Magnesium matters Living longer isn't necessarily such a good thing if you have to rely on other people to help you do everyday tasks like opening jars, lifting bags of groceries, and even walking up and down the stairs. But it turns out that one of the keys to a healthy, independent old age is a single, simple nutrient: magnesium. Unfortunately, though, most of us aren't getting enough of it. In fact, almost 70 percent of adults in the U.S. get less than the recommended daily allowance of this mineral. And the results can be devastating to your health.
Not only is magnesium a critical part of some basic body functions like energy metabolism, but a recent study published in the American Journal of Clinical Nutrition shows that it also helps keep your muscles strong. And strong muscles are necessary for carrying out those everyday chores I mentioned above.
Researchers at the University of Palermo in Italy set out to investigate the connection between magnesium deficiency and loss of muscle mass, a condition known as sarcopenia that's common in older people. They recruited 1,138 volunteers, measured their serum levels of magnesium, then performed a number of tests to measure muscle strength and function.
The researchers found a strong link between magnesium levels and muscle strength: Those with higher levels had stronger handgrips, more power in their lower legs, and were able to extend their knees and ankles with more force.
Dr. Wright typically recommends between 200 and 600 milligrams of magnesium per day for most people. Sources:
"Low magnesium may mean weaker muscles," Reuters Health news, 9/1/06
"Magnesium and muscle performance in older persons: the InCHIANTI study," Am J Clin Nutr 2006; 84(2): 419-426 |
