Saturday, September 25, 2010

Magnesium. More on this vital mineral

At Jungle Miami we train hard. That is why we put an emphasis on recovery, nutrition/diet and making sure we share what we know are sound tips on how to stay fit and healthy. People talk about a whole array of physical complaints, cramping, twitching,  mood swings, not being able to sleep or rest and general pains.  Many of these issues go away with a very simple and cheap solution, adding the mineral Magnesium to our diets. A while back we published an article on the incredible benefits of Magnesium. There is a new study now linking Diabetes to Magnesium depletion and preventing it with the right daily intake of the mineral.

There is a lot of research out there that has examined the effects of the mineral in the performance of athletes. It is involved in more than 300 enzymatic reactions related to ATP (Adenosine Triphosphate) production and helps promote protein synthesis in muscle cells. All the studies done suggested that strenuous resistance training may increase the body's need for magnesium. Research has also suggested a significant strength increase related to magnesium intake during resistance training. Good sources of Magnesium are, seeds, nuts, whole grains and leafy vegetables. Depletion of the mineral include symtoms such as, inflammation, mental confusion, fatigue, weakness, irritability as well as muscle cramping. The recommended daily intake is 350 mg/day.

Today we come back to this mineral because the latest study published by Diabetes Care merits it. So it seems magnesium plays yet another important role in the human body.

Diabetes risk may fall as magnesium intake climbs

Fri Sep 24, 2010 5:22pm EDT

Getting enough magnesium in your diet could help prevent diabetes, a new study suggests.

People who consumed the most magnesium in foods and from vitamin supplements were about half as likely to develop diabetes over the next 20 years as people who took in the least magnesium, Dr. Ka He of the University of North Carolina at Chapel Hill and colleagues found.

The results may explain in part why consuming whole grains, which are high in magnesium, is also associated with lower diabetes risk. However, large clinical trials testing the effects of magnesium on diabetes risk are needed to determine whether a causal relationship truly exists, the researchers note in Diabetes Care.

It's plausible that magnesium could influence diabetes risk because the mineral is needed for the proper functioning of several enzymes that help the body process glucose, the researchers point out. Studies of magnesium and diabetes risk have had conflicting results, though.

To investigate the link, the researchers looked at magnesium intake and diabetes risk in 4,497 men and women 18 to 30 years old, none of whom were diabetic at the study's outset. During a 20-year follow-up period, 330 of the subjects developed diabetes.

People with the highest magnesium intake, who averaged about 200 milligrams of magnesium for every 1,000 calories they consumed, were 47 percent less likely to have developed diabetes during follow up than those with the lowest intakes, who consumed about 100 milligrams of magnesium per 1,000 calories.

He and colleagues also found that as magnesium intake rose, levels of several markers of inflammation decreased, as did resistance to the effects of the key blood-sugar-regulating hormone insulin. Higher blood levels of magnesium also were linked to a lower degree of insulin resistance.

"Increasing magnesium intake may be important for improving insulin sensitivity, reducing systemic inflammation, and decreasing diabetes risk," He and colleagues write. "Further large-scale clinical trials are needed to establish causal inference and elucidate the mechanisms behind this potential benefit."

SOURCE: Diabetes Care, published online August 31 2010

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