Micronutrients & recovery
Suboptimal magnesium status and a rising dietary calcium-to-magnesium ratio are associated with increased risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease.
Ensure your diet includes adequate magnesium-rich foods (leafy greens, nuts, seeds) to maintain a healthy balance with calcium. While calcium is important, an excessive calcium-to-magnesium ratio may contribute to metabolic and cardiovascular issues. Focus on whole food sources rather than relying solely on calcium supplements, especially if you have underlying health conditions.
Low magnesium intakes and blood levels have been associated with type 2 diabetes, metabolic syndrome, elevated C-reactive protein, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer.
Why this rating
Based on observational studies, balance studies, and mechanistic proposals, but lacks large-scale RCTs for many endpoints.
Source
Suboptimal magnesium status in the United States: are the health consequences underestimated?
Andrea Rosanoff et al. · Nutrition Reviews · 2012
DOI 10.1111/j.1753-4887.2011.00465.x
More from this paper
- Magnesium supplementation (approx. 300-486 mg/day) can lower blood pressure and C-reactive protein (CRP) in specific clinical populations, such as those with hypertension or heart failure.Good
- Magnesium deficiency is mechanistically linked to cellular calcium activation, which drives inflammation, metabolic syndrome, and vascular calcification via TRPM channels.Moderate
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