Gallstone risk is significantly reduced with sufficient magnesium intake

Double Whammy

Magnesium benefits? Where should we start? With reduced risk of cognitive decline? Or maybe…

• Promotion of strong bones in postmenopausal women
• Heart health support
• Management of C-reactive protein (a key marker of inflammation)
• Maintenance of tooth enamel

Clearly, magnesium is a nutrient you don’t want to get caught short on. Especially because magnesium has an important type 2 diabetes connection, which in turn has a gallstone connection.

And just ask anyone who’s had them – you don’t want gallstones.

All too easy

Last year I told you about a meta-analysis of seven large magnesium/diabetes studies from the Karolinska Institute in Sweden. Six of the studies found a significant link between high magnesium intake and reduced risk of type 2 diabetes. And the sources of magnesium (either from diet or supplements combined with diet) were equally effective.

The Karolinska team found that diabetes risk dropped by 15 percent for every 100 mg increase in magnesium intake.

Unfortunately, magnesium deficiency can develop all too easily. Menstruation, prolonged stress, a high intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) have all been shown to reduce magnesium levels.

In the February 2008 issue of The American Journal of Gastroenterology, researchers at the University of Kentucky Medical Center noted that low magnesium levels have been associated with high insulin concentrations. They write: “Chronic hypersecretion of insulin, a feature of insulin resistance, may increase the cholesterol saturation index in the bile, and thus may facilitate gallstone formation.”

Magnesium deficiency may also increase gallstone risk by raising triglyceride levels while lowering HDL cholesterol levels.

Gallstone risk assessment

To investigate the effect of long-term magnesium intake on the risk of gallstone disease, the Kentucky team (in collaboration with Harvard Medical School, Brigham and Women’s Hospital, and the National Cancer Institute) launched a study to follow magnesium intake and medical records for more than 42,000 men.

RESULTS:

• 2,195 cases of gallstones were diagnosed over an average follow up period of 13 years
• The average magnesium intake was about 353 mg per day
• The highest magnesium intake was 454 mg per day
• The lowest magnesium intake was 262 mg per day
• Men with the highest intake were nearly 30 percent less likely to develop gallstones compared to men with the lowest intake
• Men with the highest intake from dietary sources alone were 32 percent less likely to develop gallstones

Studies have shown that the average adult doesn’t get the RDA of magnesium, which is 420 mg for men and 320 mg for women. HSI Panelist Allan Spreen, M.D., recommends 500 mg of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred supplement forms. Talk to your doctor before adding a magnesium supplement to your daily regimen.

Dietary sources of magnesium include leafy green vegetables, avocados, nuts, and whole grains.

Sources:
“Long-Term Effect of Magnesium Consumption on the Risk of Symptomatic Gallstone Disease Among Men” The American Journal of Gastroenterology, Vol. 103, No. 2, February 2008, amjgastro.com
“Magnesium Linked to Fewer Gallstones” Stephen Daniells, NutraIngredients-USA, 2/26/08, nutraingredients-usa.com