Written by Greg Arnold, DC, CSCS. Overweight or obese study participants, who supplemented with 350 mg of magnesium per day for 6 months, had a significant improvement in urinary magnesium levels and a significant improvement in arterial stiffness and overall blood vessel health compared to control.
According to the Center for Disease Control (CDC), 2008, over 616,000 people died of heart disease in 2008, causing 1 in 4 deaths. Every year, about 785,000 Americans have a first coronary attack while another 470,000 will have another attack. Coronary heart disease alone was projected to cost the United States $108.9 billion in 2010 (1). Among the CDC’s recommendations to help prevent heart disease, its nutrition guidelines include “eating foods low in saturated fat and cholesterol and high in fiber.” (2).
While a number of ways are known to help with heart health, including increasing nut consumption (3) and omega-3 fatty acids (4), a new study (5) suggests that increasing magnesium consumption may also be a benefit.
The study involved 52 subjects (30 men, 22 postmenopausal women) between the ages of 56 and 68 and classified as “overweight” or “obese” (Body Mass Index between 26.8 and 33.0 kg/m2). They were given either 350 milligrams of magnesium (117-mg pill taken 3 times daily) or placebo per day for 24 weeks. Before and after the study, blood pressure was measured, urine samples were collected and a measure of blood vessel health called carotid-to-femoral pulse wave velocity was assessed. Urine samples were taken to measure for magnesium levels, as low urinary levels have been associated with an increased risk of heart disease (6). Carotid-to-femoral pulse wave velocity is considered the “gold standard” method for assessing arterial stiffness (7).
Although there were no changes in magnesium blood levels after 24 weeks in the magnesium group (0.84 to 0.86 millimoles/Lliter) compared to the placebo group (0.85 to 0.85 mmol/L), those in the magnesium group had a 40% increase in urinary levels of magnesium (4.67 to 6.55 mmol/24 hours) compared to a 1% decrease in the placebo group (4.32 to 4.28 mmol/24 hours) (p < 0.001).
Regarding pulse wave velocity, those in the magnesium group had a 5.7% decrease (8.8 to 8.3 meters per second) compared to a 5.8% increase in the placebo group (8.6 to 9.1 m/s) (p < 0.001). A decrease in pulse wave velocity indicates an increase in elasticity of the arteries and overall improved blood vessel health. No statistically significant differences were seen between the two groups regarding blood pressure (p > 0.05).
Citing a 2013 study (8) where each 200-mg/day increment in dietary magnesium intake decreased heart disease risk by 22%, the researchers concluded that “a daily magnesium supplement of 350 milligrams for 24 weeks in overweight and obese adults reduces arterial stiffness…suggesting a potential mechanism by which an increased dietary magnesium intake beneficially affects cardiovascular health.”
Source: Joris PJ. Long-term magnesium supplementation improves arterial stiffness in overweight and obese adults: results of a randomized, double-blind, placebo-controlled intervention trial. Am J Clin Nutr 2016 May;103(5):1260-6. doi: 10.3945/ajcn.116.131466. Epub 2016 Apr 6
Posted July 18, 2016.
Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com.
References:
- “America’s Heart Disease Burden” – posted on the Centers for Disease Control and Prevention website
- “Prevention: What You Can Do” – posted on the Centers for Disease Control and Prevention website
- Sabate. J. Nuts, blood lipids and cardiovascular disease. Asia Pac J Clin Nutr 2010;19 (1):131-136
- Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Diseases. Journal of the American College of Cardiology 2009; 54:585-594
- Joris PJ. Long-term magnesium supplementation improves arterial stiffness in overweight and obese adults: results of a randomized, double-blind, placebo-controlled intervention trial. Am J Clin Nutr 2016 May;103(5):1260-6. doi: 10.3945/ajcn.116.131466. Epub 2016 Apr 6
- Joosten MM, Gansevoort RT, Mukamal KJ, van der Harst P, Geleijnse JM, Feskens EJ, Navis G, Bakker SJ, Group PS. Urinary and plasma magnesium and risk of ischemic heart disease. Am J Clin Nutr 2013; 97:1299–306.
- Laurent S, Cockcroft J, Van Bortel L, Boutouyrie P, Giannattasio C, Hayoz D, Pannier B, Vlachopoulos C, Wilkinson I, Struijker-Boudier H, et al. Expert consensus document on arterial stiffness: methodological issues and clinical applications. Eur Heart J 2006;27: 2588–605
- Del Gobbo LC, Imamura F, Wu JH, de Oliveira Otto MC, Chiuve SE,Mozaffarian D. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr 2013;98:160–73
