Red Meat and Heart Health

Written by Dr. Steve Chaney on . Posted in Red Meat and Heart Health

Can Red Meat Be Part Of A Heart Healthy Diet?

Author: Dr. Stephen Chaney

 

What about red meat and heart health?

red meat and heart health studyIt is so confusing. One recent headline proclaimed “Plant-based foods decrease the risk of heart disease and cancer.”  Another headline read: “Including beef with the Mediterranean diet improves heart health.”  You are probably wondering which of these studies is correct. More importantly, you are probably wondering whether you should include more meat or less meat in your diet.

If you read the articles, you will find that the dueling headlines are deceptive. Both studies reached essentially the same conclusion. The first study (K.S. Petersen et al, Current Developments in Nutrition, 2017; 1:e001289 ) concluded that plant-based diets significantly decreased the risk of heart disease and diabetes. It also concluded that you can include small amounts of animal protein in a plant-based diet without losing its health benefits. The second study (L.E. O’Connor et al, American Journal of Clinical Nutrition, 108: 1-8, 2018 ) concluded that the Mediterranean diet, which is a primarily plant-based diet, significantly decreased the risk of heart disease and diabetes. It also concluded that you could include small amounts of lean, unprocessed red meat in the Mediterranean diet without losing its health benefits.

You might be wondering how it is possible to go from a study showing that small amounts of lean, unprocessed red meat did not reduce the heart-health benefits of the Mediterranean diet to a headline claiming: “Including Beef With A Mediterranean Diet Improves Heart Health.”  Did I mention that the study was funded by money from the beef industry and the headlines came from an online issue of Beef Magazine? That might explain it.

Let’s look at:

  • How the studies were designed.
  • The study results in detail.
  • What these studies mean for you.

 

How Were The Studies Done?

red meat heart health and heart diseaseStudy #1: The first study (K.S. Petersen et al, Current Developments in Nutrition, 2017; 1:e001289 ) was a systematic review of over 50 recent studies looking at the relative contribution of plant-based foods and animal products to healthy dietary patterns.

Study #2: The second study (L.E. O’Connor et al, American Journal of Clinical Nutrition, 108: 1-8, 2018 ) was, in the words of the authors, an investigator-blinded, randomized, crossover, controlled feeding trial. That is probably Greek to most of you, so let me explain.

  • A “controlled feeding study” is one in which subjects are given diets designed by dietitians to contain precise amounts of macronutrients and micronutrients. In this case, both diets were Mediterranean diets. One of the diets was the standard Mediterranean diet with 1 ounce/day of lean, processed red meat. This diet was referred to as Med-Control. The other diet was a version of the Mediterranean diet containing 2.47 ounces/day of red meat. It was referred to as Med-Red. (More about the design of these diets below). The diets were prepared for the subjects by the Indiana Clinical Research Center Bionutrition Facility at Purdue University. The subjects completed weekly menu check-off lists and met with staff weekly to monitor compliance.
  • A “crossover study” is one in which subjects are given one experimental diet, followed by a “washout period” when they consume their normal diet, followed by the second experimental diet. In this case both experimental diets were followed for 5 weeks and the washout period was 4 weeks. In this type of study each subject serves as their own control.
  • The term “randomized” simply means that some subjects consumed the Med-Control diet first and others consumed the Med-Red diet first.
  • The term “investigator-blinded” simply means the investigators did not know the order of the experimental diets each subject received. It is, of course, impossible to conduct a double-blind study when you are conducting a dietary intervention study, such as this one. The subjects know which diet they are consuming.

Other important features of the study were:

  • The study included 41 middle-aged (46±2 years), obese (BMI=30.5±0.6) adults from West Lafayette, Indiana.
  • Fasting blood samples were taken at entry into the study and during the last week of both experimental diets and the washout period. The investigators measured total cholesterol, LDL cholesterol, HDL cholesterol, triglycerides, ApoB, C-reactive protein, insulin, and blood glucose levels.
  • Blood pressure was also measured at the same times.

In interpreting the results of this study, it is important to know other features of the experimental diets. They are:

  • red meat heart health foodsOverall macronutrient composition was identical for the two diets. It was 40% carbohydrate, 22% protein, and 40% fat. In other words, it was nether low-carb nor low-fat. Instead it consisted of healthy carbs and healthy fats.
  • The differences between the two diets was almost entirely based on the relative amount of red meat and poultry in the diets. The Med-Control had more poultry and less red meat. The Med-Red had more red meat and less poultry.
  • The red meat was lean beef or pork tenderloin. The poultry was chicken or turkey breast (white meat with the skin removed prior to cooking). All meats were low in fat and cholesterol (˂10% total fat, ˂5% saturated fat, ˂95 mg cholesterol). In short, none of the subjects were eating juicy steaks and burgers or fried chicken.
  • Fish intake was the same on both diets (22% of protein intake) so that omega-3 intake was similar.
  • Nuts, seeds, and legumes (primarily soy) were the same on both diets (40% of protein intake). When you include grains and other plant protein sources, plant-based protein probably constituted almost 50% of total protein intake.
  • Both diets included the same amount of olive oil. The overall fat profile of the diet (7% saturated, 20% monounsaturated, and 13% polyunsaturated) was very healthy.
  • Both diets were rich in fruits and vegetables (4 servings/day of fruit and 7-8 servings/day of vegetables). This is much more than you would find in the typical American diet.
  • Both diets were composed primarily of whole grains. There was almost no sugar or refined grain in either diet. Again, this is very different from what most Americans eat.

 

Red Meat and Heart Health?

 

red meat and heart health dietsStudy #1: While the authors of this paper reviewed a variety of studies, I will focus on studies looking at the inclusion of red meat into otherwise healthy diets. For example, the authors reported on a recently published study looking at inclusion of 3 different levels (1 ounce/day, 4 ounces/day, and 5 ounces/day) of lean, red meat into the DASH diet, a diet specifically designed to reduce the risk of high blood pressure. That study showed:

  • Inclusion of up to 5 ounces/day of lean red meat did not reduce the effectiveness of the DASH diet at reducing heart disease risk factors. In fact, total and LDL cholesterol levels were slightly better than when red meat was limited to 1 ounce/day.
  • However, the authors noted that:
    • The DASH diet is already fairly high in animal protein. The increase in red meat consumption was achieved by replacing other animal protein sources in the diet.
    • These were very lean cuts of red meat. All 3 versions of the DASH diet were designed to limit saturated fat intake to ˂6% of total calories.
    • Plant protein was about 50% of total protein intake in all 3 diets.
    • All 3 diets eliminated “empty calorie” foods and provided lots of fruits and vegetables (8-10 servings/day).
    • All 3 diets included 4-5 cups of low fat dairy products.
  • The authors also noted that dietary intake was closely controlled in this study and that similar results might be difficult to achieve in a free-living setting. For example, they pointed out that previous studies have shown:
    • Higher meat consumption in the American population is associated with lower consumption of fruits, vegetables, legumes, nuts, seeds and soy products.

The authors concluded: “It is likely that consumption of animal products (excluding processed meats) at recommended amounts in the context of a dietary pattern that meets recommendations for fruits, vegetables, whole grains, nuts, seeds, and legumes, and does not exceed recommendations for added sugar, sodium, and saturated fat, may not adversely affect, and may benefit cardiometabolic risk [risk of heart disease and diabetes].”

The authors went on to say: “However, population adherence to these recommendations is markedly suboptimal. Therefore, improving intake patterns to align with dietary guidelines should be the focus of our efforts rather than engaging in debate about whether diets for cardiovascular disease prevention should be exclusively plant-based or include animal foods in recommended amounts.”

In case you think that was clear as mud, let me offer my translation: “Lean, unprocessed meat consumption does not increase the risk of heart disease or diabetes when consumed as part of an extremely healthy diet. However, the American diet is lousy. We should focus on eating a healthy diet rather than arguing about whether it should be completely plant-based or can include some meat.”

Study #2: This study found that:

  • red meat heart health vegetables fruitsTotal and LDL cholesterol decreased more with Med-Red Meat than with Med-Control. However, the authors noted that the Mediterranean diet has little effect on total and LDL cholesterol levels, so its effect on reducing heart disease risk must be due to other factors.
  • The other parameters (HDL cholesterol, ApoB, triglycerides, C-reactive protein, insulin and blood glucose levels) were essentially the same on the Med-Red and Med-Control diets. However, the Med-Control diet also had little effect on these parameters compared to the normal diet of the subjects in the study. That probably reflected the short duration (5 weeks) of the diet intervention phase. Much longer dietary interventions would be required to adequately assess the effectiveness of either the Mediterranean diet or the Mediterranean diet with red meat at reducing disease risk.
  • Once again, the Med-Red diet was a carefully controlled diet that featured:
    • Small amounts (2.5 ounces/day) of very lean (<10% fat, <5% saturated fat) red meat in place of very lean poultry with about 50% of the protein in the diet coming from plant sources.
    • Lots of fruits, vegetables, whole grains, nuts, seeds, legumes, omega-3-rich seafood, and olive oil.
    • Almost no sugar and refined carbs.
    • A very healthy fat profile (7% saturated, 20% monounsaturated, and 13% polyunsaturated fat).
  • In short, this diet was radically different from the typical American diet.

The authors concluded: “Adults who are overweight or obese can consume 2.5 ounces/day as lean and unprocessed beef and pork when adopting a Mediterranean Pattern to improve cardiometabolic disease [heart disease and diabetes] risk factors.”

The authors went on to say: “Our results support previous observational and experimental evidence which shows that unprocessed and/or lean red meat consumption does not increase the risk of developing cardiovascular [heart] disease…”

As discussed below, the second conclusion is not supported by the data. We need to remember that this study was funded by money from the beef industry.

What Does This Mean For You?

red meat heart health lean meatsThe beef industry and low carb enthusiasts are telling you that red meat consumption as part of a healthy diet is good for your heart. These claims are very misleading. That’s because most Americans assume that their diet is already healthy. In addition, some Americans are being misled into believing that low carb diets are healthy (As I document in my book, “Slaying The Food Myths” those claims are currently unproven). Finally, many Americans interpret these claims as telling them that the juicy steaks, burgers, and sausages they love are heart healthy. The reality is far different.

  • The studies the claims are based on looked at red meat consumption in the context of the heart healthy DASH and Mediterranean diets, not in the context of the typical American diet or low carb diets.
  • The only risk factors affected in most of the studies are total and LDL cholesterol, which have low reliability of predicting heart disease risk by themselves. Furthermore, they appear to have almost no effect on the heart healthy benefits of the Mediterranean diet. In addition, the studies have been too short (typically 5 weeks) to reliably assess the effect of red meat on other heart disease risk factors.
  • The effect of red meat on heart disease risk factors has been assessed in carefully controlled diets that feature:
    • Small amounts of very lean (<10% fat, <6% saturated fat), unprocessed red meat in place of very lean poultry with about 50% of the protein in the diet coming from plant sources.
    • Lots of fruits, vegetables, whole grains, nuts, seeds, legumes, omega-3-rich seafood, and vegetable oils.
    • Almost no sugar and refined carbs.
    • A very healthy fat profile (7% saturated, 20% monounsaturated, and 13% polyunsaturated fat).

The authors of one recent review accurately concluded: “It is likely that consumption of animal products (excluding processed meats) at recommended amounts in the context of a dietary pattern that meets recommendations for fruits, vegetables, whole grains, nuts, seeds, and legumes, and does not exceed recommendations for added sugar, sodium, and saturated fat, may not adversely affect, and may benefit cardiometabolic risk [risk of heart disease and diabetes]”.

How you extrapolate from that kind of conclusion to an unqualified claim that “Observational and experimental evidence shows that unprocessed and/or lean red meat consumption does not increase the risk of developing cardiovascular [heart] disease” is beyond me.

My summary would be: “Small amounts of lean, unprocessed meat do not appear to increase the risk of heart disease or diabetes when consumed as part of an extremely healthy plant-based diet. However, the American diet is lousy. Low carb diets leave out too many healthy foods. We should focus on eating a healthy diet [as defined above] rather than arguing about whether it should be low carb, low fat, completely plant-based or can include small amounts of lean, unprocessed meat.”

 

The Bottom Line

 

The beef industry and low carb enthusiasts are telling you that red meat consumption as part of a healthy diet is good for your heart. These claims are very misleading. That’s because most Americans assume that their diet is already healthy. In addition, some Americans are being misled into believing that low carb diets are healthy (As I document in my book, “Slaying The Food Myths” those claims are currently unproven). Finally, many Americans interpret these claims as telling them that the juicy steaks, burgers, and sausages they love are heart healthy. The reality is far different.

  • The studies the claims are based on looked at red meat consumption in the context of the heart healthy DASH and Mediterranean diets, not in the context of the typical American diet or low carb diets.
  • The only risk factors affected in most of the studies are total and LDL cholesterol, which have low reliability of predicting heart disease risk by themselves. In addition, they appear to have almost no effect on the heart healthy benefits of the Mediterranean diet. The studies have been too short (typically 5 weeks) to reliably assess the effect of red meat on other heart disease risk factors.
  • The effect of red meat on heart disease risk has been assessed in carefully controlled diets that feature:
    • Small amounts of very lean (<10% fat, <6% saturated fat), unprocessed red meat in place of very lean poultry with about 50% of the protein in the diet coming from plant sources.
    • Lots of fruits, vegetables, whole grains, nuts, seeds, legumes, omega-3-rich seafood, and vegetable oils.
    • Almost no sugar and refined carbs.
    • A very healthy fat profile (7% saturated, 20% monounsaturated, and 13% polyunsaturated fat).

The authors of one recent review accurately concluded: “It is likely that consumption of animal products (excluding processed meats) at recommended amounts in the context of a dietary pattern that meets recommendations for fruits, vegetables, whole grains, nuts, seeds, and legumes, and does not exceed recommendations for added sugar, sodium, and saturated fat, may not adversely affect, and may benefit cardiometabolic risk [risk of heart disease and diabetes].”

How you extrapolate from that kind of conclusion to an unqualified claim that “Observational and experimental evidence shows that unprocessed and/or lean red meat consumption does not increase the risk of developing cardiovascular [heart] disease” is beyond me.

My summary would be: “Small amounts of lean, unprocessed meat do not appear to increase the risk of heart disease or diabetes when consumed as part of an extremely healthy plant-based diet. However, the American diet is lousy. Low carb diets leave out too many healthy foods. We should focus on eating a healthy diet [as defined above] rather than arguing about whether it should be low carb, low fat, completely plant-based or can include small amounts of lean, unprocessed meat.”

For more details, read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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  • Nancy

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    Oh boy – this is very interesting information. I appreciate your opinions and hope you will continue to share with us.

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Does Magnesium Optimize Vitamin D Levels?

Posted February 12, 2019 by Dr. Steve Chaney

The Case For Holistic Supplementation

Author: Dr. Stephen Chaney

 

Does magnesium optimize vitamin D levels?

magnesium optimize vitamin dOne of the great mysteries about vitamin D is the lack of correlation between vitamin D intake and blood levels of its active metabolite, 25-hydroxyvitamin D. Many people who consume RDA levels of vitamin D from foods and/or supplements end up with low blood levels of 25-hydroxyvitamin D. The reason(s) for this discrepancy between intake of vitamin D and blood levels of its active metabolite are not currently understood.

Another great mystery is why it has been so difficult to demonstrate benefits of vitamin D supplementation. Association studies show a strong correlation between optimal 25-hydroxyvitamin D levels and reduced risk of heart disease, cancer, and other diseases. However, placebo-controlled clinical trials of vitamin D supplementation have often come up empty. Until recently, many of those studies did not measure 25-hydroxyvitamin D levels. Could it be that optimal levels of 25-hydroxyvitamin D were not achieved?

The authors of the current study hypothesized that optimal magnesium status might be required for vitamin D conversion to its active form. You are probably wondering why magnesium would influence vitamin D metabolism. I had the same question.

The authors pointed out that:

  • Magnesium status affects the activities of enzymes involved in both the synthesis and degradation of 25-hydroxyvitamin D.
  • Some clinical studies have suggested that magnesium intake interacts with vitamin D intake in affecting health outcomes.
  • If the author’s hypothesis is correct, it is a concern because magnesium deficiency is prevalent in this country. In their “Fact Sheet For Health Professionals,” the NIH states that “…a majority of Americans of all ages ingest less magnesium from food than their respective EARs [Estimated Average Requirement]; adult men aged 71 years and older and adolescent females are most likely to have low intakes.” Other sources have indicated that magnesium deficiency may approach 70-80% for adults over 70.

If the author’s hypothesis that magnesium is required for vitamin D activation is correct and most Americans are deficient in magnesium, this raises some troubling questions.

  • Most vitamin D supplements do not contain magnesium. If people aren’t getting supplemental magnesium from another source, they may not be optimally utilizing the vitamin D in the supplements.
  • Most clinical studies involving vitamin D do not also include magnesium. If most of the study participants are deficient in magnesium, it might explain why it has been so difficult to show benefits from vitamin D supplementation.

Thus the authors devised a study (Q Dai et al, American Journal of Clinical Nutrition, 108: 1249-1258, 2018 ) to directly test their hypothesis.

 

How Was The Study Designed?

magnesium optimize vitamin d studyThe authors recruited 180 volunteers, aged 40-85, from an ongoing study on the prevention of colon cancer being conducted at Vanderbilt University. The duration of the study was 12 weeks. Blood was drawn at the beginning of the study to measure baseline 25-hydroxyvitamin D levels. Three additional blood draws to determine 25-hydroxyvitamin D levels were performed at weeks 1, 6, and 12.

Because high blood calcium levels increase excretion of magnesium, the authors individualized magnesium intake based on “optimizing” the calcium to magnesium ratio in the diet rather than giving everyone the same amount of magnesium. The dietary calcium to magnesium ratio for most Americans is 2.6 to 1 or higher. Based on their previous work, they considered an “ideal” calcium to magnesium ratio to be 2.3 to 1. The mean daily dose of magnesium supplementation in this study was 205 mg, with a range from 77 to 390 mg to achieve the “ideal” calcium to magnesium ratio. The placebo was an identical gel capsule containing microcrystalline cellulose.

Two 24-hour dietary recalls were conducted at baseline to determine baseline dietary intake of calcium and magnesium. Four additional 24-hour dietary recalls were performed during the 12-week study to assure that calcium intake was unchanged and the calcium to magnesium ratio of 2.3 to 1 was achieved.

In short this was a small study, but it was very well designed to test the author’s hypothesis.

 

Does Magnesium Optimize Vitamin D Levels?

 

does magnesium optimize vitamin d levelsThis was a very complex study, so I am simplifying it for this discussion. For full details, I refer you to the journal article (Q Dai et al, American Journal of Clinical Nutrition, 108: 1249-1258, 2018).

The most significant finding was that magnesium supplementation did affect blood levels of 25-hydroxyvitamin D. However, the effect of magnesium supplementation varied depending on the baseline 25-hydroxyvitamin D level at the beginning of the study.

  • When the baseline 25-hydroxyvitamin D was 20 ng/ml or less (which the NIH considers inadequate), magnesium supplementation had no effect on 25-hydroxyvitamin D levels.
  • When the baseline 25-hydroxyvitamin D was 20-30 ng/ml (which the NIH considers the lower end of the adequate range), magnesium supplementation increased 25-hydroxyvitamin D levels.
  • When the baseline 25-hydroxyvitamin D level approached 50 ng/ml (which the NIH says may be “associated with adverse effects”), magnesium supplementation lowered 25-hydroxyvitamin D levels.

The simplest interpretation of these results is:

  • When vitamin D intake is inadequate, magnesium cannot magically create 25-hydroxyvitamin D from thin air.
  • When vitamin D intake is adequate, magnesium can enhance the conversion of vitamin D to 25-hydroxyvitamin D.
  • When vitamin D intake is too high, magnesium can help protect you by lowering 25-hydroxyvitamin D levels.

The authors concluded: “Our findings suggest that optimal magnesium status may be important for optimizing 25-hydroxyvitamin D status. Further dosing studies are warranted…”

 

What Does This Study Mean For You?

magnesium optimize vitamin d for youThis was a groundbreaking study that has provided novel and interesting results.

  • It provides the first evidence that optimal magnesium status may be required for optimizing the conversion of vitamin D to 25-hydroxyvitamin D.
  • It suggests that optimal magnesium status can help normalize 25-hydroxyvitamin D levels by increasing low levels and decreasing high levels.

However, this was a small study and, like any groundbreaking study, has significant limitations. For a complete discussion of the limitations and strengths of this study I refer you to the editorial (S Lin and Q Liu, American Journal of Clinical Nutrition, 108: 1159-1161, 2018) that accompanied the study.

In summary, this study needs to be replicated by larger clinical studies with a more diverse study population. In order to provide meaningful results, those studies would need to carefully control and monitor calcium, magnesium, and vitamin D intake. There is also a need for mechanistic studies to better understand how magnesium can both increase low 25-hydroxyvitamin D levels and decrease high 25-hydroxyvitamin D levels.

However, assuming the conclusions of this study to be true, it has some interesting implications:

  • If you are taking a vitamin D supplement, you should probably make sure that you are also getting the DV (400 mg) of magnesium from diet plus supplementation.
  • If you are taking a calcium supplement, you should check that it also provides a significant amount of magnesium. If not, change supplements or make sure that you get the DV for magnesium elsewhere.
  • I am suggesting that you shoot for the DV (400 mg) of magnesium rather than reading every label and calculating the calcium to magnesium ratio. The “ideal” ratio of 2.3 to 1 is hypothetical at this point. A supplement providing the DV of both calcium and magnesium would have a calcium to magnesium ratio of 2.5, and I would not fault any manufacturer for providing you with the DV of both nutrients.
  • If you are taking high amounts of calcium, I would recommend a supplement that has a calcium to magnesium ratio of 2.5 or less.
  • If you are considering a magnesium supplement to optimize your magnesium status, you should be aware that magnesium can cause gas, bloating, and diarrhea. I would recommend a sustained release magnesium supplement.
  • Finally, whole grains and legumes are among your best dietary sources of magnesium. Forget those diets that tell you to eliminate whole food groups. They are likely to leave you magnesium-deficient.

Even if the conclusions of this study are not confirmed by subsequent studies, we need to remember that magnesium is an essential nutrient with many health benefits and that most Americans do not get enough magnesium in their diet. The recommendations I have made for optimizing magnesium status are common-sense recommendations that apply to all of us.

 

The Case For Holistic Supplementation

 

magnesium optimize vitamin d case for holistic supplementationThis study is one of many examples showing that a holistic approach to supplementation is superior to a “magic bullet” approach where you take individual nutrients to solve individual problems. For example, in the case of magnesium and vitamin D:

  • If you asked most nutrition experts and supplement manufacturers whether it is important to provide magnesium along with vitamin D, their answer would likely be “No”. Even if they are focused on bone health, they would be more likely to recommend calcium along with vitamin D than magnesium along with vitamin D.
  • If your doctor has tested your 25-hydroxyvitamin D levels and recommended a vitamin D supplement, chances are they didn’t also recommend that you optimize your magnesium status.
  • Clinical studies investigating the benefits of vitamin D supplementation never ask whether magnesium intake is optimal.

That’s because most doctors and nutrition experts still think of nutrients as “magic bullets.” I cover holistic supplementation in detail in my book “Slaying The Supplement Myths.”  Other examples that make a case for holistic supplementation that I cover in my book include:

  • A study showing that omega-3 fatty acids and B vitamins may work together to prevent cognitive decline. Unfortunately, most studies looking at the effect of B vitamins on cognitive decline have not considered omega-3 status and vice versa. No wonder those studies have produced inconsistent results.
  • Studies looking at the effect of calcium supplementation on loss of bone density in the elderly have often failed to include vitamin D, magnesium, and other nutrients that are needed for building healthy bone. They have also failed to include exercise, which is essential for building healthy bone. No wonder some of those studies have failed to find an effect of calcium supplementation on bone density.
  • A study reported that selenium and vitamin E by themselves might increase prostate cancer risk. Those were the headlines you might have seen. The same study showed Vitamin E and selenium together did not increase prostate cancer risk. Somehow that part of the study was never mentioned.
  • A study reported that high levels of individual B vitamins increased mortality slightly. Those were the headlines you might have seen. The same study showed that when the same B vitamins were combined in a B complex supplement, mortality decreased. Somehow that observation never made the headlines.
  • A 20-year study reported that a holistic approach to supplementation produced significantly better health outcomes.

In summary, vitamins and minerals interact with each other to produce health benefits in our bodies. Some of those interactions we know about. Others we are still learning about. When we take high doses of individual vitamins and minerals, we create potential problems.

  • We may not get the full benefit of the vitamin or mineral we are taking because some other important nutrient(s) may be missing from our diet.
  • Even worse, high doses of one vitamin or mineral may interfere with the absorption or enhance the excretion of another vitamin or mineral. That can create deficiencies.

The same principles apply to our diet. I mentioned earlier that whole grains and legumes are among the best dietary sources of magnesium. Eliminating those two foods from the diet increases our risk of becoming magnesium deficient. And, that’s just the tip of the iceberg. Any time you eliminate foods or food groups from the diet, you run the risk of creating deficiencies of nutrients, phytonutrients, specific types of fiber, and the healthy gut bacteria that use that fiber as their preferred food source.

The Bottom Line

 

A recent study suggests that optimal magnesium status may be important for optimizing 25-hydroxyvitamin D status. This is one of many examples showing that a holistic approach to supplementation is superior to a “magic bullet” approach where you take individual nutrients to solve individual problems. For example, in the case of magnesium and vitamin D:

  • If you asked most nutrition experts and supplement manufacturers whether it is important to provide magnesium along with vitamin D, their answer would likely be “No.”  Even if they are focused on bone health, they would be more likely to recommend calcium along with vitamin D than magnesium along with vitamin D.
  • If your doctor has tested your 25-hydroxyvitamin D levels and recommended a vitamin D supplement, chances are he or she did not also recommend that you optimize your magnesium status.
  • Clinical studies investigating the benefits of vitamin D supplementation never ask whether magnesium intake is optimal. That may be why so many of those studies have failed to find any benefit of vitamin D supplementation.

I cover holistic supplementation in detail in my book “Slaying The Supplement Myths” and provide several other examples where a holistic approach to supplementation is superior to taking individual supplements.

In summary, vitamins and minerals interact with each other to produce health benefits in our bodies. Some of those interactions we know about. Others we are still learning about. Whenever we take high doses of individual vitamins and minerals, we create potential problems.

  • We may not get the full benefit of the vitamin or mineral we are taking because some other important nutrient(s) may be missing from our diet.
  • Even worse, high doses of one vitamin or mineral may interfere with the absorption or enhance the excretion of another vitamin or mineral. That can create deficiencies.

The same principles apply to what we eat. For example, whole grains and legumes are among the best dietary sources of magnesium. Eliminating those two foods from the diet increases our risk of becoming magnesium deficient. And, that’s just the tip of the iceberg. Any time you eliminate foods or food groups from the diet, you run the risk of creating deficiencies.

For more details about the current study and what it means to you read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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