1. 100 grams of almonds a day added to the diet reduced cholesterol.
2. Almonds lower LDL cholesterol while maintaining the good HDL.
3. Almonds assist with LDL oxidization and plasma lipids in both men and women.
4. Almonds used as snacks in the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk factors.
5. Almond-enriched diets do not alter insulin sensitivity in healthy adults or glycemia in patients with diabetes. Almonds show beneficial effects on serum lipids in healthy adults and produced changes similar to high monounsaturated fat oils in diabetic patients.

Source

http://magnesiumrichfoods.com/magnesium-rich-recipes/almond-recipes/

People who read these reports may rush out and buy magnesium supplements to improve their cardiovascular performance. And that’s not a good idea, because there was nothing in the studies to connect magnesium supplements to cardiovascular improvement and reduce risk of stroke. The studies specifically looked at dietary magnesium, which means increased magnesium from eating magnesium rich foods.

Now the good news, if you are one of those who are ready to eat magnesium foods rather than popping pills.

In seven prospective studies, with 6477 cases of stroke and 241,378 participants researchers observed

…a modest but statistically significant inverse association between magnesium intake and risk of stroke. An intake increment of 100 mg Mg/d was associated with an 8% reduction in risk of total stroke (combined RR: 0.92; 95% CI: 0.88, 0.97), without heterogeneity among studies (P = 0.66, I2 = 0%). Magnesium intake was inversely associated with risk of ischemic stroke…

Again, this 100mg per day hasn’t been shown to work if you get it from a supplement. To get the effects noted in this study you need to get that 100mg of magnesium from food. It’s about 100 pumpkin seeds, 33 almonds, or a small serving of fish or spinach.

There are times when magnesium supplements have been shown to be effective, but this is not one of them. Be very careful when you use magnesium to treat a certain health issue, as in some cases the supplements to not have the efficacy of dietary magnesium. Don’t rely one blogs (not even this one) to give you this info. Look for the source of the study cited. Copy and paste it into Google, and read the abstract for yourself. It will take all of a minute or two. Make sure the study specifies either supplements or dietary magnesium. If it doesn’t, then it’s safer to assume that only dietary magnesium will work, as that’s often the case.

This particular abstract (Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies1,2,3,4, Susanna C Larsson, Nicola Orsini, and Alicja Wolk) can be found at the American Journal of Clinical Nutrition.

be found here.

What exactly is magnesium threonate?

Threonate is a metabolite, one that has been so far useful in assisting the body’s absorption of vitamin C. A metabolite is something that is produce by your metabolism. In other words, your body produces threonate, and that threonate helps you to absorb vitamin C.

Not just that, though. Researchers have also found that threonate can assist magnesium in crossing the blood-brain barrier. This new supplement called magnesium threonate (Magnesium L-threonate) is a magnesium salt of L-threonic acid that has the formula Mg(C4H7O5)2. The supplement was made by the following process at a university in Xian, China, if you need more details of the manufacturing method.

A study at Tsing Hua University in Beijing fed magnesium threonate to rats to observe the effects of their cognitive abilities. The results showed that the rats were in fact able to think better after taking these supplements. It should be noted that the rats were not in any way magnesium deficient before the tests.

What can magnesium threonate do for you?

It has long been understood that magnesium is essential to the function of many organs, and that people in developed nations tend to suffer from magnesium deficiencies. The problem, though, was that oral magnesium supplements had little access to the brain, and so little effect on cognition could be expected. By creating magnesium threonate, the researchers hoped to deliver magnesium more directly to the brain. The results (published in a January 2010 issue of Neuron) were impressive, at least for rats:

“We found that increased brain magnesium enhanced many different forms of learning and memory in both young and aged rats,” says Dr. Liu. A close examination of cellular changes associated with memory revealed an increase in the number of functional synapses, activation of key signaling molecules and an enhancement of short- and long-term synaptic processes that are crucial for learning and memory.

According to the research, magnesium threonate “leads to the enhancement of learning abilities, working memory, and short- and long-term memory in rats.”

This is significant. In addition to the increase in number of synapses, short-term memory improved by 18% and long-term memory improved by 100%.

The bad news is, you are not a rat. So we can’t say with any certainty what effect it will have on your brain, and we are blissfully unaware of any possible side-effects.

Should I start taking magnesium threonate?

That’s the million dollar question. It looks very promising, but nothing is guaranteed. The possible risks and rewards are all yours. It seems likely that the risk is small, so if you are willing to try the stuff out and see if you fire up your brain power, give it a whirl. In my case, I need all the help I can get! If magnesium threonate has anywhere near the effect on humans that it showed on rats (in just one test, remember), than I could be a whole different person. What do you think?

Numerous studies have been conducted (see a list of a few at the end of this article), and in all they present strong evidence that increased magnesium intake (even with supplements) can be very effective in reducing or curing migraines. Even the USDA has climbed on the bandwagon, and suggested increased daily intake of food high in magnesium or, if needed, magnesium supplements. The USDA reports says:

Epidemiological findings and supplementation trials show that people’s magnesium status is associated with the severity and frequency of migraine headaches… controlled human studies at the Grand Forks Human Nutrition Research Center (GFHNRC) and elsewhere are being done to conclusively show that inadequate magnesium intake can result in these maladies.

I added the bolded phrase. Whatever the cause, inadequate magnesium has been correlated with migraines. We already know that migraines cause stress, and that stress can reduce the magnesium levels in the human body, but several studies go beyond this to show that additional magnesium in food or via supplements can be the solution for many migraine sufferers. The same report goes on to say “magnesium supplementation reduces the number and duration of migraines, including menstrual migraines, in some people.” It further suggests that “too little magnesium can worsen the suffering from migraine headaches.”

There is strong evidence that magnesium helps stabilize the blood vessels, preventing capillary and muscle spasms.

One double-blind study revealed regular use of magnesium helps to prevent migraine headaches. The subject group of patients with recurrent migraines were given either 600 mg of magnesium each day or a placebo. The magnesium group’s migraines were reduced by 41.6%, compared to a reduction of 15.8% in the placebo group. Other double-blind studies have shown similar results. One study found no benefit, but has since been criticized on many significant points, including using an excessively strict definition of what constitutes a benefit.

The patients group at migraines.org relates the following with regards to dosage and types of magnesium to use. Note that magnesium rich water is suggested, and more information is available about those at our magnesium water page.

A Canadian approach suggested that physicians advise migraine patients to consume at least 6 mg magnesium per day for each kilogram of body weight. An even higher intake of 10 mg/day per Kg of body weight may be desirable provided that it does not trigger a laxative effect. Breaking the dosage into three or four parts taken at different times of day helps prevent laxative effect. Magnesium hydroxide is NOT recommended because of poor bioavailability and because they know of no instance of it having any beneficial use other than as a laxative. Other Magnesium compounds appear to be better, including Magnesium oxide, Magnesium sulphate, and Magnesium citrate. Natural magnesium in water (magnesium carbonate dissolved in CO2-rich water) is 30% more bio-available than Magnesium in food or pill, and offers much greater cardio-protection.

As the evidence adds up, we are still left without absolute proof of magnesium’s efficacy with migraines. Yet, magnesium and migraines are strongly linked, and there is plenty to suggest that increased magnesium could not only prevent migraines, but lessen the severity of the migraines that do occur. Couple this with the minimal risk associated with increasing magnesium (unless you have kidney problems) and it would seem a no-brainer to give this a try. But remember to avoid chocolate as a magnesium source, as chocolate may be part of the cause of your migraines.

As additional ways to help prevent migraines, a calcium boost before bedtime, eating more smaller meals rather than a few huge meals, drink plenty of water, and consume a bit of cayenne pepper each day (apparently helps raise your pain threshold).

Again, some of the studies on magnesium and migraines are listed below:

* Pfaffenrath V, Diener H, Fischer M, et al. The efficacy and  safety of Tanacetum parthenium (feverfew) in migraine prophylaxis-a  double-blind, multicentre, randomized placebo-controlled dose-response  study.         Cephalalgia. 2002;22:523-532.

* Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine  with oral magnesium: results from a prospective, multi-center,  placebo-controlled and double-blind randomized study.         Cephalalgia. 1996;16:257-263.

* Taubert K. Magnesium in migraine. Results of a multicenter pilot study [in German; English abstract].         Fortschr Med. 1994;112:328-330.

* Facchinetti F, Sances G, Borella P, et al. Magnesium prophylaxis  of menstrual migraine: effects on intracellular magnesium.         Headache. 1991;31:298-301.

* Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the  prophylaxis of migraine—a double-blind, placebo-controlled study.         Cephalalgia. 1996;16:436-440.

* Gaby AR. Research review.         Nutr Healing. March 1997.

* Titus F, Davalos A, Alom J, et al. 5-hydroxytryptophan versus  methysergide in the prophylaxis of migraine: randomized clinical trial.         Eur Neurol. 1986;25:327-329.

* Bono G, Criscuoli M, Martignoni E, et al. Serotonin precursors in migraine prophylaxis.         Adv Neurol. 1982;33:357-363.

* Maissen CP, Ludin HP. Comparison of the effect of  5-hydroxytryptophan and propranolol in the interval treatment of  migraine [translated from German].         Schweiz Med Wochenschr. 1991;121:1585-1590.

* Santucci M, Cortelli P, Rossi PG, et al. L-5-hydroxytryptophan  versus placebo in childhood migraine prophylaxis: a double-blind  crossover study.         Cephalalgia. 1986;6:155-157.

Calculate your daily needs for magnesium. This data was taken from the USDA as well as objective research sites, and is not intended as medical advice (as I am not a medical professional, but simply using available research). Please consult your doctor for more information. However, they may provide an idea for those over 18 years of age (calculator not applicable to children). Though diabetes and other health conditions may increase your need for magnesium, I have not included many of them. Enjoy…

So, just look at the right sidebar and use our calculator to determine your magnesium needs.

Of the 172 women, only 21 (fewer than 15%) were able to stick to the required diet for the 5 year study. That left a fairly small sample to make conclusions from, but we have to speculate something don’t we? Otherwise, a 5 year study has been wasted, right? Of those 21 women who completed the study, 16 of them gave birth to girls. That’s a success rate of almost 80%. So if you’re looking for a girl, you’ll have to cut way back on dairy and other potassium/sodium rich foods, and start getting more magnesium and calcium. Keep it up for few years, and have regular sex – except around ovulation. If you believe the results of this study enough to do all that. Of course, since I recommend magnesium all the time on this website, part of it should be easy enough.

On the other hand, if you want a boy, start eating bananas and potassium rich foods. I can’t bring myself to tell you cut back on magnesium rich foods, though. At least, not for this reason.

The Journal of Nutrition published a study by doctors at the National Cancer Center in Tokyo, Japan involving 40,000 men and 46,000 women, an reassuringly large sample for testing.
The 40,830 men and 46,287 women were followed up for 8 years. This study did not include an analysis of supplement use among participants. It focused strictly on magnesium intake from foods and dietary sources.

The study showed that higher intake of dietary magnesium was strongly associated with a decreased risk of colorectal cancer (colon cancer) in men. The study, however, showed no such correlation among the women. Investigators speculate that this discrepancy between the genders may be partly due to differences in alcohol consumption. Japanese men consume nearly four times as much alcohol as women, and that magnesium may counteract the oxidate stress of alcohol.

The investigators acknowledge that beneficial associations between magnesium intake and CRC risk may include the influence of other nutrients from foods, as participants with higher intakes of magnesium also tended to consume higher intakes of foods rich in calcium, zinc, fiber, folate, B-6 and vitamin D. Researchers conclude by stating “Increased intake of magnesium-rich foods is recommended if other studies, including randomized control trials, confirm our findings.”

The findings show a strong 52% reduction in colon cancer among men whose daily intake of magnesium was 327mg or greater, as opposed to the group whose intake was 238mg or less.

This was the latest of several studies suggesting a link between insufficient magnesium intake and colon cancer, including a Swedish study that showed magnesium reducing the chances of colon cancer in women. This study included supplements, and readers should note that Swedish women and Japanese women have very different genetic predispositions and diets.

Two things that are worth repeating here…

One is that increased consumption of magnesium  rich foods almost guarantees that you will be getting more of all kinds of good nutrition. Again, foods that are high in magnesium tend to be very healthy and nutritious foods to begin with. So, by targeting more magnesium in your diet, you are in fact improving your diet in countless ways that you do not even know of.

The second point is the relation between alcohol and magnesium. While not mentioned by the doctors in the study above, alcohol consumption is know to decrease the magnesium levels in your cells. Obviously, eating a magnesium rich diet would help to counteract this. This may have also played a role in the Japanese study, as Japanese men do tend to drink much more than Japanese women (though many Japanese women are surprisingly strong drinkers as well).

Keep this in mind if you drink more than you should, and at least try to balance it out with a healthy diet of foods high in magnesium.

At least sometimes.

This shouldn’t be a surprise, despite the demonization of fat, it has been a staple part of the human diet dating back to dawn of hunting and fire. Indeed, insufficient fat was a much bigger concern throughout most of history. As always, abundance turns the world upside down, and fat got on the wrong side of many dieticians, not to mention dieters.

Well, here’s a reason to make sure you have at least some fat in your diet. But, before you get too exited, evidence has shown that excess fat can actually block the absorption of magnesium.

So here goes – things that help you absorb more magnesium:

FAT

A study by the American Journal of Clinical Nutrition (Vol. 80, No. 2, 396-403, August 2004) looked at a small group of people to compare their absorption of carotenoids when eating salads with fat-free dressing as opposed to regular salad dressing with oil. Lo and behold, those who went fat-free absorbed almost no carotenoids, suggesting that the fat was needed for the body to access the nutrients.

I am very much opposed to “fat-free” concoctions for a number of reasons, not least being the manufactured crap they use to trick your body into tasting fat. Here’s another. If you’re worried about too much fat, do the old fashioned thing and reduce your portions. Your portions may be small, but at least they’ll be real, delicious and healthy.

VITAMIN C

Often cited as assisting magnesium absorption, there is very little evidence either way. But, since vitamin C is generally good for you, I’d rather err on the side of taking my supplements.

VITAMIN D

A 1972 study in the International Urology and Nephrology Journal in the Netherlands suggested that vitamin D could be helpful in assisting patients who needed greater absorption of magnesium through the intestine. This has been backed up by other studies, including “The Journal of Nutrition” study published in 1991.

However, and this is a big “however,” the 1991 study showed that vitamin D greatly increased the excretion of magnesium through the urine!

Easy come, easy go.

The jury is out on Vitamin D, but at the very least vitamin D supplements would seem to be unnecessary for magnesium absorption.

CALCIUM

This is a biggy. Many websites will tell you that calium is a magnesium antagonist, inhibiting its entry into cells. Other sites will tell you that they need each other. Magnesium helps calcium to work, and vice versa. They are in fact friends.

Not to confuse you, but all of the above appears to be true. Maybe it’s best to think of calcium of magnesium as a turbulent married couple (or even Tweedledee and Tweedledum)- not always helpful to each other, yet they both need the other. There’s a fine balance between the blow out fights, the affairs, and the love and support.

In the case of magnesium and calcium, many people have decided that the ration of 2 parts calcium to one part magnesium is this perfect ration.

This 2 to 1 ratio appears to be plucked out of thin air.

In fact, in Japan, which has a very low rate of heart disease, the ration is closer to 1/1.

The only thing I can say here is to take it easy on the calcium supplements.

VITAMIN B6

Long term, and massive doses, of oral vitamin B6 appear to boost magnesium levels. Since massive doses of anything should only be administered by a competent physician, just put this in the back of your mind. B6 shots will temporarily boost magnesium levels, and at the same time crash your calcium levels. So while B6 does encourage magnesium retention, it’s not something you’d want to try lightly.

A GOOD MEAL and MINERAL WATER

If you’re getting your magnesium from mineral water, a 2002 study published in the American Journal of Clinical Nutrition showed that, while 50% of the water’s magnesium was absorbed when drunk without food, that amount greatly increased when the water was taken with a meal. To which we say “bon apetit!”

Going back to the fat, since most magnesium rich nuts, such as almonds and cashews, contain oil, you’re probably better off munching on them. So far as other supplements to boost your magnesium absorption, just forget it. Keep your consumption of alcohol, caffeine and carbonated drinks to a minimum, eat fresh foods, and especially green leafy things. Don’t go into mad scientist mode trying to make the perfect supplement concoction. Eat foods high in magnesium and enjoy life!

Is Magnesium Safe During Pregnancy?

As long as you don’t overdo it, yes. The United States daily requirements for magnesium are actually increased in pregnant women as follows:

Adult Female: 300mg

Pregnant Female: 320mg

Breastfeeding Female: 350mg

That’s too little according to many sources. The Baby Center goes even farther:

Pregnant women, 19 to 30 years of age: 350 milligrams (mg) of magnesium per day
Pregnant, 18 and younger: 400 mg
Pregnant, 31 and older: 360 mg
Breastfeeding women, 19 to 30: 310 mg
Breastfeeding, 18 and younger: 360 mg
Breastfeeding, 31 and older: 320 mg

There is some evidence that magnesium helps prevent the uterus from contracting too soon, though this is still inconclusive. Magnesium certainly helps prevent cramps, though.

Magnesium citrate, on the other hand, is something that the FDA recommends taking only when the benefits outweigh the risks.

In BJOG: An International Journal of Obstetrics and Gynaecology in August 2007, two studies are cited. The first study concluded:

“Additional magnesium appeared to benefit the fetus during labour. Significantly fewer showed fetal heart rate irregularities, meconium-stained liquor and partogram abnormalities. The supplemented group also had fewer late stillbirths either before or during labour.”

“It must be stressed that these secondary findings, although of interest, need to be substantiated by further work. Until then, supplementation cannot be recommended but poorly nourished women should be encouraged to eat a diet that contains adequate magnesium, in particular brown – rather than white – bread.”

The second study had the following comments:

“In our commentary, we recommend further research to find out whether improving calcium intake from before pregnancy might reduce not only blood pressure, but associated problems such as protein in the urine as well. We suggest that fortification of staple foods might make the benefits of adequate calcium intake available to all pregnant women, not only those with access to antenatal care.”

“While these studies show that the consumption of certain minerals during pregnancy results in favourable outcomes for mother or baby, it must be stressed that in these studies, the intake of supplements are carefully measured.”

“Women should attend their antenatal clinics so that tests identifying problems can be carried out. If they are interested to know more about supplementation, they should speak to their GPs and midwives for further advice.”

“We should note that women who do not have a deficiency in magnesium or calcium need to be careful about taking extra supplements if they don’t need it.”

So, while magnesium looked like a plus, these were undernourished women in the study. Assuming you have a healthy diet, you may want to think twice about using magnesium supplements.

There are several other studies, and while most suggest that magnesium is  beneficial for the fetus, almost all balance that by saying that the results for well-nourished women may be different.

So What to Do?

In light of the research, try eating better. An extra serving of spinach, nuts or halibut each day may do wonders. If you really feel the need to take supplements, at least try to make sure the dosage is not much over the RDA of 350mg.

In a sense, this is a new way to supplement the magnesium your body needs. Yet, in another sense, it is a very old way. Epsom salts were discovered when the town of Epsom in the south of England became famous for its bath waters many centuries ago. It wasn’t too long before people learned to boil down the water to extract the “salts” for their own use. The active ingredient in the salts was magnesium sulfate.

Epsom salt baths and poultices have since been used to treat everything from sore feet, muscle pain and skin blemished to asthma. Unlike oral magnesium supplements, epsom salts and transdermal magnesium have a long history of use.

This is what led me to look at transdermal magnesium oil.

First off, though, this magnesium oil is actually magnesium chloride rather than the magnesium sulfate used in epson salts – and is a much more effective delivery of magnesium. Yet, what research there is has shown that transdermal application has real potential. Dr. Norman Shealy, MD, Ph.D. is a neurosurgeon who specializes in pain treatments. His research showed positive results achieved with transdermal magnesium supplements in pain treatment and headaches. In addition, the transdermal application completely avoided the common problem of diarrhea that is encountered when using oral supplements. (Not to mention the real question of the additives that are used with many oral supplements, which may be dangerous themselves.) In his research, the patients used either foot baths or spray-on applications over the whole body.

Positive results reported from transdermal magnesium include reduced anxiety, better sleep, reduced tooth decay, smoother skin, reduced muscle pain and more (most of which are explained elsewhere in this website).

Why magnesium chloride instead of the magnesium sulfate found in epsom salts?

One answer is that magnesium sulfate is rapidly excreted from the body by the kidneys, making many of the benefits of epsom salts short-lived. On the other hand, magnesium chloride, which is found in unrefined sea salt, is much more easily metabolized by the body.

There are many positive reports from doctors and people who use transdermal magnesium, and I am rather swayed by it myself. Still, the skeptic in me wants to see what government agencies say, which tends to take a very restrictive and conservative view toward these things. Unfortunately, all I could come up with was the FDA saying that transdermal application was considered a “new” treatment.

Still, since the very same agency already recognizes the value of magnesium therapy in many areas, the only question is whether transdermal is a viable option in addition to dietary sources of magnesium. Scouring various forums shoes that people are really delighted with the results. Remarkably, I have not seen any negative reports from users at all.

I will report on my own experience, and happy to share with others here. Are you using transdermal magnesium? For what? How is it working?

If you would like to try for yourself, this company (Ancient Minerals) provides a great source of magnesium oil and bath supplements.

Comments are open…