This article is from the WebMD News Archive
Magnesium Lowers Heart, Diabetes Risks
Mineral Protects Against Metabolic Syndrome
Reviewed by
Louise Chang, MD
March 27, 2006 -- New research may help explain why eating fruits, vegetables, whole grains, and nuts helps protect the heart and prevent diabetes.
The key may be the mineral magnesium.
People in the study who ate magnesium-rich diets seemed to be protected against developing metabolic syndrome, a cluster of risk factors linked to cardiovascular disease and diabetes.
These risk factors include elevated blood pressure, low levels of HDL "good" cholesterol, elevated triglycerides (blood fats), elevated fasting-glucose (blood sugar) levels, and abdominal obesity as determined by waistline measurement.
Low-Magnesium Diets
Study participants who ate diets low in magnesium were more likely to develop the heart disease and diabetes risk factors.
Whole grains, nuts, and many fruits and vegetables are excellent dietary sources of magnesium.
"These foods have long been recognized as being healthy foods that may protect people from disease," researcher Ka He, MD, ScD, tells WebMD. "Magnesium could play an important role in this, but it is just one component of diet -- and diet is just one component of a healthy lifestyle."
The study group consisted of 4,637 young adults between the ages of 18 and 30 when enrolled in the mid-1980s. Fifteen years after entering the study, just over 600 had developed metabolic syndrome.
The researchers divided all the participants into four equal-sized groups based on their reported magnesium intake.
Daily Recommendations
The National Academy of Sciences recommends a daily magnesium intake of 400 milligrams and 310 milligrams, respectively, for adult males and nonpregnant females age 19 to 30. The recommended levels are 420 milligrams for adult males over 30 and 320 milligrams for adult nonpregnant females over 30.
He and colleagues concluded that people in the study who consumed the most magnesium had a 31% lower risk of developing metabolic syndrome, compared with people who ate the least.
Higher magnesium intake was associated with reduced risk of the individual risk factors that make up metabolic syndrome compared with those with the lowest intake.
The findings are reported in the April 4 issue of the American Heart Association journal Circulation.
Foods, Not Supplements
The researchers noted that the findings need to be confirmed in clinical studies. These studies are also necessary, He says, for determining the optimal daily dosage of the nutrient for people at risk for heart disease or diabetes.
He adds that foods, not dietary supplements, are the best sources of magnesium. Almonds, cashews, soybeans, spinach, avocados, whole grains, beans, and some fish are good food sources of the nutrient.
"Magnesium-rich foods are also rich in other nutrients, which may also be important for reducing risk," he says.
Cardiologist Nieca Goldberg, MD, worries that that message may be lost on many people who think they can take the easy way out with dietary supplements. Too much magnesium from supplement sources (outside of food) can cause problems ranging from weakness and nausea to toxic effects on the heart and nervous system.
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Is This Normal?
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Your level is currently NormalHigh (hyperglycemia).Low (hypoglycemia). |
If the level is below 70 and you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
If the level is below 70 and you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
Your blood sugar level is slightly high. You should call your health care provider and ask if laboratory tests to check for diabetes are needed. If you are pregnant always consult with your health care provider.
Congratulations on taking steps to manage your health.
However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.
Your level is currently normal. However, if you are concerned about diabetes speak with your physician. There may be other risk factors that increase your risk for diabetes.
Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
Your blood sugar level may be high, depending on when you last ate. If you have not eaten for at least 8 hours, your blood sugar should be less than 100. If you've eaten within the last 2 hours, your blood sugar should be less than 140. You should call your health care provider and ask if you need laboratory tests to check for diabetes. If you are pregnant always consult with your health care provider.
Blood sugars consistently above 180 warrant prompt medical attention.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
Your blood sugar level is high. You should call your health care provider and ask if laboratory tests to check for diabetes are needed. If you are pregnant always consult with your health care provider.
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