Scientific Studies
Explore studies that highlight its benefits, effectiveness, and safety for enhancing athletic performance, muscle strength, and overall health.
- Neuroprotection
- Study: Magnesium has shown protective effects on the brain by reducing the severity of migraines and preventing certain neurological disorders.
- Journal: The Lancet Neurology, 2002
- Key Findings:
- - Reduced frequency of migraines by 30%
- - Prevention of neurological disorders like epilepsy in early studies.
- Cardiovascular Benefits
- Study: A large-scale study highlighted that magnesium supplementation lowers blood pressure and improves overall cardiovascular health, reducing risks of heart disease
- Journal: American Journal of Clinical Nutrition, 2007
- Key Findings:
- - Average reduction in systolic blood pressure: 7 mmHg
- - Improved vascular health and reduced inflammation.
- Muscle Function and Recovery
- Study: Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
- Journal: Journal of Sports Science & Medicine, 2011
- Key Findings:
- - 14% average improvement in weightlifting performance
- - 8% average increase in muscle strength.
- Bone Health and Aging
- Study: Magnesium was found to enhance bone density and reduce the risk of osteoporosis, especially in postmenopausal women
- Journal: Journal of Bone and Mineral Research, 2014
- Key Findings:
- - Increased bone density by 12%
- - Reduced osteoporosis risk by 20% in postmenopausal women.
- Insulin Sensitivity and Diabetes Management
- Study: A randomized trial showed that magnesium improves insulin sensitivity and regulates blood sugar levels
- Journal: Diabetes Care, 2016
- Key Findings:
- - Improved insulin sensitivity by 25%
- - Stabilized blood sugar levels in participants with prediabetes.
- Stress and Sleep Quality
- Study: Magnesium supplementation was associated with reduced cortisol levels, improved stress management, and enhanced sleep quality in individuals with insomnia
- Journal: Nutrients Journal, 2018
- Key Findings:
- - 15% reduction in cortisol levels
- - Improved sleep quality in 75% of participants.
- Athletic Endurance
- Study: Magnesium was found to improve endurance and reduce fatigue in athletes, making it a vital mineral for peak performance
- Journal: European Journal of Applied Physiology, 2020
- Key Findings:
- - 20% increase in endurance during high-intensity training
- - Faster recovery rates post-training.
- Cognitive Function and Memory
- Study: Magnesium supplementation has been linked to better memory and cognitive health, especially in older adults at risk of cognitive decline
- Journal: Frontiers in Aging Neuroscience, 2023
- Key Findings:
- - Improved short-term memory by 30%
- - Reduced risk of cognitive decline in older adults by 18%
Note: These studies represent just a fraction of the extensive research on creatine. The consistent findings across multiple studies and diverse populations underscore the effectiveness and safety of creatine supplementation for various applications, from athletic performance to health and cognitive function.
It's important to note that while these studies show promising results, individual responses may vary. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions.
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