Why dietary magnesium offers lower-risk rewards

A new study analyzed data from previous studies involving more than a million people across nine countries and concluded that a diet rich in magnesium may reduce the risk of coronary heart disease, stroke and type-2 diabetes.

In their analysis, researchers from two universities in China looked at data from 40 studies covering a period from 1999 to 2016 to investigate associations between dietary magnesium and various diseases. They found that people who consumed high levels of dietary magnesium had a 10 percent lower risk of coronary heart disease, a 12 percent lower risk of stroke, and a 26 percent lower risk of type-2 diabetes compared to those with low consumption levels.

These results don’t surprise Vero Beach cardiologist Arley Peter. Magnesium is one of the six major minerals needed in large amounts by the human body; Dr. Peter says that it is vital for many metabolic functions, including muscle and nerve function, normal heart rhythm, blood-glucose control and blood-pressure regulation. “Basically, magnesium is part of every cell function there is,” he says.

(The other five major minerals people need in large supply are calcium, sodium, potassium, phosphorous and chloride.)

Lead study author Dr. Fudi Wang of the School of Public Health at Zhejiang University said, “Low levels of magnesium in the body have been associated with a range of diseases … [and] our meta-analysis provides the most up-to-date evidence supporting a link between the role of magnesium in food and reducing the risk of disease.”

The current Recommended Dietary Allowance for magnesium in adults over age 31 is 420 mg per day for men and 320 mg per day for women. However, surveys have shown that the average magnesium intake is significantly below the RDA, by somewhere between 20 percent and 50 percent. Put another way, approximately 75 percent of adults in the United States consume less than the recommended amount of magnesium.

High levels of dietary magnesium can be found in leafy green vegetables such as spinach and okra, whole grains, pumpkin and sunflower seeds, black beans and soybeans, and certain nuts – almonds, cashews and peanuts.

resurge reviews Meats and milk have an intermediate content of magnesium, while processed foods generally have the lowest, as the “refining” process removes many of the nutrients these foods once had.

Vero’s Dr. Peter says that while eating foods rich in magnesium is the best way to make sure our levels are adequate, supplements can also be helpful; especially since most American don’t get as much of this particular mineral as they need. He says “it’s a good idea to ask your doctor to include a screening for magnesium in your next blood test. If the results show a deficiency, you should think about taking a supplement, as doing so carries little or no risk.”

Dr. Peter says that being aware of a potential deficiency is especially important if you are taking medications that can deplete your body’s supply of magnesium; such medications include acid blockers and antacids, blood-pressure drugs, cholesterol agents and corticosteroids.

Excessive consumption of alcohol, caffeine and sugars can also sap the body of magnesium.

And people with any sort of malabsorption disorder, such as Chrohn’s disease or pancreatitis, have to be particularly mindful of their magnesium levels.

In addition to possibly putting people at higher risk for coronary heart disease, stroke and type-2 diabetes, a magnesium deficiency can lead to other health complications. The early signs of magnesium deficiency are vague, and can be attributable to many conditions: loss of appetite, headache, nausea, fatigue and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including numbness and tingling, seizures, muscle contractions and cramps, and personality changes.

“Many people don’t realize how important it is to overall health to take in an adequate amount of magnesium,” Dr. Peter says. “Many cardiologists recommend the Mediterranean diet for their heart patients, which emphasizes fruits, vegetables, nuts, fish and poultry. This is also a good eating approach to keep magnesium levels high.”

Dr. Peter’s office is located at 787 37th Street, Suite E260. The phone number is 772-999-3996.

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