Magnesium plays many crucial roles in the body and has potential health benefits. It's found in lots of foods, but should you also take a supplement?
Notably, magnesium is involved in energy production, cell growth, blood pressure, bone health, and the functioning of the heart, nerves, and muscles. Here's a look at its potential role in chronic disease.
Magnesium and heart health. An adequate intake of magnesium helps prevent arrhythmias, reduce cardiac damage from oxidative stress, keep blood vessels healthy, prevent spasms of coronary arteries that can cause angina, and boost HDL ("good") cholesterol levels. So it makes sense that many observational studies have found that people with a high dietary intake of magnesium have a lower risk of heart disease and stroke. But overall, studies on magnesium supplements for heart health or blood pressure control have had inconsistent results.
Magnesium and diabetes. Magnesium is essential for the body's use of insulin and the burning of carbohydrates. Observational studies have linked low magnesium levels to increased risk of diabetes and insulin resistance (which often leads to type 2 diabetes) as well as poor blood sugar control in people with the disease. Several small studies of magnesium supplements in people with diabetes have had positive results.
Magnesium and bone health. Working closely with calcium and vitamin D, magnesium helps form and maintain bones and teeth. People with high magnesium intakes have greater bone density, and women with osteoporosis tend to have low magnesium levels. But it's not known if supplements make a difference. Studies showing that supplemental calcium and/or vitamin D reduce the risk of fractures have not included magnesium. While a magnesium deficiency can impair the use of calcium and vitamin D, doubling or tripling an adequate magnesium intake does not increase calcium absorption.
Magnesium and colon cancer. Several studies have found that people who consume the most magnesium from food are less likely to develop colon cancer and perhaps rectal cancer. The studies did not involve supplements, however.
Magnesium and migraines. People with migraines tend to have low brain magnesium levels during an attack and are more likely to have low magnesium overall. Two studies from the 1990s found that supplements help reduce the frequency of attacks, though one did not.
What you need. Most Americans don't consume the recommended daily intake of magnesium, which is 320 milligrams a day for women, 420 for men. Older people often have low levels because they tend to consume and absorb less of the mineral. Since there's no good way to measure total magnesium in the body, however, it's hard to know exactly how many people are truly deficient.
Because magnesium plays so many roles, the symptoms of deficiency can vary widely. Many symptoms involve changes in nerve and muscle function, such as muscle weakness, cramps, and spasms. Cardiac symptoms include arrhythmias. Poor blood sugar control, elevated blood pressure, and nausea may also result.
Bottom line: Eat foods rich in magnesium (whole grains, nuts, beans, seeds, fish, avocados, and leafy greens). Most of the magnesium in grains is in the bran and germ, which are removed in milling, so refined grain products (such as white bread and white rice) are poor sources. If your drinking water is hard, you'll get a fair amount of magnesium from it.
For older people, or anyone not eating a balanced diet, a basic multivitamin/mineral is a good way to get supplemental magnesium (usually 50 to 100 milligrams). Some calcium supplements also contain magnesium.
Don't take a separate magnesium supplement unless you're at high risk for a deficiency because you drink heavily, have uncontrolled diabetes, or take a medication (such as a proton pump inhibitor for reflux disease) or have a disorder (such as Crohn's disease) that can affect absorption. But talk with your doctor first. You can't get too much magnesium from food. In contrast, supplements and excessive use of certain magnesium-containing antacids or laxatives can cause diarrhea, nausea, and cramps. People with kidney disease are at risk for more serious problems from excess magnesium.
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