Search This Blog

Thursday, July 4, 2013

Magnesium / Are You Getting Enough For Hearth Health?

I recently read an article concerning reduced urinary magnesium levels being linked to elevated ischemic heart disease risk. In an article published in the American Journal Of Clinical Nutrition the finding was that there IS an association between higher urinary magnesium levels and a lower risk of ischemic heart disease.

This was based on a study of 7,664 men and women enrolled in the Prevention of Rena and Vascular End State Disease (PREVEND), study, which is a prospective investigation of albuminuria and renal and cardiovascular disease. Urinary magnesium excretion levels were from samples obtained upon enrollment from 1997 to 1998 and were utilized as a marker of magnesium intake. The subjects were followed for 10.5 years during which 462 ischemic heart disease events occurred. Both men and women whose urinary magnesium was the lowest 20% of subjects had an increase in ischemic heart disease that was 60% higher than the remaining participants.

Here is a LINK from Dr. Mercola's Website on magnesium and why you probably need more than you are getting.


Benefits of Magnesium is Far Greater Than Previously Imagined

By Dr. Mercola

You don't hear much about magnesium, yet an estimated 80 percent of Americans are deficient in this important mineral and the health consequences of deficiency are significant. One reason could be because magnesium, like vitamin D, serves so many functions it's hard to corral.

As reported by GreenMedInfo1, researchers have now detected 3,751 magnesium binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.

Magnesium is also found in more than 300 different enzymes in your body, which are responsible for:
Creation of ATP (adenosine triphospate), the energy molecules of your body Proper formation of bones and teeth Relaxation of blood vessels
Action of your heart muscle Promotion of proper bowel function Regulation of blood sugar levels

The Health Benefits of Magnesium have Been Vastly Underestimated

A number of studies have previously shown magnesium can benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke. For example, one meta-analysis published earlier this year in the American Journal of Clinical Nutrition2 looked at a total of seven studies collectively covering more than 240,000 participants. The results showed that dietary magnesium intake is inversely associated with risk of ischemic stroke.

But its role in human health appears to be far more complex than previously thought, and—like vitamin D—its benefits may be more far-reaching than we've imagined.'s database project has indexed over 100 health benefits of magnesium so far, including therapeutic benefits for:
Fibromyalgia Atrial fibrillation Type 2 diabetes Premenstrual syndrome
Cardiovascular disease Migraine Aging Mortality

Foods with the Highest Amounts of Magnesium

Most people can keep their levels in the healthy range without resorting to supplements, simply by eating a varied diet, including plenty of dark-green leafy vegetables. One important point to mention though is that the levels of magnesium in your food are dependent on the levels of magnesium in the soil where they're grown. Organic foods may have more magnesium, as most fertilizer used on conventional farms relies heavily on nitrogen, phosphorous, and potassium instead of magnesium.

The featured article lists more than 20 specific foods that are exceptionally high in magnesium, including the following (for the full list, please see the original report5). All portions are listed equate to 100 grams, or just over three ounces:
Seaweed, agar, dried (770 mg) Spices, basil, dried (422 mg)
Spice, coriander leaf, dried (694 mg) Flaxseed (392 mg)
Dried pumpkin seeds (535 mg) Almond butter (303 mg)
Cocoa, dry powder, unsweetened (499 mg) Whey, sweet, dried (176 mg)

Different Types of Magnesium Supplements

If for whatever reason you decide you need a supplement, be aware that there are a wide variety of magnesium supplements on the market, courtesy of the fact that magnesium must be bound to another substance. There's simply no such thing as a 100% magnesium supplement. The substance used in any given supplement combination can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits:
Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride / Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate / Magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it's easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which has laxative properties Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

(MY INPUT) I found it interesting that Dr. Mercola indicates that apprx 80% of people are not getting enough magnesium. I have seen other estimates at 75%. Either way it spells out that you should look at supplementation and drinking GREEN SMOOTHIES. Do a little homework on magnesium-L-Threonate.


No comments:

Post a Comment