Magnesium, the heart and stroke

A simple mineral, magnesium plays an important role in keeping blood pressure down, muscles toned and the cardiovascular system humming smoothly. A study was recently conducted (abstract below) that looked at death rates in a Japanese population. Just looking at how much people got in their diet, they found that those with the highest intake of magnesium had around half the risk of dying from cardiovascular disease or stroke among both men and women.

Magnesium sources include wheat bran, spinach, greens, almonds, cashews among others. Click on this sentence for a report from the National Institutes of Health.

Dietary Magnesium Intake and Cardiovascular Disease Mortality

“Associations of dietary magnesium intake with mortality from cardiovascular disease: the JACC study,” Zhang W, Iso H, et al, Atherosclerosis, 2012 April, 221(2): 587-95.

Summary:   In a study involving data collected from 58,615 Japanese adults between the ages of 40 and 79 years, dietary magnesium intake was found to be associated with reduced mortality from cardiovascular disease, particularly in women. Subjects were followed up with for a median 14.7 years, during which 2,690 deaths from CVD (1,227 from strokes and 557 from CHD) were documented. After adjusting for cardiovascular risk factor and sodium intake, the multivariable HR for highest vs. lowest quintiles of magnesium intake were 0.49 for hemorrhagic stroke in men, 0.68 for total stroke, 0.47 for ischemic stroke, 0.50 for CHD, 0.50 for heart failure, and 0.64 for total CVD in women. The authors state, “Dietary magnesium intake was inversely associated with mortality from hemorrhagic stroke in men and with mortality from total and ischemic strokes, coronary heart disease, heart failure and total cardiovascular disease in women.”



An online survey conducted by our friend, Nelson Vergel and published in Antiviral Therapy. Here is the abstract:


NR Vergel
Program for Wellness Restoration, Houston, TX, USA

OBJECTIVES: To assess the use and types of complementary therapies (CT) and their perceived benefits in a sample of HIV-positive members of a community online health listserve.

METHODS: Members of pozhealth at were sent a link to a 13 point questionnaire related to demographics, length of HIV infection, type of CT use, and reasons and perceived benefits of CT use.

RESULTS: The majority of the 135 survey participants were white males over 40 years of age who live in the USA and with least 15 years of HIV infection. The top reported CTs and their perceived benefits were exercise, nutritional supplements, herbs, massage, prayer/ spirituality, meditation, acupuncture, chiropractic and yoga. The most popular supplements and their perceived or studied benefits were fish oils (improved lipids), coenzyme Q-10 (stamina), multivitamins (general health), selenium (immune system protection), N-acetyl cysteine (immune system protection), alpha lipoic acid (improved insulin sensitivity and neuropathy), niacin (improved lipids), whey protein (lean body mass enhancement), acetyl-l-carnitine (improved lipids, neuropathy and cognitive function), DHEA (stamina and sexual function), probiotics (gastrointestinal health and diarrhoea), calcium (bone health and diarrhoea), vitamin D (bone health) and milk thistle (liver protection). A total of 84% believed that they were benefitting from CTs, and 87% informed their physicians about their CT use. CTs were personally funded by 72% of patients, whereas the rest had access to them via community programmes.

CONCLUSION: The majority of this sample of HIV-positive people used CTs and derived perceived benefits. Unfortunately, there are little to no efficacycontrolled data available for most CTs. Also lacking are interaction studies between most nutritional/herbal supplements and HIV antiretrovirals (ARVs). As CT use seems to be common and pervasive in the self-management of adverse events and quality of life, the HIV-positive community would benefit from more controlled studies on popular CTs and supplement interaction data with ARVs.

DISCUSSION: There are obvious limitations to this survey. The majority of participants were long-term survivor/white males over 40 years of age, which might represent those who access HIV-related health listserves on the internet. It is suggested that more information is obtained from other HIV patient populations via other outreach venues. A larger survey sample will be available at the conference.

Supplement recommendations in “The Ultramind Solution” by Dr. Mark Hyman


One-third less than the over-priced “Ultramind Solution” supplements!

The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First
Mark Hyman, M.D.

This is one of many books published in recent years that seek to translate the enormous body of research findings from the last few decades about nutrition and brain function into simple, useful guidelines for improving and maintaining good mental functioning and psychological well-being. While it’s a popularizing text (Dr. Hyman has even been on Martha Stewart–see link below!), this book does, we feel, accurately register many important trends in our knowledge of nutrition and nutritional supplements and how these factors relate to mental health.

Here’s the statistic that sets off Dr. Hyman’s project: one in three Americans suffer from some kind of “brain dysfunction” (one term in use: “brain fog”), including symptoms such as depression, anxiety, memory loss, attention deficit disorder, autism, and dementia.

“The Ultramind Solution” contends that revising your diet–changing your nutritional intake–can often make a huge difference in these symptoms. Dr. Hyman’s recommendations focus both on weeding out elements that adversely affect the system (too much sugar, poorly chosen carbs, alcohol, cigarettes), and sticking to a menu of what’s good, especially what’s good for brain function: 1) omega fatty acids (found in salmon, sardines, flaxseed); 2) amino acid sources (nuts, lean meats); 3) high-quality carbs (for example, beans, peas, and lentils); 4) phyto-nutrients (plant foods containing antioxidants and other helpful substances, like blueberries, cilantro, etc.).

Finally, Dr. Hyman observes that, since more than 90% of Americans don’t get adequate nutrients from food (a finding of an often-cited US government survey), people realistically will need to supplement at least periodically in several key categories: 1) a multivitamin; 2) fish oil (omega fatty acids); 3) Calcium/Magnesium; 3) Vitamin D; 4) B complex vitamins; 5) probiotics (for good digestion/absorption of nutrients); and 6) occasionally a sleep aid like melatonin to insure a good amount of rest.

Here are some NYBC suggestions for supplementing in the categories recommended by Dr. Hyman:

Multivitamins: Added protection with Iron (Douglas) ; Added Protection without Iron (Douglas) – recommended for those with liver conditions; Opti-Pack – iron-free (SuperNutrition); Super Immune Multivitamin – iron-free (SuperNutrition)

Fish oil: Max DHA (Jarrow); ProOmega (Nordic Naturals) 60 caps; ProOmega (Nordic Naturals) 180 caps;

For Calcium, Magnesium, Vitamin D, NYBC recommends Bone-Up (Jarrow), which provides all three nutrients in the most useful dosages.

B complex vitamins: B-right (Jarrow)

Probiotics: NYBC recommends Jarrodophilus EPS (Jarrow) because it doesn’t require refrigeration. But other probiotics may be useful as well–see the Probiotics entry on the NYBC website.

NYBC also stocks Melatonin in several formats.

See Dr. Hyman on Martha Stewart: