Diet Archives - McGillespie

By Sayer Ji

A powerful clinical study shows that pennies worth of magnesium a day provides an effective, safe, affordable alternative to dangerous and relatively ineffective pharmaceutical antidepressants.

Depression is one of the most widely diagnosed conditions of our time, with over 3 million cases in the U.S. every year, and 350 million believed affected worldwide.¹ Conventional medicine considers antidepressant drugs first-line treatments, including the newly approved injected postpartum drug costing $34,000 a treatment, to the tune of a 16 billion dollars in global sales by 2023. Despite their widespread use, these drugs are fraught with a battery of serious side effects, including suicidal ideation and completion — the last two things you would hope to see in a condition that already has suicidality as a co-morbidity. For this reason alone, natural, safe, and effective alternatives are needed more than ever before.

While research into natural alternatives for depression is growing daily — GreenMedInfo.com’s Depression database contains 647 studies on over 100 natural substances that have been studied to prevent or treat depression — it is rare to find quality human clinical research on the topic published in well-respected journals. That’s why a powerful study published in PLOS One titled, “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial,” is so promising. Not only is magnesium safe, affordable, and easily accessible, but according to this recent study, effective in treating mild-to moderate symptoms of depression.

While previous studies have looked at the association between magnesium and depression,^2-7 this is the first placebo-controlled clinical study to evaluate whether the use of over-the-counter magnesium chloride (248 mg elemental magnesium a day for 6 weeks) improves symptoms of depression.

The study design was a follows:

“ An open-label, blocked, randomized, cross-over trial was carried out in outpatient primary care clinics on 126 adults (mean age 52; 38% male) diagnosed with and currently experiencing mild-to-moderate symptoms with Patient Health Questionnaire-9 (PHQ-9) scores of 5–19. The intervention was 6 weeks of active treatment (248 mg of elemental magnesium per day) compared to 6 weeks of control (no treatment). Assessments of depression symptoms were completed at bi-weekly phone calls. The primary outcome was the net difference in the change in depression symptoms from baseline to the end of each treatment period. Secondary outcomes included changes in anxiety symptoms as well as adherence to the supplement regimen, appearance of adverse effects, and intention to use magnesium supplements in the future. Between June 2015 and May 2016, 112 participants provided analyzable data.”

The study results were as follows:

“Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001) and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points (CI -6.6, -2.4; P<0.001). Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future. Similar effects were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments. Effects were observed within two weeks. Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

For perspective, conventional antidepressant drugs are considering to generate an “adequate or complete treatment response” with a PHQ-9 score “decrease of 5 points or more from baseline.” At this level of efficacy, their recommended action is: “Do not change treatment; conduct periodic follow-up.” The magnesium’s score of -6.0 therefore represents the height of success within conventional expectations for a complete response, which is sometimes termed “remission.” In contradistinction, conventional antidepressant drugs result in nearly half of patients discontinuing treatment during the first month, usually due to their powerful and sometimes debilitating side effects.⁸

To summarize the main study outcomes:

There was a clinically significant improvement in both Depression and Anxiety scores.
61% of patients reported they would use magnesium in the future.
Similar effects occurred across age, gender, severity of depression, baseline magnesium levels, or use of antidepressant treatments.
Effects were observed within two weeks.

The study authors concluded:

“Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

Beyond Depression: Magnesium’s Many Health Benefits and Where To Source It

Magnesium is a central player in your body’s energy production, as its found within 300 enzymes in the human body, including within the biologically active form of ATP known as MG-ATP. In fact, there have been over 3,751 magnesium binding sites identified within human proteins, indicating that it’s central nutritional importance has been greatly underappreciated.

Research relevant to magnesium has been accumulating for the past 40 years at a steady rate of approximately 2,000 new studies a year. Our database project has indexed well over 100 health benefits of magnesium thus far. For the sake of brevity, we will address seven key therapeutic applications for magnesium as follows:

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by Dr. Mercola

STORY AT-A-GLANCE

Insulin is key to health and disease prevention, and controlling your carbohydrate intake is the most effective way to control your insulin level and optimize your insulin sensitivity
An estimated 80 percent of Americans are insulin resistant, even though their glucose levels are normal, and thus undiagnosed, placing them at increased risk for chronic disease
A low-carb ketogenic diet addresses the endocrine aspect of metabolic health, effectively driving your insulin level down, and as your insulin decreases, your metabolic rate increases
The mammalian target of rapamycin (mTOR) pathway controls autophagy and plays an important role in aging and cancer. While protein primarily activates mTOR and therefore needs to be restricted to just what your body needs, insulin, which is increased by sugar and refined carbohydrates, activates mTOR to a far greater degree than protein
Aside from a ketogenic diet, intermittent fasting — where you do not eat for 16 to 18 hours a day; 12 hours being the absolute minimum — is another effective way to regain your insulin sensitivity and control mTOR

In this interview, Benjamin Bikman, Ph.D., an obesity and diabetes scientist and associate professor of physiology and developmental biology at Brigham Young University (BYU) in Utah,¹ reveals how the ketogenic diet affects your physiology and supports optimal health.

“My main interest early on was looking at how the body adapts to obesity,” he says. “That was my master’s thesis. My master’s degree was exercise science here at BYU … I ended up pursuing a Ph.D. in bioenergetics at East Carolina University, under this wonderful scientist named Lynis Dohm, Ph.D.

His focus had been looking at how lipids cause insulin resistance. That was an interest of mine because I thought this was starting to explain why and how the body becomes insulin-resistant in the midst of obesity … Insulin resistance is that connection.

During my Ph.D., we were looking at inflammation in people who were losing weight following gastric bypass procedures and how improved inflammation is likely part of the improvements in insulin sensitivity that people see post-bypass.

I followed that up with a post-doctoral fellowship at … the Duke National University of Singapore. They had this focus on cardiometabolic disorders. I … looked at inflammation as a particular mediator there … Then in 2011, my alma mater, BYU, came knocking. They wanted to do more diabetes research, and I fit the requirements … That got me, essentially, to where I am now …

If I really am getting this conviction, based on my own research, that insulin is key to not only diabetes but to almost every chronic disease, what is the best way to control insulin? That was when I insisted on only looking at published human clinical data — not rodents, not cells, not epidemiology, just clinical data.

The low-carb diet was just this very effective way to do that. That then got me interested in asking questions about ketones, which is what my lab is doing … how ketones are regulated by insulin.”

Bikman’s conviction that insulin is a key to health and disease prevention, and that controlling carbohydrate intake is the most effective way to control insulin, led him to start practicing what he’d learned. He went on a low-carb diet about eight years ago. “Sure enough, at middle age, it’s helped me stay healthy,” he says.

Most Americans Are Insulin Resistant

Unfortunately, many, including doctors, still do not understand the influence of insulin on health and disease. The late Dr. Joseph Kraft, former chairman of the department of clinical pathology and nuclear medicine at St. Joseph’s Hospital in Chicago, wrote the book “Diabetes Epidemic and You: Should Everyone Be Tested?”

In it, he presents data that suggests 80 percent of Americans are in fact insulin resistant, or have “diabetes in situ.” Based on data from 14,000 patients,² Kraft developed a powerful predictive test for diabetes.³ He would have the patient drink 75 grams of glucose, and then measure their insulin response over time, at half-hour intervals for up to five hours.

He noticed five distinctive patterns suggesting that a vast majority of people were already diabetic, even though their fasting glucose was normal. Only 20 percent of patients had healthy post-prandial insulin sensitivity and low diabetes risk. According to Kraft, “Those with cardiovascular disease not identified with diabetes … are simply undiagnosed.”

One of the take-home messages here is that insulin resistance and hyperinsulinemia (a condition marked by excess insulin in your blood relative to your level of glucose) are two sides of the same coin, as they drive and promote each other. In other words, if you have hyperinsulinemia, you are essentially insulin resistant and on your way toward developing Type 2 diabetes.

High Insulin Is a Key Disease Promoter

Both insulin resistance and hyperinsulinemia promote fatty liver and high blood glucose, and both of those, in turn, promote atherosclerosis. High blood pressure is another side effect of insulin resistance that drives atherosclerosis by placing stress on your arteries.

The effects of insulin resistance are really at the heart of most if not all chronic degenerative diseases. Diabetes, heart disease, cancer and Alzheimer’s are just a few of the most obvious ones. The logical conclusion then would be that addressing insulin resistance is a foundational component of effective health care. Bikman says:

“When I teach this to my students … I put insulin resistance in the core. Around it, I have all these chronic diseases. It’s what I call the ‘wheel of misfortune.’ Really, the most common cancers, prostate and breast cancers, almost always … will heavily express — by six or seven times — the number of insulin receptors. So, insulin is promoting the growth of the tumor.

With dementia, the connection between insulin resistance and Alzheimer’s is so tight that people refer to it as Type 3 diabetes. With sarcopenia, we know that if a muscle becomes insulin-resistant, that actually diminishes insulin’s ability to promote the anabolic production of proteins within the muscle …

We have to have our medical practitioners start appreciating … the utility [of] measuring insulin, because our focus on measuring glucose misses the mark. As someone’s becoming insulin-resistant, their insulin is climbing, but it’s enough to keep their glucose in check.

And because we always look at glucose, we don’t catch the disease until they become so insulin-resistant that no amount of their own insulin is enough to keep the glucose in check. Now, the glucose starts to climb — 10 years later, perhaps — and that’s when we detect the problem. We’re looking at the wrong marker.”

How the Ketogenic Diet Improves Insulin Sensitivity

The question then becomes, how do we treat insulin resistance? As Bikman’s research reveals, the ketogenic diet is part and parcel of the “cure” for this condition.

“For me, the benefit of a low-carb ketogenic diet is that it addresses the endocrine aspect of metabolic health,” _Bikman says. “For too long … the message has been completely focused on calorie number._

It is this idea that if you can simply put a person into caloric deficiency, they will lose weight — problem solved … But we know that has long-term consequences … There’s a lasting metabolic damage …

Nevertheless, the power of the low-carbohydrate diet is that it addresses the endocrine component. As important as calorie number is, and I can appreciate the laws of thermodynamics … we cannot ignore the relevance of hormones, especially insulin.”

As explained by Bikman, it’s important to realize that insulin is what dictates what your body does with the energy it has — the energy you consume and the energy you have stored. “Insulin has its strong, capable hands right on the steering wheel of what the body does with the energy that it has available,” he says.

Importantly, research shows your metabolic rate increases as insulin decreases. “To me, that’s the power of the low-carb diet. You’re controlling insulin, and that can start to address all of those chronic diseases,” Bikman says.

The Importance of Cycling High and Low Carbohydrate Intake