Take Magnesium
Your Knees Will Love You!

By: Steve Born

According to the Arthritis Foundation, “Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe.” [1] 

The results of a recent study [2] from the Neuroscience Institute in Italy provide some great news regarding protecting against osteoarthritis in the knees (and possibly other areas on the body). According to the researchers, “The aim of the study was to evaluate the relationship between dietary magnesium (Mg) intake and prevalence of knee osteoarthritis (OA), a topic poorly explored in the literature.”

783 people (approx. 60% female; 40% male) who participated in the Osteoarthritis Initiative and had an MRI assessment took part in this study. Magnesium intake was measured with food frequency questionnaires, and its association with knee OA was evaluated for an increased intake of 100 mg/day. 

The results showed that a higher magnesium intake (i.e., increase of 100 mg/day) “corresponded to a significant increase in mean cartilage thickness, cartilage volume at medial tibia, cartilage volume and mean cartilage thickness at central medial femur, and cartilage volume and mean cartilage thickness in the central medial tibiofemoral compartment.”

The researchers concluded: “An increased Mg dietary intake is associated with a better knee cartilage architecture, also when adjusting for potential confounders, suggesting a potential role of Mg in the prevention and treatment of knee OA.”

For all of the known benefits of magnesium, this one—helping to increase cartilage volume and thickness—is especially exciting for us athletes, as we use (and sometimes abuse) our knees an awful lot. With this new research having come to light, a daily Tissue Rejuvenator + Essential Mg combination sure sounds like the ticket for maintaining healthy joint cartilage! 

How much magnesium do you need? 

The government-set Recommended Daily Allowance (RDA) for magnesium is 420 mg a day for males and 320 mg a day for females. While this is a good starting point in terms of optimizing your magnesium intake, keep in mind that consuming the RDA amounts are "just enough to ward off outright deficiency," according to Dr. Carolyn Dean.

A more appropriate amount to aim for is the Optimal Daily Intake (ODI) standard of 500-750 mg of magnesium. Dr. Shari Lieberman, who developed the ODIs, states: "In order to attain a state of optimum health and disease prevention, we must take into our bodies’ optimum—not minimum—amounts of vitamins and minerals.

In his hallmark paper, “Magnesium: The Key to Health and Life,” James South writes, "Magnesium expert Mildred Seelig discovered that for most people, at least 6 milligrams magnesium per kilogram of body weight is necessary to ensure a positive magnesium balance. This is roughly 2.7 milligrams magnesium per pound of body weight. For those under severe chronic stress, or who are engaged in strenuous work/athletic training that promotes intense sweating even higher levels might be required, up to 10 milligrams per kilogram of body weight, or 4.5 milligrams per pound."

For healthier joints and so much more, Essential Mg is the answer! 

Essential Mg contains 100 mg of elemental magnesium per capsule from five highly bioavailable forms: bisglycinate, succinate, citrate, malate, and taurinate. For numerous areas in human health—including healthier joints and helping protect against osteoarthritis—Essential Mg is the ideal way to ensure that you're receiving optimal amounts of this all-important, “key to health and life” mineral.

 REFERENCES: 

[1] https://www.arthritis.org/about-arthritis/types/osteoarthritis/what-is-osteoarthritis.php

[2] Veronese, N.; La Tegola, L.; Caruso, M.G.; Maggi, S.; Guglielmi, G. The Association between Dietary Magnesium Intake and Magnetic Resonance Parameters for Knee Osteoarthritis. Nutrients 2019, 11, 1387.

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