VOLUME 2 ISSUE 13    December 2007 VIEW ARCHIVE

The Missing Mineral Are we overlooking magnesium? by Michelle Gibeault Traub, R.D. Optimal health requires a host of different minerals and vitamins. Calcium and vitamin D have certainly earned their place in the spotlight given their importance to bone health. But, research indicates that a lesser-known mineral, magnesium, may also play a key role in bone strength.   Magnesium Builds Bone In a study conducted by Yale University, researchers found that giving teenage girls magnesium supplements (300 mg per day) significantly increased the bone mineral content of the girls’ hips in just twelve months. The 120 girls in the study were selected to participate because their diets were already deficient in magnesium. Prior to the study they were consuming less than 220 mg of the mineral a day, well below the Recommended Dietary Allowance of 350 mg for girls 9 to 18 years of age (SEE Table 1) 1. In addition to the implication that teenage girls are not meeting their magnesium needs through diet, this study indicates that magnesium should be added to the proven list of bone-builders that currently includes calcium, vitamin D, vitamin K, and even omega-3 fatty acids (SEE Bone up on Fat). Missing Out on Magnesium? Magnesium is involved in over 300 biochemical reactions in the body. However, it is not often emphasized as a dietary “must have.” Why? The answer is twofold in that; 1. the symptoms of magnesium deficiency are rarely observed in the U.S., and 2. the mineral should not be difficult to get in the diet since it is found in a wide variety of foods including whole grains, legumes, fish, nuts, and green leafy vegetables. Despite these facts, food consumption studies indicate that a significant number of Americans are not meeting their magnesium needs. In addition, since processing strips many foods of their magnesium, people who consume a highly-processed diet of refined grains (i.e. white flour) are likely to miss out on the mineral.   Who Should Supplement? To complicate matters further, there are numerous factors that can lead to increased magnesium needs including: Absorption diseases like Crohn’s and celiac disease (gluten intolerance) Uncontrolled diabetes Older age Medication use (diuretics, antibiotics, anti-neoplastics) Alcohol abuse Individuals who meet the above criteria, along with those who do not regularly eat a diet rich in whole grains, nuts, and leafy vegetables, should likely consider a magnesium supplement.2   Why Isn't Magnesium Included? Given magnesium’s overall importance to health, it is surprising that it is not included in most multivitamins and calcium supplements. The reality is that magnesium is a mineral and, similar to calcium, it takes up a great deal of space. That means in order to get a significant amount into one pill; the pill would need to be very large, or would require multiple doses throughout the day. In addition, magnesium has a bitter flavor, so adding it to a chewable supplement like Adora Calcium in chocolate is a challenge.   The Final Word on Magnesium In addition to optimal bone health, magnesium has recently been linked to decreased incidence of colon cancer, along with improved heart health.3 If you know your diet just isn’t measuring up on the mineral (See Table 2), supplements may be the answer. But, as with any new medication or supplement, always check with your doctor before taking. Table 1: Recommended Dietary Allowances for Magnesium Age (years) Male (mg/day) Female (mg/day) Pregnancy (mg/day) Lactation (mg/day) Infants N/A N/A N/A N/A 1-3 80 80 N/A N/A 4 – 8 130 130 N/A N/A 9 – 13 240 240 N/A N/A 14-18 410 360 400 360 19-30 400 310 350 310 31+ 420 320 360 320 Source: Institute of Medicine of the National Academy of Sciences 2     Table 2: Foods Sources of Magnesium FOOD Magnesium (mg) Halibut (3 ounces) 90 Almonds (1 ounce) 80 Cashews (1 ounce) 75 Soybeans, cooked (1/2 cup) 75 Spinach, cooked (1/2 cup) 75 Shredded Wheat (2 biscuits) 55 Oatmeal, 1 cup 55 Baked Potato with skin (1 med) 50 Source: National Institutes of Health: Office of Dietary Supplements, Magnesium. Visit the NIH site for a more complete list.2 References Magnesium for teenagers may boost bone health, 1/30/07, Nutraingredients.com. retrieved 12/13/07 LINK National Institutes of Health: Office of Dietary Supplements, Magnesium. retrieved 12/13/07 LINK American Institute for Cancer Research, Minerals and Cancer Risk, Spring 2007, Issue 95, p12. Top of Page

Published by circle of health (formerly nw | health and bone) Copyright © 2007 Thompson Brands. All rights reserved. circle of health does not provide medical advice, diagnosis or treatment. circle of health compiles information from a variety of public sources to provide individuals with the tools to actively and naturally promote bone health and other related women's health issues. We encourage the broad use of the web to provide additional information. Consult your physician or other health professional in regard to specific medical conditions.