Volume 12, Issue 35
The single supplement that can improve your physical performance by 60%
As you get older, your ability to perform physically challenging exercise declines. And, as it declines, so does your quality and length of life. Most people know this. That's why so many men and women in the over-50 group have a regular physical fitness routine that they stick with. But what if there were ways to get even more out of that exercise time without more sweat? What if supplements could help?

Well, here's the good news. They not only can help, they can help a lot. In fact, taking one particular supplement can improve your physical performance by as much as 60%!

Researchers recently took 124 healthy women between the ages of 66 and 76. All of them were attending a fitness program. Perhaps that's one of the reasons they were healthy? They gave half of the women 300 mg of magnesium a day for three months. The other half did not get the supplement.

Before and after the experiment, all of the women were scored according to their performance on the Short Physical Performance Battery (SPPB). The SPPB is a group of easy tests that combines the results of how fast a person can walk, how good their balance is, and how long it takes them to sit up and down in a chair five times. The test is used to predict disability and monitor physical function in older people. The scores have been able to predict the risk of disability, the risk of dying, and the risk of being admitted to a nursing home. With that in mind, I don't think there is anyone out there who would not want to have a better SPPB score if they could. So how did these women do?

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The results were extremely encouraging. All of the women had the same scores before the study. And all of the women had an improvement in their scores at the end of the three months. But the women taking 300 mg of magnesium performed up to an amazing 60% better than those deprived of it. The authors of the study put the results this way, "These findings suggest a role for magnesium supplementation in preventing or delaying the age-related decline in physical performance." Now here are some thoughts on this.

First, the critical thing is the exercise part. Even the magnesium-deprived folks improved in this study just from the exercise alone. So if you haven't yet gotten your exercise act together, please start soon. You can get all kinds of good ideas in my book, Bursting With Energy. You owe it to yourself, your kids, and your grandkids.

Second, the magnesium supplement they used was magnesium oxide. This is by far the worst form of magnesium you can get because it's so poorly absorbed. A much more absorbable form is magnesium citrate. That's the form I use in my Super Immune QuickStart powder. Just one scoop a day gives you more than the 300 mg used in this study.

Third, none of these women were sick. They all had normal diets. And even in the face of a normal diet they still showed a benefit from the supplement. So don't think that just because you feel good and are eating well you're getting enough of every single nutrient your body needs to perform optimally. Taking a broad spectrum, optimally dosed multi-nutrient supplement like QuickStart makes good sense no matter how great your diet is.

Yours for better health,

Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014 Sep;100(3):974-81.

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