Magnesium Supplement Health Benefits:
How Magnesium Helps Improve Diabetes, Hypertension, Cardiovascular Disease and Many Other Inflammatory or Metabolic Syndrome Associated Diseases
Magnesium is the fourth of the four most important diet supplements, which are: Fish Oil, Borage Seed Oil, Green Tea and Magnesium. Each of these supplements is needed by most Americans to correct serious deficiencies in their diet. Magnesium has been shown to be a very common deficiency by many published studies. Some report that as many as 80% of modern Americans are lacking optimum levels of magnesium to maintain excellent health. This deficiency is associated with many inflammatory and insulin resistant conditions and major diseases.
They include diabetes, heart disease, hypertension, migraine and cluster headaches, and many more. Magnesium is especially important for glucose metabolism. It is involved in over 300 different chemical processes in the human body.
For decades, scientists have searched for the hidden link between diabetes mellitus, heart disease, high blood pressure, high cholesterol and high blood clotting factors (high fibrinogen). Many researchers now believe that magnesium plays a central role in uniting many of these associated insulin resistant diseases. Supplements of magnesium are recommended for diabetics, hypertensives, and most people who have metabolic syndrome x.
WEIGHT LOSS DIETERS AND MAGNESIUM
If you are already deficient in magnesium and go on a calorie restricted diet, you are very likely to become even more deficient in magnesium, which can make your insulin resistance much worse, which will increase your glucose and average insulin levels throughout the day. This will make it very, very difficult to lose weight. Dieters are strongly recommended to consider supplementing with magnesium.
How Much Magnesium Should You Take per Day? Our review of the research supports suggested supplementation of magnesium, totaling about 400mg in divided doses, 200mg morning and 200mg evening. This supplementary dose should be taken in addition to eating high magnesium foods, such as more vegetables, whole grains, legumes, and nuts. Bigger people, people who perform stressful exercise more than average, or people who are supplementing calcium for bone loss, or diabetics and other people with high levels of inflammation, should consider a larger 600mg daily dose – 300mg in the morning and 300mg in the evening.
Which Kind of Magnesium? Buy a Magnesium that is more “bio-available” such as citrate, maleate, aspartate, or other kinds ending in “…ate”. We recommend Magnesium Citrate. Good brands of this are from Now Foods, Solgar, Twin Labs, and Vitamin Shoppe – all available at Amazon.com. They are proven to be absorbed much more completely by the body than the common oxide type product. Magnesium oxide may only get about 4% of the element into your system. The chelated citrate or maleate type products often get up to 50% or more of the product into your tissues where it is needed.
Safety Issues — Taking the recommended supplements above should not be a problem for most people. However, very high levels of magnesium can cause diarrhea and general gastrointestinal distress, as well as interfere with calcium absorption and bone metabolism. Extremely high levels of magnesium (much higher than the recommended dosages above) may interfere with normal heart functioning and should be avoided. Since research reports no advantages to higher doses of magnesium than the 600mg daily dose, you should not take more than this, unless specifically instructed by a health care professional. As always, we suggest you inform your doctor or health professional before adding any supplement to your diet. You may want to print this page to take to your medical professional, in case they are not familiar with current research on magnesium.
MAJOR RESEARCH SUPPORTS DIETARY MAGNESIUM
In February of 2005, Brigham and Women’s Hospital and Harvard Medical School in Boston published a major study of 11,686 middle-aged and older U.S. female health professionals. The women were followed for many years, beginning in 1993. The purpose of their research was to examine whether and to what extent magnesium intake is related to systemic inflammation and the metabolic syndrome.
They reported: “In conclusion, we found that magnesium intake was inversely associated with plasma concentrations of CRP and the prevalence of metabolic syndrome. These data support the potential benefits in primary prevention of type 2 diabetes, hypertension, and CVD by vegetables, whole grains, legumes, and nuts that are rich in magnesium, although future large clinical trials to confirm the efficacy of magnesium supplements are clearly warranted.” The amount of magnesium studied ranged from around 250mg/day to about 420mg/day. The highest consumption was associated with better health. In other words, the more magnesium these women consumed, the less inflammation and metabolic syndrome they suffered from.