Guest guest Posted October 21, 2003 Report Share Posted October 21, 2003 Tue, 21 Oct 2003 07:52:07 -0500 HSI - Jenny Thompson It's Elemental It's Elemental Health Sciences Institute e-Alert October 21, 2003 ************************************************************** Dear Reader, What does every heart want? If you're a romantic, the answer is " Love. " But if you're a nutritionist, the answer is " Magnesium. " In previous e-Alerts and HSI Member Alerts we've told you how magnesium can help prevent many of the conditions that lead to heart disease. Now the results of a new study confirm earlier reports of an association between magnesium deficiency and the development of heart disease. But how much magnesium is enough? And how much is too much? ----------------------------- Aloha, heart disease ----------------------------- Using data from the Honolulu Heart Program, researchers from Hawaii, the National Institute for Longevity Sciences in Japan and the University of Virginia School of Medicine reviewed the dietary medical records of more than 7,000 middle-aged men (ages 45-68 years). Following the information over the course of 30 years, the researchers found a clear association between the risk of coronary heart disease and a dietary intake of magnesium. After adjustments were made for age and other risk factors, those who consumed the lowest amounts of magnesium were almost twice as likely to develop heart disease compared to those who consumed the highest amounts. When the data was broken down into two 15-year periods, the apparent heart disease protection provided by magnesium intake in the first 15 years was described as only " modest, " indicating that the most positive effects are accumulated over a long period of time. ----------------------------- The depleters ----------------------------- In the e-Alert " This Day and Every Day " (10/3/02) I told you about research indicating that as many as half of the adults in North America may not be getting enough magnesium in their diets to benefit the heart. This is largely due to the stresses on the body that deplete stores of magnesium. Starch, for instance, depletes magnesium, as does stress. You may also be at increased risk for magnesium deficiency if you regularly consume alcohol or diuretics, because both can increase urinary excretion of the mineral. Prescription medications, like the antibiotics Gentamicin, Amphotericin, and Cyclosporin can increase magnesium excretion as well. Fortunately, dietary magnesium is easy to come by. The mineral is naturally present in green leafy vegetables, avocados, nuts and seeds, and whole grains, but usually in small amounts, so you need to eat a wide variety of these foods regularly to get all the magnesium you need. ----------------------------- How much... and what kind? ----------------------------- In addition to dietary sources, you can take magnesium supplements to make sure you're getting enough of this important mineral, but there's some disagreement among nutritionists about how much to take. When I asked HSI Panelist Allan Spreen, M.D., to give us his thoughts on magnesium supplementation, he sent me some information from the National Institutes of Health, which recommends 420 mg daily for men over the age of 31, and 320 mg daily for women of the same age group. But it's not quite that cut-and-dried, because, as Dr. Spreen points out, there are other questions to be considered: " I've always recommended 500 milligrams/day, since absorption of most forms isn't that great anyway, and I like to let people get the cheapest and easiest sources they can. " My limit for oral magnesium is that which causes any loosening of the stools (and there's always a distinct dose that will do it... in fact, it works like a charm for constipated people by taking a known dose at bedtime, plus it helps them sleep!). I'm careful to warn people not to go over that limit for the simple reason that food is moved through the GI tract too quickly with too much magnesium, and that cuts down on absorption of nutrients (both from foods and supplements). " However, that amount is usually between 400 and 1500 milligrams/day. It's hard to get too much magnesium in terms of true toxicity (orally, that is), since you'd get diarrhea first. The new RDI (as of 2002, anyway) in the US is 400 mg/day. Now, bear in mind that that's ELEMENTAL magnesium. In a supplement, such as magnesium oxide (a poor form, but wouldn't you know that's what a drug company uses for low magnesium levels in the official Physician's Desk Reference), the tablet that is sold as a 400 milligram tablet only has 241.3 milligrams of elemental magnesium. So, when you take a '400 milligram' tablet, you aren't getting 400 milligrams of magnesium anyway. Plus, even the label says you can take 2/day, or 800 milligrams. " I'm not suggesting we take tons of the stuff. As I said, you don't want any loosening of the stools (unless constipated). " ----------------------------- More benefits ----------------------------- In a 2002 article that appeared in the Journal of Hypertension, Dr. Rhian Toyuz, an associate professor at the University of Montreal, discussed how magnesium helps heart muscle cells relax. And in addition to the fact that magnesium deficiencies have been linked to heart disease, Dr. Toyuz reports that studies have shown how diets rich in magnesium may also reduce blood pressure, especially among older people. Dr. Spreen agrees, and adds that magnesium has also been shown to lower serum homocysteine levels; one of the important markers for coronary heart disease. So when checking off the list of good things you can do for your heart, don't overlook the mineral that your heart just can't do without. ************************************************************** To start receiving your own copy of the HSI e-Alert, visit: http://www.hsibaltimore.com/ealert/freecopy.html Or forward this e-mail to a friend so they can sign-up to receive their own copy of the HSI e-Alert. ************************************************************** ... and another thing It's a question for the ages... boxers or briefs? But now either one might be fine, if you need an ambulance. Yes, you read that right. Researchers for Philips Electronics have developed heart monitor sensors designed to be incorporated into underwear. The sensors can sort through specific electric pulses from the body and recognize abnormal signals indicating that the heart is in trouble. If a heart attack is detected, the apparatus is programmed to trigger an alarm. It may even be able to dial up a phone number to report the emergency and request medical help. And you don't need to worry about the laundry. As an added convenience, the sensors are designed to survive a soapy trip through the washing machine. But don't bother rummaging through the Fruit of the Loom bin at you favorite store looking for heart alert underwear just yet. The research and development folks at Philips are still devising a system that will coordinate doctors with wireless communication providers. That may take a few years. And there's no word yet on how much these fancy pants might cost. In any case, I'm glad to see that someone in the mainstream is coming up with heart-friendly ideas that don't involve pharmaceutical side effects. Although there's no telling what concerns electric underwear may bring to the table. To Your Good Health, Jenny Thompson Health Sciences Institute ************************************************************** Sources: " Dietary Magnesium Intake and the Future Risk of Coronary Heart Disease (The Honolulu Heart Program) " American Journal of Cardiology, Vol. 92, No. 6, Pgs. 665-669, 9/15/03, cardiosource.com " Getting the Measure of Magnesium " NutraIngredients.com, 10/13/03, nutraingredients.com " Take in More Magnesium, Canada: Doctors " CBC News 9/24/02, cbc.ca " Low Dietary Magnesium Increases Supraventricular Ectopy " American Journal of Clinical Nutrition 2002;75:550-554, ajcn.org " Heart Patients May Benefit from Sensors in Clothes " Reuters, 10/8/03, reuters.com Copyright ©1997-2003 by www.hsibaltimore.com, L.L.C. 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