, blood clotting, and brain function.

    Who should not take manganese?

    Individuals with liver disease or iron overload should avoid excessive manganese intake as it can be harmful.

    What are the symptoms of manganese deficiency?

    Poor bone growth, slow wound healing, and fertility issues could indicate a lack of sufficient manganese in your diet.


    So, we've navigated the maze of manganese vs magnesium, unmasking their unique roles in our bodies. They're both essential but each offers distinct benefits.

    Magnesium revs up your energy metabolism and steadies your heart rhythm. Manganese fortifies your bones and supports healthy development.

    Remember, deficiencies can lead to serious health problems like weak bones or abnormal heart rhythms. But there's good news - leafy greens, nuts, seeds are all excellent sources for these minerals!

    If you need more help maintaining optimal levels? Consider supplements after consulting with a healthcare provider.

    The key takeaway: Pay attention to manganese and magnesium intake because they're critical players on your team towards achieving optimal health!

    20 Ways Your Body Uses Magnesium

    20 Ways Your Body Uses Magnesium

    Magnesium is integral to a functioning body.

    It is an "essential" mineral, meaning you have to get it from your environment. If you don't, you will cease to exist.

    Here are twenty ways your body uses magnesium.

    20 Ways Your Body Uses Magnesium

    • Muscle Contraction: Helps in the contraction and relaxation of muscles. 
    • Energy Production: Crucial for ATP (adenosine triphosphate) formation, the body's primary energy molecule.
    • Nerve Transmission: Helps in the propagation of nerve impulses.
    • Blood Coagulation: Plays a role in the clotting mechanism of blood. 
    • Cell Membrane Stability: Helps stabilize the structure of nucleic acids and proteins.
    • Bone Formation: Important for the structure and strength of bones.
    • Blood Pressure Regulation: Helps dilate blood vessels and regulate blood pressure.
    • Glycemic Control: Helps regulate blood sugar levels by improving insulin sensitivity.
    • Enzyme Activation: Activates or regulates more than 300 enzymes in the body.
    • Protein Synthesis: Helps in the synthesis of proteins, including muscle proteins.
    • Cardiac Function: Necessary for maintaining normal heart rhythm.
    • Oxygen Transport: Enhances the oxygen-carrying capacity of hemoglobin.
    • Cognitive Function: Necessary for neurotransmitter release and the function of nerve receptors.
    • Detoxification: Helps neutralize and remove toxins from the body.
    • DNA and RNA Synthesis: Essential for the replication and transcription of DNA and RNA.
    • Potassium and Calcium Balance: Regulates intracellular levels of these ions.
    • Immune System: Supports the activity of immune cells.
    • Antioxidant Defense: Helps activate antioxidants like glutathione to protect cells from oxidative damage.
    • Endocrine System Function: Involved in releasing parathyroid hormone, crucial for bone health.
    • pH Balance: Helps regulate the body's acid-base balance.
    Keep in mind, these are only 20 of the many many ways magnesium is integral to your body functioning properly. If you're low in magnesium, you might notice symptoms of fatigue, irritability, mood swings, anxiety, stress, and more. 
    Magnesium is so integral to body and mind. If there was at least one supplement everyone should take, it's magnesium.

    20 Magnesium Benefits

    1. Relieves Muscle Cramps: Helps in muscle relaxation and alleviating muscle cramps and spasms.
    2. Improves Sleep Quality: This may aid in improving sleep quality by relaxing the nervous system.
    3. Reduces Anxiety: Some evidence suggests magnesium can help reduce anxiety symptoms.
    4. Supports Heart Health: Helps maintain a healthy heart rhythm and reduce cardiovascular disease risk.
    5. Lowers Blood Pressure: This can help dilate blood vessels and thus lower blood pressure.
    6. Improves Bone Health: Essential for bone formation and increasing bone density.
    7. Regulates Blood Sugar: Helps improve insulin sensitivity, potentially benefiting people with type 2 diabetes.
    8. Boosts Energy Levels: Plays a crucial role in producing energy in cells.
    9. Enhances Digestive Health: Magnesium is often used to treat constipation as it helps to relax intestinal muscles.
    10. Reduces Migraine Frequency: Some studies suggest that magnesium can reduce the frequency of migraine attacks.
    11. Improves Mood: It may have antidepressant-like effects, according to some research.
    12. Supports Immune System: Contributes to immune system health by supporting the function of immune cells.
    13. Aids in Detoxification: Helps in detoxifying the body and removing waste.
    14. Anti-Inflammatory Benefits: Can help reduce inflammation in the body.
    15. Improves Cognitive Function: Contributes to cognitive health and may help prevent age-related cognitive decline.
    16. Supports Respiratory Health: Helps relax bronchial muscles for better breathing, helpful in conditions like asthma.
    17. Balances Electrolytes: Helps maintain balance of other essential minerals like calcium and potassium in cells.
    18. Enhances Athletic Performance: May improve exercise performance by increasing glucose availability and reducing lactic acid buildup.
    19. Reduces Symptoms of PMS: May alleviate symptoms like mood swings, irritability, and bloating associated with PMS.
    20. Improves Skin Health: Used topically, it can improve skin hydration and reduce the symptoms of conditions like eczema and psoriasis.

    Magnesium Study on The Connection Between Sensitivity and Insulin Sensitivity in Type 2 Diabetic Patients

    Magnesium Study on The Connection Between Sensitivity and Insulin Sensitivity in Type 2 Diabetic Patients

     We're really into magnesium here at Wild.

    Fortunately for us, so are researchers!

    There are thousands of studies on the benefits of magnesium, with more coming out each year.

    A recent controlled study examining magnesium and insulin sensitivity in Type 2 Diabetic subjects: "Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects."

    Summary of Abstract

    The study aimed to investigate the effects of oral magnesium supplementation on insulin sensitivity and metabolic control in subjects with Type 2 diabetes. Sixty-three participants were involved, all of whom had decreased intracellular magnesium levels. They were divided into two groups, one receiving oral magnesium supplementation and the other a placebo for 16 weeks.

    Methods Used

    • Participants: 63 subjects with Type 2 diabetes
    • Design: Double-blind, randomized, placebo-controlled trial
    • Duration: 16 weeks
    • Intervention: One group received 2.5g of oral magnesium chloride (providing 300 mg of elemental magnesium) daily, while the other group received a placebo.
    • Parameters Measured: Intracellular magnesium levels, fasting blood glucose, HbA1c levels, insulin sensitivity, and other blood markers were assessed before and after the intervention.

    Researchers' Summary of Findings

    The group that received the magnesium supplementation showed a significant increase in intracellular magnesium levels. This group also experienced improved insulin sensitivity and metabolic control, evidenced by reduced fasting glucose and HbA1c levels. The placebo group did not experience any of these improvements.

    You can read the complete study here: PubMed.

    This study suggests that oral magnesium supplementation could improve insulin sensitivity and metabolic control in Type 2 diabetic subjects with low intracellular magnesium levels.

    5 Top Magnesium Benefits for Skin (A Radiant Transformation)


    Are you tired of battling persistent acne and relentless skin dryness? 

    Discover the magnesium benefits for skin that everyone's talking about. 

    This essential mineral isn't just a wellness staple; it's a game-changer for skin health. Dive into our guide and uncover how magnesium can revolutionize your skincare routine, offering deep hydration, soothing irritations, and even combating early signs of aging. 

    Are you curious how magnesium oil, magnesium-rich foods, or supplements can elevate your skin's glow? 

    Let's delve into the magic of magnesium for skin health!

    Essential Highlights: Magnesium's Magic for Your Skin 

    • Soothe & Hydrate: Magnesium is your go-to for combating dryness, ensuring a smoother, well-hydrated complexion.
    • Repair & Rejuvenate: Sun damage? Magnesium aids in repair, enhancing skin elasticity with a collagen boost.
    • Glow & Renew: Experience a healthier skin glow as magnesium promotes cell regeneration and actively fights acne.
    • Incorporate with Ease: Seamlessly integrate this mineral from magnesium-rich skincare products to dietary sources for radiant skin health. 

    What are the Magnesium Benefits for the skin

    From soothing sensitive patches to fighting off pesky acne, magnesium promises to be the skincare ally you never knew you needed. 

    Soothes dry, sensitive skin 

    Hey, are you battling with dry, itchy skin? Magnesium is here to help. Think of it as nature's soothing balm. It calms your skin, reducing redness and that annoying itch. 

    And the best part?

    It doesn't just sit on the surface. Magnesium deepens, moisturizing from within, leaving your skin feeling soft and refreshed. (1)

    So, the next time your Skin feels parched, remember, magnesium's got your back (and face and arms).

    Alleviates sun damage

    We all love a bit of sun, but sometimes it doesn't love us back. Enter magnesium. This mineral is like a shield, protecting and repairing your skin from the sun's rays. 

    Notice some dark spots from sun exposure? 

    Magnesium can help fade them. It strengthens your skin's natural barrier and boosts collagen production, keeping it firm and youthful. (2)

    So, before you head out for a sunny day, arm your skin with some magnesium goodness.

    Magnesium boosts overall skin radiance

    Want that radiant glow? Magnesium is your secret weapon. 

    It works beneath the surface, promoting cell turnover. This means out with the old, dull cells and in with the new, vibrant ones. 

    And if you're worried about acne or those pesky signs of aging, magnesium tackles those, too. 

    It reduces inflammation, clears breakouts, and even helps keep wrinkles at bay. (3)

    With magnesium in your corner, you're heading to brighter, more precise, and more youthful-looking skin.

    Promotes healthy cell regeneration

    Your skin is constantly renewing itself, and magnesium plays a pivotal role. It ensures that new cells are always ready to replace the older ones, keeping your complexion fresh and youthful. 

    But your skin might look tired and dull if magnesium is low. 

    The solution? 

    Incorporate magnesium-rich foods into your diet, or consider a skincare product infused with this mineral. Your skin cells will thank you! (4)

    Magnesium battles acne effectively 

    Acne can be a natural confidence killer, but magnesium is here to fight in your corner. It tackles the root causes of breakouts, from reducing inflammation to balancing out those acne-triggering hormones. 

    And stress-induced breakouts? 

    Magnesium helps lower cortisol levels, a stress hormone that can wreak havoc on your skin. (5)

    So, the next time you browse skincare products, look for ones packed with magnesium. It's your ticket to clear, vibrant skin.


    How to Use Magnesium in Your Skincare Routine

    Magnesium isn't just a buzzword in the health community; it's a transformative element in skincare.

    But how do you seamlessly weave it into your daily regimen? Let's explore the diverse ways you can harness the power of magnesium for radiant skin.

    Topical magnesium products

    Dive into the world of magnesium-infused products, where each application promises a rejuvenated glow.  

    These aren't just potions; they're your ticket to healthier skin.

    • Acne's Nemesis: Balance oil production and quell inflammation with magnesium-rich products, paving the way for clear skin.
    • Glow On: Experience a youthful radiance as magnesium topicals work magic, enhancing your skin's overall health.
    • Soothe and Calm: Troubled by sensitivity or rosacea? Magnesium is here to comfort and alleviate those concerns.
    • Direct Absorption: The beauty of these products? Your skin can directly absorb magnesium, offering a dual skincare and mineral intake benefit.

    With many magnesium-enriched products available, choosing the right one can elevate your skincare game, ensuring you step out confidently every day. 

    • Nourish from within magnesium-rich foods

    Your diet plays a pivotal role in skin health. Incorporating magnesium-rich foods not only benefits your body but also imparts a natural glow to your skin.

    Leafy Greens: Think spinach, kale, and Swiss chard. These greens aren't just for salads; they're skin food.

    Nuts and Seeds: These tiny powerhouses are brimming with magnesium from almonds to pumpkin seeds.

    Legumes: Beans and lentils aren't just protein-packed; they're magnesium-rich wonders.

    Dark Chocolate: A treat for your taste buds and your skin. Relish the magnesium goodness coupled with antioxidants. 

    A balanced magnesium-rich diet can be your secret weapon against skin woes. 

    It's nature's saying, "Eat well, glow well."

    • Magnesium supplements for an extra boost 

    Sometimes, our skin needs a little extra. Magnesium supplements can be that boost, ensuring your skin remains at its best:

    Combat Dryness: Magnesium deficiencies can rob your skin of moisture. Supplements help restore that coveted, dewy look.

    Keep Irritations at Bay: Ensure your skin remains calm and inflammation-free with the proper magnesium intake.

    Age Gracefully: Magnesium can slow down premature aging signs, letting your natural beauty shine.

    Clear Skin Ahead: Bid farewell to acne as magnesium supplements work to improve your skin's overall health.

    Sensitive Skin's Ally: Magnesium is soothing for those with reactive skin or rosacea.

    Supplements can be the bridge between your current skincare routine and the results you desire. With magnesium in your arsenal, you're on the path to consistently radiant skin.


    Recommended Daily Intake of Magnesium for Skin Health 

    A well-rounded skincare regimen is complete with knowing the recommended daily magnesium intake for maintaining that healthy glow. 

    Let's dive into some expert guidance on dosage:

    Group Daily Recommended Intake
    Adult Men 400-420 mg
    Adult Women 310-320 mg
    Pregnant Women 350-360 mg
    Supplement Usage Below 350 mg

    Remember, magnesium deficiency can lead to health complications. 

    This table makes it easy to see your daily needs, whether through food, supplements, or topical applications.

    Meeting these daily levels of magnesium is essential for your overall skin health.


    Magnesium isn't just a mineral; it's a revolution in skincare. 

    With its unparalleled ability to soothe, hydrate, and rejuvenate, this beauty powerhouse makes waves in the wellness world. 

    Whether dabbling in magnesium-infused topicals, enriching your diet with magnesium-packed foods, or exploring supplements, this mineral promises a transformative journey for your skin.

    But why stop at just knowledge? 

    Dive deeper into the world of magnesium with our specially crafted Wild Magnesium Complex. 

    Tailored to meet your skin's unique needs, this blend is your ticket to unlocking the myriad benefits of magnesium.

    Embrace magnesium and witness a world where your skin looks and feels its best. 

    Dive into the Wild Magnesium Complex and journey to radiant, healthier skin.

    Trust us; your skin will thank you!


    What are the benefits of magnesium for the skin?

    Magnesium provides numerous skin benefits, including anti-aging effects, acne treatment, skin repair, eczema relief, psoriasis management, and protection against UV radiation.

    How does the skin absorb magnesium from external sources? 

    Your body absorbs magnesium from the food you consume and through topical application, such as using wellness products that directly contain magnesium on your skin.

    How does applying magnesium externally help with muscle cramps or spasms? 

    Applying magnesium-based fitness products to areas experiencing muscle pain provides rapid nourishment, easing muscle cramps or spasms by being absorbed directly through the skin.

    Is it necessary to consult a dermatologist before using skincare products with magnesium? 

    While it's generally safe to incorporate essential elements like magnesium into your skincare routine in moderate amounts, consulting with a dermatologist or a qualified skin specialist is recommended for personalized guidance tailored to your specific needs.

    Which vitamins complement magnesium for optimal skin health? 

    Vitamins like A, E, and D work synergistically with adequate dietary magnesium intake, enhancing nutrient absorption and contributing to an overall healthier appearance of the skin.

    What foods are rich in magnesium, an essential element for skin health? 

    Green leafy vegetables, avocados, mackerel, fatty fish, kidney beans, and other nutrition-rich sources contain significant magnesium levels. These foods promote overall health and offer essential magnesium benefits when included in your daily dietary intake.

    Related Studies
    1. A randomized controlled trial from the Journal of Dermatological Treatment evaluated the effects of topical magnesium on dry, itchy skin. The study found that topical magnesium significantly improved skin hydration and reduced skin roughness and redness.
    2. A review article from the International Journal of Molecular Sciences discussed the role of magnesium in collagen synthesis and UV protection, which may help alleviate sun damage and promote skin repair.
    3. A review article from the Journal of Cosmetic Dermatology discussed the role of magnesium in skin aging and overall skin radiance. The article suggests that magnesium may help improve skin elasticity and reduce the appearance of fine lines and wrinkles.
    4. A review article from the International Journal of Molecular Sciences discussed the implications of magnesium on cell turnover and skin health. The article suggests that magnesium may promote healthy cell regeneration and help prevent skin damage.
    5. A double-blind study from the Journal of the Pakistan Medical Association evaluated the effects of topical magnesium on acne. The study found that topical magnesium significantly reduced acne lesions and improved overall skin appearance.

    Does Magnesium Lower Blood Pressure? (Best Food & Supplements)


    Do you often battle high blood pressure and search for nature's remedies? 

    Enter magnesium: nature's wonder mineral that can soothe your blood pressure. 

    Dive into this guide as we unravel the science-backed benefits of magnesium for your heart and discover how this essential mineral might be the key to keeping your blood pressure in check. 

    Let's journey together into the heart of natural health!

    Key Takeaways

    • Magnesium acts as a calcium channel blocker, stabilizing blood pressure.
    • Studies show magnesium can reduce blood pressure by 5.6/2.8 mm Hg.
    • Magnesium also fortifies cardiovascular health and mitigates disease risks.
    • Ensure adequate magnesium through diet or seek professional advice on supplements.

    Does magnesium lower blood pressure?

    Magnesium is vital in regulating blood pressure, and numerous clinical studies have shown its effectiveness in lowering high blood pressure.

    Magnesium in Blood Pressure Regulation

    This mighty mineral is a natural calcium channel blocker, helping relax your heart and blood vessels.

    It makes it easier for the heart to pump blood while reducing resistance in your arteries, a crucial element of lowering blood pressure. 

    Moreover, magnesium aids in regulating nerve and muscle function—fundamental processes that maintain stable blood pressure.

    Dysfunctional regulation can make you prone to hypertension or high blood pressure—a condition nobody wants on their health record!

    Mechanisms of action

    Magnesium jumps into action and plays the vital role of a natural calcium channel blocker. 

    This supermineral competes with sodium for binding sites on cell membranes. In this tug-of-war scenario, magnesium comes out on top - helping to lower blood pressure by ensuring sodium doesn't get the upper hand.

    But there's more: magnesium is essential in regulating various body systems – notably muscle and nerve function and blood sugar levels- beyond managing hypertension.

    So, can you take magnesium with high blood pressure medication? 


    But remember, it's not a magic bullet; improving diet quality or using supplements may also contribute to regulating blood pressure. (5)

    Results from clinical studies

    In various trials, participants with high blood pressure saw significant improvements after boosting their magnesium intake.

    Remarkably, taking between 500 mg/d to 1000 mg/d of this vital mineral could lower blood pressure by as much as 5.6/2.8 mm Hg. (1)

    Further research indicates that systolic and diastolic pressures respond positively to increased magnesium levels in people who experience hypertension. 

    This points to a consistent link between higher doses of this dietary supplement and improved circulatory system health across diverse study groups.


    Other Benefits of Magnesium for Cardiovascular Health

    Besides lowering blood pressure, magnesium offers other benefits for your cardiovascular health. 

    Did you know that magnesium can help reduce your risk of cardiovascular disease? 

    Numerous studies have found that higher levels of circulating magnesium are associated with a lower risk of heart-related conditions such as ischemic heart disease and coronary heart disease.

    Men may even have a modestly lower risk of coronary heart disease when they consume magnesium. (2)

    Incorporating magnesium into your daily routine could positively affect your cardiovascular health and contribute to overall wellness.

    Improved endothelial function

    Magnesium supplementation can positively impact your blood vessel health. One of the key benefits is improved endothelial function. 

    The endothelium lines the inside of your blood vessels and plays a crucial role in regulating blood flow and preventing clotting.

    Studies have shown that magnesium can help improve how well your endothelium functions, reducing arterial stiffness and promoting better circulation. 

    This is important for maintaining overall cardiovascular health and reducing the risk of heart disease. (3)

    Anti-inflammatory effects of magnesium

    Inflammation plays a significant role in developing various health conditions, including heart disease.

    By reducing inflammation, magnesium helps promote a healthier heart and blood vessel function. 

    This is crucial for maintaining proper blood pressure levels and preventing hypertension. (4)

    So, magnesium may help lower blood pressure and support overall cardiovascular well-being.

    Grab Your Free Men's Hormonal Health Guide—Balance Your Hormones Now!


    Recommended Magnesium Intake and Food Sources

    The daily recommended intake ranges from 310-420 mg for adults to maintain optimal magnesium levels. 

    Daily recommended intake of magnesium

    Age Male (mg/day) Female (mg/day)
    1-3 years 80 80
    4-8 years 130 130
    9-13 years 240 240
    14-18 years 410 360
    19-30 years 400 310
    31 years and above 420 320
    Pregnant Women N/A 350-400

    This table provides a guideline, but it's essential to remember that individual needs might vary.

    If you're experiencing symptoms of magnesium deficiency, like muscle cramps, weakness, and irregular heartbeat, you may need to supplement your diet with magnesium supplements. 

    However, always consult your healthcare provider before starting a new supplement regimen. 

    They can provide personalized advice tailored to your specific health needs and conditions.


    Foods rich in magnesium 

    This is the food you need to focus on to get more magnesium naturally:

    1. Dark leafy greens like spinach, kale, and Swiss chard contain magnesium.
    2. Nuts like almonds, cashews, and peanuts are deliciously high in magnesium.
    3. Seeds like pumpkin, flaxseeds, and sunflower seeds boost magnesium.
    4. Legumes such as black beans, chickpeas, and lentils are rich in protein and contain significant amounts of magnesium.
    5. Fruits like bananas, avocados, and figs are tasty and contain magnesium.
    6. Vegetables such as broccoli, Brussels sprouts, and peas add a nutritious punch of magnesium to your meals.

    Ladies, Unlock the Benefits of Magnesium: Check Out Now for Your FREE Women's Health Guide!

    What About Magnesium Supplements?

    While magnesium supplements, like the Wild Magnesium Complex - 7x Forms, can be a boon for those grappling with high blood pressure, it's crucial to be informed.

    Not every study concurs on the potency of magnesium supplements in blood pressure regulation.

    Though the Wild Magnesium Complex offers a blend of seven potent magnesium forms for optimal absorption, it should complement, not replace, prescribed treatments or lifestyle modifications.

    Final Thoughts

    Magnesium is more than just a mineral; it's a testament to the power of nature and the benefits of a balanced lifestyle. 

    Embracing a diet rich in magnesium-filled foods and prioritizing a holistic approach to wellness can make a significant difference in your heart health journey. 

    But to boost your efforts, consider supporting your regimen with trusted supplements. 

    The Wild Magnesium Complex stands ready to complement your dedication to well-being. 

    Remember, every step you take towards a healthier lifestyle celebrates your commitment. 

    Let magnesium be your partner in this journey, naturally supporting and enhancing your heart health goals.


    Can magnesium lower high blood pressure? 

    The FDA has acknowledged that companies can make health claims regarding magnesium consumption and a reduced risk of high blood pressure. However, it's essential to note that the evidence supporting this claim is described as "inconclusive and not consistent."

    Is it safe to take magnesium with my blood pressure medication? 

    While magnesium can benefit high blood pressure, always consult your doctor before combining magnesium supplements with prescribed medications to avoid adverse interactions.

    What are other health benefits of taking a daily dose of Magnesium? 

    In addition to its potential role in blood pressure regulation, magnesium can benefit the body by supporting nerve function and energy production.

    How much is the recommended dosage of Magnesium for people suffering from high blood pressure? 

    The ideal magnesium dosage varies from person to person. It's essential to consult with a healthcare professional to determine the appropriate dosage based on one's overall health.

    Besides taking mineral supplements like Magnesium, what other sources can provide me with dietary magnesium? 

    Natural food sources rich in magnesium include unsalted almonds, peanuts, spinach, and black beans. These foods provide magnesium and other essential nutrients, such as fiber, which may help lower blood pressure. Moreover, they are naturally low in sodium, which is beneficial as excessive sodium intake can raise blood pressure.

    Related Studies
    1. A study from Nutrients conducted a meta-analysis of randomized controlled trials to evaluate the effect of magnesium supplementation on blood pressure. The study found that magnesium supplementation significantly reduced both systolic and diastolic blood pressure.
    2. A study from the American Heart Association found that low levels of magnesium in the blood may increase the risk of developing coronary heart disease, hypertension, and type 2 diabetes mellitus.
    3. A randomized controlled trial from the Journal of Hypertension evaluated the effects of magnesium supplementation on endothelial function. The study found that magnesium supplementation improved endothelial function in patients with coronary artery disease.
    4. A review article from Nutrients discussed the anti-inflammatory effects of magnesium, which may help reduce the risk of chronic diseases such as cardiovascular disease.
    5. A systematic review from the Journal of Clinical Hypertension evaluated the interactions between magnesium and blood pressure medication. The review found that magnesium supplementation is generally safe and may enhance the blood pressure-lowering effects of medication.