The “Long-Life” Mineral Six In Ten Are Missing

A mineral that most people never even think about is proving crucial for good health—so crucial, in fact, that it has been called a mineral for long life. Unfortunately, the latest research shows that as many as six out of ten people aren’t getting enough.

This is a shame because this “long life” mineral is available as a supplement, and many foods contain it. But we’re not eating enough of these foods in the standard American diet to get this mineral.

We’re talking about magnesium.

Improves Bone Health

Most people think of magnesium as a bone health supplement. And if that’s you, you’re not wrong. Magnesium is essential for bone mineralization and formation. It stimulates the activity of osteoblasts, the cells responsible for building new bone tissue, and helps incorporate calcium and phosphate into the bone matrix, making bones denser and stronger.

Magnesium regulates vitamin D metabolism, which in turn regulates calcium absorption and homeostasis. It also influences the activity of osteoclasts, the cells that break down bone tissue, ensuring a balanced bone repair process.

Given all of this, it’s no surprise that magnesium deficiency is linked to lower bone mineral density and increased risk of osteoporosis.1 Studies have shown that individuals with low magnesium levels tend to have lower bone mass and a higher risk of fractures, particularly in postmenopausal women.2,3

That’s why, here at Green Valley Naturals, we formulated Bone & Muscle Defense with a scientifically supported dose of magnesium.

But here’s what you may not realize: Magnesium is responsible for so much more than just bone health…

Magnesium Curbs Inflammation

One of the biggest threats to your longevity is inflammation.

Chronic, low-grade inflammation, known as "inflammaging," is associated with accelerated aging and increased risk of age-related diseases like Alzheimer's, arthritis, cancer, and heart disease. This persistent activation of the immune system contributes to the deterioration of various bodily systems over time.

Studies in mice have shown that enhancing systemic inflammation by activating pro-inflammatory pathways like NF-κB is all it takes to accelerate aging and increase the risk of death. Conversely, suppressing chronic inflammation rescues cells from premature aging.

In a large cohort study, low levels of systemic inflammation emerged as the strongest predictor of successful aging, physical capability, cognition, and survival in the extremely elderly, even more so than factors like metabolism, kidney function, or immune cell senescence. And that is why magnesium is vital to longevity.

Magnesium plays a crucial role in reducing inflammation by blocking the overactivity of the NF-κB pathway we just talked about, which causes premature aging. NF-κB is a protein complex that regulates the immune response and inflammatory processes. When overactive, it leads to chronic inflammation. Magnesium has been found to inhibit the activation of NF-κB, thereby reducing inflammation.

Magnesium also helps control oxidative stress and the production of pro-inflammatory cytokines, which contribute to inflammation. This is why magnesium can help so many different parts of your body.

Magnesium Keeps Your Heart Healthy

Magnesium is essential for heart health because this mineral helps maintain a normal heart rhythm and prevents arrhythmias. Magnesium deficiency can lead to irregular heartbeats (arrhythmias) like atrial fibrillation. Magnesium also regulates the movement of other nutrients like potassium, sodium, and calcium across cell membranes, which is crucial for proper electrical conduction in the heart.

Magnesium regulates blood pressure by helping blood vessels relax. For example, a review of magnesium’s importance in heart health, compiled by researchers in Italy, notes that an adequate supply of this mineral is central to keeping your blood pressure under control, maintaining a steady rhythm to your heartbeat, dilating your arteries properly to allow healthy blood flow, keeping the heart muscle from becoming inflamed and making sure your blood congeals properly without causing harmful blood clots.4

Magnesium Protects Against Dementia

As we've reported in the past, you must maintain a balanced diet with adequate magnesium intake to support healthy brain function and prevent mental health difficulties such as anxiety, depression, cognitive impairment, brain fog, and memory loss. What's more, as you age, you will probably need more magnesium to maintain healthy magnesium levels than you did when you were younger.

Magnesium is also crucial for protecting against dementia. Researchers at American University in Washington, D.C., point out that folks with Alzheimer’s disease also have very low magnesium levels that may add to their memory problems.

However, they note that little research has looked into whether magnesium could be used to treat Alzheimer’s.5 A study in Europe of people who died of Alzheimer’s demonstrated that the hippocampus, an important memory center, is particularly low in magnesium when you suffer from this type of dementia.6

At the same time, scientists in Australia, who have also studied this mineral’s effects on brain health, have found that a higher intake of magnesium, along with calcium and potassium, is protective against strokes while also lowering the risk of Alzheimer’s and other forms of memory loss.7

What Are Signs You Don’t Have Enough Magnesium?

According to United States Department of Agriculture (USDA) researchers, 60 percent of American adults don’t consume enough magnesium in their diets.8 The researchers warn that this magnesium shortfall contributes to harmful inflammation and increases the risk for chronic diseases “hypertension, ischemic heart disease, stroke, metabolic syndrome, diabetes, and colorectal cancer.”

Magnesium deficiency can even lead to various mental health issues, such as anxiety, depression, and insomnia. Another USDA study shows that magnesium can even help protect against inadequate sleep. The research revealed that getting more magnesium lowers inflammation and oxidative stress in poor sleepers.9

Headaches, muscle pain or tightness, and fatigue are also all linked to low magnesium levels.

Getting More Magnesium

One reason Americans don’t get enough magnesium is their lack of interest in consuming fruits and vegetables. Plant-derived foods that are high in fiber also provide significant magnesium.

If you want to get more magnesium, foods that are highest in this long-life mineral include leafy green vegetables like spinach and legumes such as beans and soy. Seeds, nuts, and whole grains are also good magnesium sources.

In addition, tap water, mineral water, and bottled water may also contain magnesium. The amount depends on the brand and source of the water.

Magnesium supplements are often your best bet. Experts don’t agree on the proper dosage but taking about 400mg to 420mg a day for men and 310mg to 320 mg for women is often recommended. However, researchers in Australia believe that getting about 550mg a day is best for brain health.10