High magnesium intakes reduce cardiovascular and cancer mortality risk

High magnesium intakes reduce cardiovascular and cancer mortality risk

At a Glance

In a newly published study of adults at high risk for heart disease, magnesium intake was inversely associated with cardiovascular, cancer and all-cause mortality.

Read more about this research below. 

Previous research has shown that magnesium plays a role in normal blood pressure, helps inhibit platelet aggregation, modulates inflammation, and is important for normal vascular health. In a study published in the Journal of Nutrition, researchers sought to assess the association between magnesium intake and cardiovascular (CVD) and mortality risk in a Mediterranean population at high risk of heart disease.

The study included 7,216 men and women aged 55-80 years that were at high risk of CVD. Participants were randomly assigned to Mediterranean diets supplemented with nuts or olive oil or a control low-fat diet.

After an average follow-up time of about 5 years, there were 323 total deaths documented. Of those, there were 81 deaths from cardiovascular disease (stroke, heart attack, heart disease), and 130 deaths from cancer.

Compared to lower consumers (average 312 mg/day), the subjects in the highest third of intake (average 442 mg/day) had a 59% reduced risk of death from CVD, a 37% decreased risk of death from cancer, and a 34% reduction in all-cause mortality.

In this study of Mediterranean adults, high intakes of magnesium in the diet reduced overall mortality, and deaths from cardiovascular disease and cancer. It is estimated that only about 20-30% of U.S. adults are currently meeting the recommended intake of magnesium in their diets.

Marta Guasch-Ferré et al. Dietary Magnesium Intake Is Inversely Associated with Mortality in Adults at High Cardiovascular Risk. First published November 20, 2013, doi: 10.3945/​jn.113.183012.

Years of life lost due to obesity related diabetes and cardiovascular disease

Years of life lost due to obesity related diabetes and cardiovascular disease

At a Glance

A new study provides a quantitative analysis of the impact of obesity on shortened life spans and on years of healthy life lost to obesity. Men who are 20-39 years of age with a BMI greater than 35 are likely to lose 8.4 years of life and 18.8 years of health based on these statistical models.

Read more about this research below. 

It is well established that excess bodyweight is associated with an increased risk of cardiovascular disease and type 2 diabetes. To go along with all the research studying and detailing this association, a study published in The Lancet: Diabetes & Endocrinology developed a meaningful metric to determine the effect these diseases have on quality of life and length of life.

A disease-simulation model was developed to estimate the annual risk of type 2 diabetes diabetes, cardiovascular disease, and mortality for individuals based on their BMI classification. The data was compiled from the National Health and Nutrition Examination Survey (NHANES), which included 3992 individuals over a period of seven years (2003-2010)

As seen in previous studies, this study also showed that excess bodyweight was positively associated with increased risk factors for cardiovascular disease and type 2 diabetes. Years of life lost as a result of these conditions ranged from 0.8 to 5.9 years in obese (BMI = 30 to <35) men and 0.9 to 8.4 years in very obese (BMI ≥ 35) men, increasing with age. Years of life lost ranged from 1.6 to 5.6 years in obese (BMI = 30 to <35) women and 0.9 to 6.1 years in very obese (BMI ≥ 35) women, increasing with age. Losses were smaller, but generally similar for overweight (BMI = 25 to <30) men and women. Healthy life-years (years free from premature disease) also decreased as a result excess bodyweight, with totals ranging from two to four times higher than the total years of life lost.

While these results already reveal a lot about the potential impact of obesity on life expectancy and quality of life, they are actually conservative estimates. As they only take into account the risk factors associated with obesity on type 2 diabetes and cardiovascular disease. In the future, additional considerations must also be made for cancer, respiratory disease, hepatic disease, renal disease, and other diseases impacted by excess bodyweight.

High Dietary Fiber Intake Linked to Reduced Body Weight

Note the very bottom of article: Increase your intake for fruits and vegetables for fiber. Fiber first!

January 7, 2015 Higher dietary fiber intake is linked to reduced body weight At a Glance Studies show that in addition to its established role in supporting overall health, higher dietary fiber consumption may play a significant role in weight loss and obesity.  Read more about this research below.    Dietary fiber plays many important roles in the body, and intake has been linked to cardiovascular health and a lower risk of certain cancers. Additionally, evidence from observational studies has linked fiber intake to body weight, showing that obese men and women are likely to consume significantly less dietary fiber than lean individuals. One particular cohort study, published in the American Journal of Clinical Nutrition, included 89,432 European participants, aged 20–78 years, who were initially free of cancer, cardiovascular disease, and diabetes. Participants were followed for an average of 6.5 years. Results indicated that total dietary fiber intake was inversely associated with weight and change in waist circumference during the study period. At 10 grams/day higher total fiber intake, there was an estimated 39 grams/year weight loss and waist circumference decreased by 0.08 cm/year. A 10 grams/day fiber intake from cereals alone results in 77 grams/year weight reduction and 0.10 cm/year reduction in waist circumference. Fruit and vegetable fiber was not associated with weight change but had an effect similar to total and cereal fiber intake on reduced waist circumference.  In another study, a review article published in the journal Nutrition suggests that dietary fiber helps prevent obesity in several different ways. It promotes satiation by slowing gastric emptying, altering glycemic or insulin response, decreasing absorption of macronutrients, and by altering the secretion of gut hormones linked to hunger. Over the last decade many the most popular weight-loss diets have trended towards high-protein and low-carbohydrate intakes to lose weight. Unfortunately, in an effort to lower carbohydrate intake, these diets often have very low fiber intake as well. Analysis of low carbohydrate diets reveal that in some cases dietary fiber intake is as low as 1.6 grams/day and is almost always less than 10 grams/day. The author of this review suggests that regardless of dieting method that individuals choose to follow, they should consider the addition of fiber to aid their weight-loss. Dietary fiber can be increased through increasing consumption fruits, vegetables, whole grains, legumes, or through a fiber supplement. Huaidong Du et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and womenAm J Clin Nutr Vol. 91, No. 2, 329-336, February 2010. Slavin J. Dietary fiber and body weight. Nutrition 21(2005);411-418.

Vitamin C supplementation improves endothelial function in adults with cardio-metabolic disorders

   
   
July 09, 2014 courtesy of Usana Health Sciences Weekly Essentials of Health

Vitamin C supplementation improves endothelial function in adults with cardio-metabolic disorders
At a Glance
A recent meta-analysis has shown that supplementation with high doses of vitamin C may improve blood vessel health and function in adults at risk for cardiovascular disease.

Read more about this research below.

 Previous observational studies have suggested that a higher intake of vitamin C is associated with a reduced risk of cardiovascular disease, primarily through effects on the endothelium (a thin layer of cells lining the interior of blood vessels). The endothelium has many important functions that include maintaining the flexibility of blood vessels and modulating the activity of certain white blood cells that are a significant part of the immune system.

Despite this conclusion, studies examining the effect of vitamin C on endothelial function (EF) have not always been consistent. In a recent meta-analysis published in the journal Atherosclerosis, researchers sought to determine the effect of vitamin C supplementation on EF in adults, and whether the outcome differed by health status, study duration, dose and route of administration.

The study included 44 clinical trials and 1,129 adult participants. Supplemental vitamin C at oral doses of more than 500 mg was associated with significant improvement of endothelial function in subjects with cardio-metabolic disorders. The benefits of supplementation were primarily limited to people with atherosclerosis, diabetes, and heart failure. The study design, duration of supplementation, route of administration and baseline plasma vitamin C did not appear to significantly affect the outcome. There was a significant positive association between dosages greater than 500 mg/day and improvement in endothelial function.

The researchers noted that in addition to its effects on oxidative stress, vitamin C may positively affect nitric oxide, a potent vasodilator, reducing vascular inflammation. The results of this study indicate that vitamin C supplementation may improve endothelial function, especially in adults with a higher cardiovascular risk. Vitamin C supplementation, therefore, could potentially be a useful tool for the secondary prevention of cardiovascular diseases.


Ashor AW, Lara J, Mathers JC, Siervo M. Effect of vitamin C on endothelial function in health and disease: A systematic review and meta-analysis of randomised controlled trials. Atherosclerosis. 2014 Jul;235(1):9-20. oii:10.1016/j.atherosclerosis.2014.04.004.

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