Study Finds Magnesium-Rich Diet Lowers Stroke Risk

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, reports on study findings that link increased magnesium intake to reduced stroke risk.
Stroke is the fourth leading cause of death in the U.S. and a leading cause of adult disability. Nearly 80 percent of strokes are preventable through personal risk-reduction measures, according to the National Stroke Association.

Maintaining a healthy lifestyle is one key to reducing the risk of stroke. In fact, a recent Swedish study suggests that the mineral magnesium may also play an important role.

Increased consumption of magnesium reduced the risk of stroke by 8 percent, according to the study published in the American Journal of Clinical Nutrition. Every additional 100 milligrams of magnesium led to increased risk reduction for stroke, the study shows.

The findings are based on a meta-analysis of seven studies from the past 45 years that looked at magnesium intake and incidence of stroke. In total, it included data from more than 240,000 participants.

The recommended dietary allowance of magnesium is 400 to 420 mg/day for an adult male and 310 to 320 mg/day for an adult female. The best food sources of magnesium are whole grains, green leafy vegetables, nuts and beans. 

The following foods provide approximately 100 mg of magnesium:

• Almonds (1 ounce)
• Beans (1 cup)
• Brown rice (1 cup)
• Cooked spinach (3/4 cup)

These foods are low in sodium and high in potassium, dietary components that have also been linked to a reduced risk of stroke.

Keep in mind that a healthy diet consists of an assortment of nutritious foods, not a single item or nutrient. While magnesium has been shown to reduce the risk of stroke, it must be incorporated in a nutritious, balanced diet for optimal health.

- Cara Stewart, RD, LDN