Maurice Boscorelli
Senior Member
- Joined
- May 30, 2010
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Take magnesium to protect your heart and perform better. Magnesium is one of the most important nutrients for athletes, trainees, and really anyone who wants to be lean, active, and energized. Magnesium regulates nerve and muscle tone, and its role is often overlooked in muscle contractions. It is just as important as calcium, acetylcholine, and sodium in muscle performance, making it essential for anyone who engages in rapid and powerful movements.
Magnesium is also one of the most beneficial nutrients for cardiovascular health. Two new articles in the American Journal of Clinical Nutrition found that individuals with greater magnesium intake in their diets had better cardiovascular health and fewer strokes. Researchers are calling for a public health intervention to get Westerners to start taking elemental magnesium and to increase the amount of magnesium-rich foods in their diets to prevent heart disease and stroke.
In an analysis of studies that assessed magnesium intake and rate of stroke in 241,378 participants, researchers found that there was a significant correlation between greater magnesium intake and lower risk of stroke. An increase in magnesium intake of 100 mg a day was associated with an 8 percent reduction in stroke risk. The analysis looked at a total of seven studies, and median magnesium intake ranged from 242 mg per day to 471 mg per day.
Magnesium protects against stokes and heart attacks because it lowers blood pressure(one study showed that an average intake of 400 mg per day decreased diastolic blood pressure by 2.2 mm Hg), and it supports insulin health making a greater intake crucial for diabetes prevention and a healthy body composition.
The U.S. Food and Nutrition Board recommends adult men get 420 mg per day and adult females get 320 mg per day of magnesium. It’s possible these numbers will be adequate if the magnesium in your diet is an absorbable source such as magnesium glycinate, citrate, or taurate, among others. Researchers suggest a more radical intake of 500 mg day of magnesium in order to go beyond simply preventing stroke and heart attack to supporting overall health by lowering chronic inflammation.
Reference:
Song, Y., Liu, S. Magnesium for Cardiovascular Health: Time For Intervention. American Journal of Clinical Nutrition.2012. 95, 269-270.
Larsson, S., Orgini, N., et al. Dietary Magnesium Intake and Risk of Stroke: A Meta-Analysis of Prospective Studies. American Journal of Clinical Nutrition.2012. 95,362-367.
Magnesium is also one of the most beneficial nutrients for cardiovascular health. Two new articles in the American Journal of Clinical Nutrition found that individuals with greater magnesium intake in their diets had better cardiovascular health and fewer strokes. Researchers are calling for a public health intervention to get Westerners to start taking elemental magnesium and to increase the amount of magnesium-rich foods in their diets to prevent heart disease and stroke.
In an analysis of studies that assessed magnesium intake and rate of stroke in 241,378 participants, researchers found that there was a significant correlation between greater magnesium intake and lower risk of stroke. An increase in magnesium intake of 100 mg a day was associated with an 8 percent reduction in stroke risk. The analysis looked at a total of seven studies, and median magnesium intake ranged from 242 mg per day to 471 mg per day.
Magnesium protects against stokes and heart attacks because it lowers blood pressure(one study showed that an average intake of 400 mg per day decreased diastolic blood pressure by 2.2 mm Hg), and it supports insulin health making a greater intake crucial for diabetes prevention and a healthy body composition.
The U.S. Food and Nutrition Board recommends adult men get 420 mg per day and adult females get 320 mg per day of magnesium. It’s possible these numbers will be adequate if the magnesium in your diet is an absorbable source such as magnesium glycinate, citrate, or taurate, among others. Researchers suggest a more radical intake of 500 mg day of magnesium in order to go beyond simply preventing stroke and heart attack to supporting overall health by lowering chronic inflammation.
Reference:
Song, Y., Liu, S. Magnesium for Cardiovascular Health: Time For Intervention. American Journal of Clinical Nutrition.2012. 95, 269-270.
Larsson, S., Orgini, N., et al. Dietary Magnesium Intake and Risk of Stroke: A Meta-Analysis of Prospective Studies. American Journal of Clinical Nutrition.2012. 95,362-367.
