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Magnesium May Slow Deterioration Of Physical Performance As We Age

Deterioration of physical performance is normal as people age but a recent study suggests that taking a daily magnesium supplement may improve the physical performance of healthy, moderately active mature women.

Participants in the study included 124 women with an average age of 71.5. Over the course of 12 weeks, 53 of the women took 300 mg daily of magnesium while the other 71 took a placebo. All of the participants underwent the Short Physical Performance Battery (SPPB) at the onset and conclusion of the study.

The researchers found that the magnesium group had significantly higher SPPB scores, improvements in chair stand times, and improvements in four meter walking speeds when compared with the placebo group.

They also noted that the positive effects of the magnesium supplement were even more pronounced in the women who dietary intakes of magnesium that were below the recommended dietary allowance.

Researchers from the University of Padova in Italy conducted the study. It was published in the September 2014 issue of the American Journal of Clinical Nutrition.

Magnesium is necessary for more than 300 biochemical reactions in the body. Previous studies have found that higher intakes of magnesium may reduce the risk of diabetes, stroke, high blood pressure and osteoporosis.

Eating more magnesium rich foods such as green leafy vegetables, meats, starches, grains, nuts and milk is one way to increase your magnesium intake. Taking a supplement is also a good option.

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