|  I have put this under health because it is important for everyone, but I have also been stressing the importance of magnesium for those with fibromyalgia, so I hope those with fibromyalgia also see this article. The source and link are listed.
Most need a magnesium boost
Rosie Schwartz, National Post
Published: Tuesday, June 26, 2007
When was the last time you thought about how much magnesium you take in? For many people, this mineral has been flying under the radar for too long. But in scientific circles, it's been at the centre of a lot of research -- studies that show magnesium's time has come, especially when a disease such as diabetes is reaching epidemic proportions.
Magnesium is found in a host of foods with star status-- whole grains, green leafy vegetables, legumes and nuts. Frequently, other nutrients, such as fibre, folate and antioxidants are given all the credit for disease-fighting potential. But research shows that magnesium deserves more attention than it's been getting.
Excess abdominal weight and a cluster of disease risks called the metabolic syndrome go hand in hand. High blood pressure, elevated levels of triglycerides, potentially artery-clogging blood fat, low levels of the protective HDL cholesterol, abnormal glucose tolerance and Insulin resistance or diabetes seem to partner together to make up the metabolic syndrome and up the chances of developing heart disease or stroke.
At the core of this cluster of disease risks is the process of inflammation. More and more research is pointing to the damaging effects of inflamed tissues and cells. Inflammation of the lining of the arteries (endothelium) leads to an inability to fend off assaults from cigarette smoke or fatty meals, which can result in damage to the arteries. If the damage keeps occurring, the condition is called endothelial dysfunction. Think of an artery with endothelial dysfunction as a brittle tube compared to a healthy lining that is akin to an artery that is flexible like a rubber tube.
Research is showing that a shortfall of magnesium and an increase in inflammation are linked. Harvard University scientists recently investigated magnesium intake and concentrations of various compounds found in the blood of healthy women that may foretell of inflammation and endothelial dysfunction.
The study, published in the April issue of the American Journal of Clinical Nutrition, which included women aged 43 to 69 years of age who were free of heart disease, cancer and diabetes, showed that in these women, a higher magnesium intake from diet was associated with lower measures of inflammation.
To observe the consequences of a diet lacking in magnesium, French scientists induced a deficiency of the mineral in laboratory rats. They observed all of the inflammatory responses unfold as they anticipated. The study provided plenty of evidence that scientists sounding warning bells on magnesium intake are on the right track.
Over the past few years, magnesium supplements have been popular to prevent or treat the bone-thinning disease, osteoporosis. But, according to Osteoporosis Canada, in both men and women who have normal digestion, providing additional dietary magnesium has no significant effect on the risk of hip fracture.
But the important word to take note of is additional. Magnesium plays a role in maintaining a healthy skeleton and a shortage can have an impact on bone health. If you're not opting for magnesium-rich foods, chances are that you're boosting your risk of ill health.
The recommended amount of magnesium is 420 milligrams a day for men above 31 years of age and 320 mg for women. While most people may not experience an actual deficiency, it's the slight shortage that may be the culprit in boosting the risk of disease. In some cases, such as in the elderly or those with poorly controlled diabetes, magnesium may be lost in the urine. The use of diuretics such as alcohol and caffeine may also result in the need to take in more of the mineral.
Opting for magnesium-rich foods is always the first line of defence against a shortfall. Go for dark green vegetables, legumes such as dried beans and peas, as well as nuts, seeds and whole grains. They're not only top-notch sources of magnesium, but they provide a bounty of other disease-fighting nutrients. Dairy products, which have been linked to a decreased risk of diabetes and high blood pressure, are also chock full of magnesium.
And keep in mind that many multivitamin and mineral supplements may only contain small amounts of magnesium -- around 50 mg per tablet. It's simply due to the size of supplement that would normally be required to get a day's quota. What's the easiest way to ensure you're getting the magnesium you need? Know which foods are full of it.
- Rosie Schwartz is a Toronto-based consulting dietitian in private practice and author of The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking Canada).
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