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The Magic of Magnesium: Supporting Your Cardiovascular Health with this Mighty Mineral

cardiogram Heart Health

Magnesium is a humble, yet mighty mineral that plays a substantial role in our overall wellbeing and is also a key player in maintaining our cardiovascular health. In fact, it can help the heart in maintaining its proper rhythm and lowering blood pressure.

Unfortunately, in the United States, nearly half the population is deficient in this essential nutrient, leaving many of us more susceptible to conditions like cardiovascular heart disease (CVD) and arrhythmias.1

2 bottles of magnesium
What is Magnesium?
Magnesium is one of the most prevalent minerals in our bodies, crucial for more than 300 biochemical reactions. In fact, having adequate amounts of magnesium in our systems is crucial for the body to carry out vital functions such as nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism, and bone and cell formation.2
heart placed in abook
Benefits of Magnesium in Heart Health
As much of a powerhouse as this mineral is, it comes as no surprise that magnesium plays a critical role in our hearts’ functions. Specifically, it helps maintain a healthy heart rhythm, regulates blood pressure, and can even assist in preventing cardiovascular diseases.
Prevention of Arrhythmias
One of the most significant ways magnesium works to support heart health is by allowing for a healthy electrical system in the heart. Because magnesium helps stabilize the heart's rhythm and prevent irregular beats, it’s especially important for those who have arrythmias to ensure they’re regularly intaking adequate amounts.3
Reduced Blood Pressure
Moreover, magnesium contributes to the regulation of blood pressure. We know that high blood pressure, or hypertension, is a risk factor for heart disease. However, studies show that magnesium supplementation can lead to significant reductions in blood pressure, aiding in CVD prevention.2
Reduction of Atherosclerosis Risk
Atherosclerosis is the buildup of fats, cholesterol, and other substances in and on the artery walls, which can restrict blood flow. Some research suggests that magnesium can prevent or slow down this process, thereby reducing the risk of heart disease.4
Improvement of Lipid Profiles
Magnesium has been found to improve lipid profiles, an important factor for heart health. It can help to increase levels of high-density lipoprotein (HDL or "good cholesterol") and reduce levels of low-density lipoprotein (LDL or "bad cholesterol") and triglycerides.5
Lowers Risk of Type 2 Diabetes
It’s been shown that those with higher levels of magnesium in their diets have a reduced risk of developing type 2 diabetes. While this is still being studied, it’s typically thought to be due to magnesium’s ability to help the body break down sugars, reducing risk of insulin resistance.2
Reducing Migraine Headaches
Those with migraines are often found to have chronically low levels of magnesium in their bloodstream.2 However, several studies have found that increasing magnesium levels through food and supplements can reduce the frequency of migraines.2
The Consequences of Missing Out on Magnesium
While we've touched on the many benefits of magnesium for heart health, it's equally important to understand the potential consequences of not getting enough of this mineral. Magnesium deficiency, or hypomagnesemia, is a cause for concern that can negatively impact our cardiovascular health and overall wellbeing.
Impact of Magnesium Deficiency on Heart Health

While adequate amounts of magnesium can improve heart function, lacking in magnesium can result in several adverse effects on the heart. It can lead to cardiovascular disease in many ways, including these risk factors:6

  1. Hypertension: As we've mentioned earlier, magnesium plays a crucial role in regulating blood pressure. Insufficient intake of this mineral can lead to elevated blood pressure levels, a risk factor for heart disease.

  1. Heart Arrhythmias: Irregular heart rhythms are more common in those with low magnesium levels. Arrhythmias can cause a range of complications, from shortness of breath and weakness to more serious conditions like heart failure.

  1. Coronary Artery Disease: Lower levels of magnesium can increase the risk of atherosclerosis, a condition where the arteries harden and narrow, leading to coronary artery disease.

  1. Heart Attack: Magnesium deficiency can increase the risk of heart attacks by causing imbalances in the electrical conduction system of the heart and the development of blood clots.
Magnesium Deficiency: A Global Concern
Unfortunately, magnesium deficiency is not as rare as one might hope. In the United States, studies suggest that about half of the population consumes less than the required dietary allowance of magnesium. This chronic underconsumption is concerning given the role magnesium plays in our bodies and heart health.1
green leaf
How to Intake Magnesium

A balanced, heart-healthy diet is the best way to ensure you're getting enough magnesium. Foods that are rich in magnesium include:7

For those who have trouble getting enough magnesium from their diet (which, let’s be honest, is many of us), dietary supplements are also available. However, always remember to consult with a healthcare provider before starting any supplement regimen.

Recommended Daily Allowance
As with all nutrients, the Recommended Daily Allowance (RDA) for magnesium varies by age and sex. According to the National Institutes of Health, adult males should aim for 400-420 mg per day, and adult females should aim for 310-320 mg per day.7
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Using Cardiogram

Remember, with the Cardiogram app, you can track your heart rate and monitor any irregularities that could be linked to magnesium deficiency. If you find any irregular heart rate patterns, or if you’ve already been diagnosed with an arrhythmia, see if you begin to notice a difference after intaking the right amounts of magnesium, as recommended by your physician.

Helpful Hint: Create a tag on the days that you take magnesium to get a full picture of how magnesium impacts your heart specifically and over time. Better yet? You can then share this data with your doctor.

With the combination of Cardiogram and a magnesium-rich diet, you'll be on your way to improved cardiovascular health and better control over it in no time

BE  YOUR OWN BEST HEALTH ADVOCATE

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BE  YOUR OWN BEST HEALTH ADVOCATE

DOWNLOAD CARDIOGRAM
Cardiogram app shown on phone and smart watch
ARTICLE RESOURCES
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/#:~:text=Moreover%2C%20around%20half%20(48%25),amount%20of%20magnesium%20from%20food
  2. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  3. https://pubmed.ncbi.nlm.nih.gov/11105328/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524176/#:~:text=Administration%20of%20300%20mg%2Fdaily,compared%20to%20placebo%20received%20groups.
  5. https://pubmed.ncbi.nlm.nih.gov/28180945/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2721016/
  7. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food