April 2010 - Vol 5 Issue 4
Why Magnesium Matters
Magnesium’s benefits for bone health, cancer prevention and more
by Michelle Gibeault Traub, R.D.
Magnesium is the fourth most abundant mineral in the body. Of course calcium tops it in terms of quantity, but both minerals work together to help provide strength to bones. The two powerful minerals have something else in common, they are far more important than people realize. Similar to calcium’s many unique roles; magnesium contributes to a host of processes in the body. Research indicates that mighty magnesium could even reduce the risk for diseases like heart disease, diabetes, and cancer, while also offering relief for asthma sufferers.
Magnesium for bone health
You’ve learned about magnesium before in The Missing Mineral. In that article we stressed just how important magnesium is for maintaining strong bones, citing its ability to work together with calcium and vitamin D to build bone mineral density. Magnesium deficiency appears to impact calcium metabolism, making adequate magnesium intake an important component of overall bone health.
Magnesium for disease prevention
While magnesium’s role in bone health makes it a powerful tool in osteoporosis prevention, studies indicate that it may be beneficial in preventing several other diseases. This is not too surprising given magnesium’s role in over 300 biochemical processes in the body. Following are some of the latest research findings on magnesium’s role in disease prevention:
Cancer - One of magnesium’s roles involves DNA synthesis and repair, an activity that is important for cancer prevention. Research just released in the April issue of the Journal of Nutrition determined that in a study of 40,830 Japanese men, those who consumed at least 327 milligrams of magnesium a day had 52% less incidence of colon cancer, compared to those who consumed less than 238 milligrams of magnesium per day. These findings support previous research showing that magnesium intake is inversely associated with colorectal cancer.
Diabetes – Magnesium appears to help insulin work more effectively to regulate blood sugar. This may make it a tool for diabetes prevention and treatment. Individuals with type 2 diabetes are unable to process insulin efficiently. In addition, they tend to exhibit low levels of magnesium. It is unclear if those low levels are the result of the disease, or if low magnesium levels actually contribute to the disease by making it more difficult for the body to process sugar. However, numerous studies have shown that the risk for developing type 2 diabetes is greater in individuals who have lower magnesium intake.
Heart Disease – Calcium and potassium have been given the spotlight in terms of their ability to lower blood pressure in the DASH diet. However, magnesium is often found alongside potassium in fresh fruits, vegetables, and low fat dairy products, making it a likely contributor to healthy blood pressure as well. Likewise, studies indicate that higher levels of magnesium in the blood have been associated with a lower risk of heart disease, while higher magnesium diets may lower the risk of having a stroke.
Asthma - A small study reported earlier this year in the Journal of Asthma found that magnesium supplementation (340 mg daily) improved lung function by 6 percent in mild-to-moderate asthmatics. The studies’ researchers believe that magnesium helps cell membranes making it easier for the lungs to expand.
Magnesium from diet
With all of the benefits of magnesium, it is certainly important to meet daily magnesium requirements which range from 310 to 420 mg for adults (See chart for Magnesium needs by age.). The best way to do that is through a healthy, well-balanced diet filled with fresh, unprocessed foods including vegetables, nuts, whole grains and fish. Since processing strips magnesium from foods, if your diet contains packaged or processed foods, be sure to take a multivitamin or other magnesium supplement to fulfill needs. Or, check out High Magnesium Foods for tips on how to add magnesium-rich foods to your daily diet.
Adora Calcium Update on Magnesium
 After years of consumer requests for the addition of magnesium to Adora Calcium Supplements, as of April 2010 Adora Calcium now include 40 mg of magnesium per disk (learn more). The new formula also includes 500 mg of calcium and 250 IU of vitamin D, combined with all-natural, premium chocolate, making getting those important nutrients an indulgent experience.
References
- Enbo Ma, et al. High Dietary Intake of Magnesium May Decrease Risk of Colorectal Cancer in Japanese Men Journal of Nutrition. 2010 140: 779-785. First published online April 1, 2010; retrieved 4/5/10 LINK
- Leslie Beck. Magnesium-rich foods could reduce cancer risk. TheGlobeandMail.com 3/16/10 retrieved 4/5/10, LINK
- National Institutes of Health: Office of Dietary Supplements, Magnesium. retrieved 4/5/10 LINK
- Stephen Daniells, Magnesium supplements may boost lung health for asthmatics. NutraIngredients.com. 2/15/10, retrieved 4/5/10 LINK
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