Q Need More Magnesium?

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Q Need More Magnesium?

Someone told me magnesium helps prevent heart disease. If so, how do

I get more magnesium into my diet?

 

A study by Northwestern University researchers published in the

April 4, 2006, issue of Circulation: the Journal of the American

Heart Association, found that a diet rich in magnesium appears to

protect against metabolic syndrome, a combination of risk factors

that can lead to diabetes and heart disease. Similar results,

published in 2005 by researchers at Boston's Brigham and Women's

Hospital, showed that women with the highest intake of magnesium had

a 27 percent lower incidence of metabolic syndrome. Having three of

the following abnormalities can indicate metabolic syndrome: high

blood pressure, low HDL ( " good " ) cholesterol, high triglycerides,

high blood sugar and abdominal obesity.

 

The Northwestern study included 4,637 men and women who were between

the ages of 18 and 30 when they were recruited. After following the

group for 15 years, the research team found that about 600 had

developed metabolic syndrome.

 

When they looked at the participants' magnesium intake over the 15

years, they found that those whose magnesium intake was highest had

a 31 percent lower risk of developing metabolic syndrome than

participants whose magnesium intake was lowest.

 

It's easy to get magnesium from your diet - it is plentiful in whole

grains, leafy green vegetables (spinach is a great source) as well

as almonds, cashews and other nuts, avocados, beans, soybeans,

halibut. Look for magnesium citrate, chelate, or glycinate. Avoid

magnesium oxide, which can be irritating. High doses will cause a

laxative effect or diarrhea.

 

 

The Northwestern researchers noted that more studies will be needed

to determine the optimal dosage of magnesium needed for people at

risk of diabetes or heart disease.

 

While getting adequate magnesium is important, don't rely on it

alone to protect against metabolic syndrome, diabetes and heart

disease. To significantly lower risks, you should eat a healthy,

balanced diet, exercise regularly, control your weight and avoid

smoking.

 

Andrew Weil, M.D.

www.drweil.com