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The Inflammation Index and Magnesium
CRP stands for C-reactive protein, a plasma protein produced in the liver in
response to inflammation. And because atherosclerosis (narrowing of the
arteries) goes hand-in-hand with inflammation, elevated CRP is considered an
important warning sign that cardiovascular problems may be in the works.
What can you do to reduce inflammation?
Researchers have associated weight loss, exercise, and an intake of
vitamin C and omega-3 fatty acids
with a reduced risk of inflammation and, consequently, reduced levels of CRP.
A team at Medical University of South Carolina (MUSC) notes in the May 2006
issue of Nutrition Research, dietary magnesium is believed to reduce
inflammation, but so far the role of magnesium supplements in inflammation
reduction has not been clarified.
STUDY ABSTRACT
• Researchers collected data on more than 10,000 adults who participated in the
National Health and Nutrition Examination Survey 1999-2002
• Data on CRP levels and magnesium intake (either through diet, supplements or
both) was examined
• Analysis showed that about 25 percent of the subjects took a magnesium
supplement of at least 50 mg per day
• About 60 percent of subjects who took supplements met or exceeded RDA for
magnesium
• Among subjects who didn't take supplements, only 22 percent either met or
exceeded the recommended daily allowance for magnesium intake (RDA for magnesium
is 350 mg)
• Subjects whose daily magnesium intake was below the RDA were significantly
more likely to have elevated CRP levels
The researchers concluded: "Magnesium supplement intake is associated with a
lower likelihood of elevated CRP in people with low dietary magnesium intake."
A NutraIngredient-USA article about the study notes that the relationship
between magnesium and CRP appears "modest," and we won't be able to say that
magnesium supplements reduce CRP levels until intervention trials provide more
concrete proof.
It is known that magnesium has been shown to help heart muscles relax, reduce
blood pressure, reduce frequency and severity of migraine headaches, and
increase bone density in postmenopausal women. Magnesium deficiency has also
been associated with reduced cognitive function, depression and anxiety.
Magnesium is naturally present in green leafy vegetables, avocados, nuts and
seeds, and whole grains, but usually only in small amounts, so it's difficult to
achieve the RDA without taking supplements. Magnesium supplementation is
recommended at 500 mg/day, since absorption of most forms isn't that great. You
can tell if you are taking too much magnesium because it will lead to loosening
of the stool. This usually happens between 400 and 1500 mg/day.
However, please note that this refers to ELEMENTAL magnesium. In a supplement,
such as magnesium oxide, the tablet that is sold as a 400 mg tablet only has
241.3 mg of elemental magnesium. So, when you take a '400 mg' tablet, you aren't
getting 400 mg of magnesium anyway. Plus, even the label says you can take
2/day, or 800 mg.
Be sure to talk to your health care practitioner before beginning a daily
regimen of magnesium supplements.
Source: HSI Allan Spreen, M.D.
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