One in Three Australians are Magnesium Deficient

1 in 3 Australians Don’t Get Enough Magnesium

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    According to the Australian Bureau of Statistics, the 2011 - 2012 National Nutrition and Physical Activity Survey found that one in three Australians over the age of two did not meet their Estimated Average Requirement (EAR) for daily intake of Magnesium, with 37% of males and 34% of females not meeting the requirement from their diet. The results of the national survey revealed that 72% of females and 61% of males aged 14 to 18 did not meet the EAR.

    Magnesium is an essential mineral that plays a key role in a number of biochemical functions in the body including neuromuscular function, heart health, maintaining bone mineralisation, support muscle health and function and general health and wellbeing. Magnesium is widely distributed in both animal and plant products including unrefined cereals, green vegetables, beans and nuts.

    The current Estimated Average Requirement (EAR) for Australian adults is 350mg/day for men and 265mg/day for women with the Recommended Dietary Intake (RDI) faring a little higher at 420mg/day and 320mg/day respectively for men and women.

    Given that a significant portion of the Australian population might receive inadequate intake from their diet, many people may benefit from significant changes to their diet or adding a high quality magnesium supplement. Studies have found that magnesium forms such as magnesium chloride or magnesium citrate are more completely absorbed with superior bioavailability compared to magnesium oxide and magnesium sulfate.

    Sources:

    1. Australian Health Survey: Usual Nutrient Intakes, 2011-12 financial year [Internet]. Australian Bureau of Statistics. 2021 [cited 17 May 2021]. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-...

    2. Office of Dietary Supplements - Magnesium [Internet]. Ods.od.nih.gov. 2021 [cited 17 May 2021]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.