Magnesium intake and risk of type 2 diabetes

Recent research has shown a significant association between magnesium intake and the risk of type 2 diabetes.

A meta-analysis recently published in the Journal of Internal Medicine analyzed the association between magnesium intake and the risk of type 2 diabetes. The meta-analysis involved studies of magnesium intake (both from foods only and from foods and supplements) published between 1966 and 2007. Seven studies meeting the criteria were identified, and in total they included 286,668 participants and 10,912 cases. All but one study found an inverse relation between magnesium intake and risk of type 2 diabetes, and in four studies the association was statistically significant. Overall, an increase of 100 mg of magnesium per day resulted in a 15% reduction in overall risk of type 2 diabetes.

Based on these studies, magnesium intake is inversely associated with incidence of type 2 diabetes. This finding suggests that increased consumption of magnesium from supplements and foods such as whole grains, beans, nuts, and green leafy vegetables may reduce the risk of type 2 diabetes.

Source: Magnesium intake and risk of type 2 diabetes: a meta-analysis, Larsson and Wolk, J Intern Med. 2007 Aug;262(2):208-14

Long-term magnesium intake reduces the risk of symptomatic gallstone disease among men

About 10-15 percent of the U.S. population (20 million people) have gallstones, and 1 million new cases are diagnosed yearly, according to the US National Institutes of Health. New research indicates that higher magnesium intake may decrease the risk of gallstone disease.

Magnesium deficiency has been associated with alterations in blood lipids (cholesterol) and insulin hypersecretion, which can lead to formation of gallstones. In addition, gallstone disease is an important risk factor for gallbladder cancer. A recent study published in the American Journal of Gastroenterology analyzed the effect of long-term consumption of magnesium on the risk of gallstone disease.

Researchers studied magnesium consumption and risk of gallstone disease in a group of 42,705 U.S. men from 1986 to 2002. Magnesium intake was assessed using a food frequency questionnaire, and newly diagnosed gallstone disease was determined twice a year.

During 13 years of follow-up, 2,195 cases of gallstones were documented. The average intake of magnesium was calculated to 352.8 milligrams per day for the study population. Men with the highest average levels of magnesium intake (454 mg/d) were 28 per cent less likely to develop gallstones, compared to men with the lowest average intake (262 mg/d).

It is not yet known whether higher magnesium intake protects against initial formation of gallbladder stones, or whether it simply decreases the likelihood of the already existing gallstones becoming symptomatic. However, since surveys show that most adults do not meet the RDA for magnesium (320 mg per day for women and 420 mg per day for men), improving the diet and supplementing magnesium may prove to be an effective means of reducing the progression of gallstone disease.

Source: Long-term effect of magnesium consumption on the risk of symptomatic gallstone disease among men, Tsai et al, Am J Gastroenterol 2008 Feb;103(2):375-82.

Magnesium intake increases bone mineral density and may reduce the risk of osteoporosis

Image: U.S. Department of Health and Human Services

A study published in the Journal of the American Geriatric Society has shown that dietary intake of magnesium is associated with an increase in bone mineral density in older men and women.

The study included 2,038 men and women aged 70-79 that were enrolled in the Health, Aging and Body Composition Study. Food frequency questionnaires were used to assess magnesium intakes and document any medications. The data also accounted for variations in age, body mass index (BMI), smoking status, alcohol use, physical activity, estrogen use, and supplemental calcium and vitamin D. Higher magnesium intake through diet and supplements was positively associated with total - body bone mineral density (BMD) in older white men and women. For every 100 mg per day increase in magnesium, there was an approximate 2 per cent increase in whole-body BMD.

The results have important implications since osteoporosis currently affects over 10 million adults in the U.S. alone, with another 34 million suspected to have low bone mass. In addition, earlier dietary surveys have consistently shown that a large portion of adults do not meet the RDA for magnesium.

Source: Magnesium Intake from Food and Supplements Is Associated with Bone Mineral Density in Healthy Older White Subjects , Kathryn M. Ryder MD, MS, Ronald I. Shorr MD, MS, Andrew J. Bush PhD, Stephen B. Kritchevsky PhD, Tamara Harris MD, MPH, Katie Stone PhD, Jane Cauley DrPH, Frances A. Tylavsky DrPH (2005), Journal of the American Geriatrics Society November 2005, Vol 53, No 11, pp 1875-1880

Beneficial effects of magnesium are similar to statin drugs

Because of its many cardiovascular benefits and good safety profile, many researchers suggest that magnesium supplementation could be a viable alternative for those who cannot or choose not to take statin drugs.

Statins are a class of drugs commonly prescribed for individuals with elevated cholesterol levels, a risk factor for cardiovascular disease. While statins are effective, they also carry undesirable side-effects, and some people cannot, or choose not to use them. A review published in the October 2004 issue of the Journal of the American College of Nutrition found that the essential nutrient magnesium provides many of the same cardiovascular benefits ascribed to statin drugs. The authors noted that both statin drugs and magnesium can inactivate the enzyme responsible for the first step in cholesterol formation, thus lowering LDL cholesterol levels in the blood. Both can improve the function of blood vessels, reduce inflammation, and provide other cardiovascular benefits. Magnesium, however, can also help elevate beneficial HDL cholesterol levels while reducing triglycerides. In addition, magnesium is necessary for the enzyme that converts essential fatty acids (linoleic and linolenic acids) into compounds that reduce inflammation. Optimal levels of magnesium also provide natural calcium channel blocker activity, which helps dilate blood vessels and control blood pressure. Because of its many cardiovascular benefits, relatively low cost, and good safety profile, the authors suggested that increasing magnesium intakes through diet and supplementation could provide a viable alternative for those who cannot, or choose not to take statin drugs. Note: If you are currently taking a statin drug to lower cholesterol, do not discontinue its use except on the advice of your physician. This information is not meant to imply that magnesium supplements should replace all statin drugs. However, adequate magnesium is very important for cardiovascular health, especially for those at risk for coronary artery disease.

Source: Comparison of Mechanism and Functional Effects of Magnesium and Statin Pharmaceuticals, Andrea Rosanoff Mildred S. Seelig, Journal of the American College of Nutrition, Vol. 23, No. 5, 501S-505S (2004)

Magnesium

At Convention, Dr Monica Lewis of the Medical Advisory Board spoke about the following (briefly noted):

Magnesium in Active Calcium and the chewable version for kids contain magnesium to help absorption of calcium into the bone.

Osteoporosis -> bone pain, collapsed vertebrae, fractures, starts in teens.

USANA Active Calcium study: 100 no. 12-year olds took 4 tabs a day and 4 placebos over one year ... showed increased bone density and bone tissue.

Magnesium is the forgotten mineral which we universally require.

Mg and Ca work together for bone, muscle and nerve transmission.

We all need extra Mg.

When muscles/nerves relax - Ca out, Mg in.

Shortage? Ca is not a problem as it is stored in the body but Mg is not.

Mg shortage - nerves on edge. Muscles all over body can be affected - raised blood pressure, muscle tightening (asthma, cramp, migraines), nerve twitching - anxious, on edge, depression, grumpy teenagers, poor sleep, inability to relax, heart palpitations.

You're short of Mg when you crave chocolate!

Conclusion: treasure these products - Active Calcium and Chewable Calcium.

Supplemental magnesium intake may be associated with reduced heart disease risk

Most Americans consume inadequate levels of magnesium and these suboptimal intakes of magnesium may contribute to an increased incidence of cardiovascular disease.

Current dietary guidelines recommend a minimum magnesium intake of 310-420 mg per day to maintain health and reduce cardiovascular risk. Typical U.S. adults fall short on dietary intake of this important mineral, as more than two-thirds (68%) are not meeting these minimum recommendations. Even worse, 19% of adults are consuming less than 50% of the RDA. Researchers have recently determined that dietary magnesium consumption is associated with C-reactive protein (CRP), a marker of inflammation. An increased CRP level, is a known risk factor for cardiovascular disease. In a large sample of normally healthy U.S. adults, it was determined that those who consumed less than the RDA of magnesium were 48%-75% more likely to have elevated CRP levels than adults who consumed levels higher than the RDA. Overweight adults over age 40 consuming less than 50% RDA for magnesium were more than twice as likely to have elevated CRP as adults getting more than the RDA. Given the above, Researchers have concluded that inadequate intakes of magnesium may be contributing to cardiovascular disease incidence.

Source: Dietary Magnesium and C-reactive Protein Levels, Dana E. King, Arch G. Mainous III, Mark E. Geesey and Robert F. Woolson, Journal of the American College of Nutrition, Vol. 24, No. 3, 166- 171 (2005).