Is a deficiency in this mineral making men fat around the middle?

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Magnesium is a mineral that we need for hundreds of processes in the body. These days, a lot of people do not get enough magnesium. Low magnesium intake is associated with almost every chronic disease. Researchers in Taiwan looked at the effect of magnesium intake on depression and metabolic markers. Among the findings, they discovered that people who eat more magnesium have smaller waists and less body fat. [Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study.] These researchers conducted human research at the Fu-Jen Catholic University, New Taipei City, Taiwan. Nutrition Journal published the results. Previous human studies showed that magnesium lowers the risk of type 2 diabetes. “Magnesium intake may be one of the most important factors for diabetes prevention and management.” Since we need magnesium for hundreds of biochemical reactions in the body, low magnesium increases the risk of metabolic problems. “Low magnesium intake may exacerbate metabolic abnormalities.” This study looked at magnesium intake and its effect on metabolic markers and depression in people with type 2 diabetes. “We looked at the relationships of magnesium intake with metabolic parameters and depression in elderly patients with type II diabetes.” The study recruited 98 men and 112 women with a diagnosis of type 2 diabetes. “This cross-sectional study involved 210 type 2 diabetes patients aged 65 years and above.” They interviewed the participants to collect detailed information about their diet. From this information, the researchers calculated the amount of magnesium they consumed on a daily basis. “Participants were interviewed to obtain information on lifestyle and 24-hour dietary recall.” All of the participants completed numerous medical tests. “Clinical variables measured included anthropometric measurements, blood pressure, and biochemical determinations of blood and urine samples.” The researchers categorized the participants into four groups according to their dietary magnesium intake. People with lower magnesium intake were more likely to have metabolic problems and depression. “Metabolic syndromes and depression were associated with lower magnesium intake.” Some of the most striking differences were on body weight and waist measurements. People with more magnesium in their diet had smaller waists, less body fat, and a lower body mass index (BMI). “Magnesium intake was inversely correlated with waist circumference, body fat percent, and body mass index.” BMI is not a great marker for health problems. This is because it does not calculate accurately the amount of body fat. Even body fat is not a great marker of health. Waist circumference is an extremely useful measurement that strongly relates to health. A larger waist increases the risk of type 2 diabetes, cancer, and heart disease. It is also a good predictor of lifespan... People with slimmer waists live longer. Across the four categories, waist size decreased as magnesium intake increased. “Waist circumference, body fat percentage, and body mass index were significantly lower with increased quartile of magnesium intake.” These results are reason enough to eat a diet high in magnesium. The researchers point out that diabetes is a growing problem, especially in older people. “Type 2 diabetes mellitus is a major...public health problem...worldwide and is increasing in aging populations.” They found that the vast majority of people in this study were not getting adequate magnesium. “Among all patients, 88.6% had magnesium intake which was less than the dietary reference intake, and 37.1% had hypomagnesaemia.” Getting more magnesium could be beneficial for a lot of people. Especially older people with type 2 diabetes. “The majority of elderly type 2 diabetes [patients] who have low magnesium intake may compound this deficiency with metabolic abnormalities and depression.” The researchers recommend further investigation into dietary magnesium or magnesium supplementation. “Future studies should determine the effects of increased magnesium intake or magnesium supplementation on metabolic control and depression in elderly people with type 2 diabetes.” Some of the benefits seen in this study could be achieved with magnesium supplements. But many foods that are high in magnesium are pretty healthy in other regards as well. Here are some foods that are rich in magnesium: Leafy greens, bananas, some fish, legumes, avocados, dark chocolate. So perhaps some of the benefit is achieved by eating high-magnesium foods rather than just the magnesium itself. It’s best to increase dietary magnesium as much as possible – and then perhaps supplement on top of that. 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