Magnesium is essential to human nutrition and good health. Magnesium is unique in that it is involved in more than 300 metabolic reactions throughout the body. It also functions in the prevention of chronic conditions such as diabetes, hypertension, asthma, osteoporosis and heart disease. The heart requires a strict concentration of ions, such as magnesium, to function properly. Abnormalities in ion concentrations can lead to irregularities such as heart palpitations. Palpitations are the feeling of having a rapid or pounding heartbeat. Adequate magnesium in the body can prevent the uncomfortable sensation brought on by palpitations.
Magnesium
While only 1 percent of the body's magnesium is found in the blood, the body works very hard to maintain a strict mineral level. Approximately 50 percent of magnesium is found in the bone and the remainder is split among the tissues, cells and organs. Magnesium plays many important roles including production and transport of energy, amino acid and protein synthesis, contraction and relaxation of muscles, ion transport, cell migration and signaling, normal blood pressure, regulation of blood sugar, normal nerve function and immune system support.
Recommended Dietary Allowance
According to the Institute of Medicine of the National Academy of Science, magnesium recommendations are 310 to 320mg per day for adult females and 400 to 420mg per day for adult males. Most dietary magnesium is found in dark, leafy green vegetables because magnesium is a part of chlorophyll, the green pigment in plants. Fruits, nuts, seeds, dried peas and beans, whole grains and soy products are also good sources of magnesium.
Magnesium Deficiency
According to the Linus Pauling Institute of Oregon State University, the average magnesium intakes for women, approximately 230mg per day, and for men, about 320mg per day, are significantly below the recommendations as of 2011. Additionally, magnesium levels are even lower for those individuals over the age of 70. While symptoms of a magnesium deficiency among Americans are rare, there is concern that most people do not have sufficient magnesium stores. Adequate magnesium stores are thought to be protective against disorders such as heart palpitations, high blood pressure, elevated cholesterol and other cardiovascular disease risk factors. There is an increased risk of a magnesium deficiency due to severe burns, alcoholism, medication use, low blood calcium levels, malabsorption and after surgery. Symptoms of low magnesium include fatigue, anorexia, insomnia, muscle dysfunction, palpitations and other cardiovascular changes.
Heart Palpitations
Heart palpitations can be triggered by exercise, stress, caffeine, fever, certain medications or an underlying medical condition. Palpitations cause symptoms such as skipped, fluttering or pounding heartbeats, heartbeats that are too fast and heartbeats that pump harder than usual. You may feel heart palpitations in your throat or neck as well as your chest. They can occur when you are seated, standing or lying down and when you are active or at rest. Although typically harmless, palpitations may be a symptom of a severe heart condition. You need to seek medical attention if heart palpitations are accompanied by fainting, chest discomfort, shortness of breath, dizziness or cardiac arrest.
Prevention of Heart Palpitations
Since a deficiency in magnesium can result in heart palpitations, it makes sense that magnesium can help prevent irregular heartbeats. Magnesium works by calming the nerves. Magnesium is needed in the blood to help the heart muscle manufacture enough energy to beat at a normal rate. If the body lacks magnesium, the heart will be forced to work harder, speeding up the heartbeat, therefore resulting in heart palpitations. Eating a wide variety of foods will help you meet your dietary needs for magnesium and prevent irregular heartbeats.
References
- MedlinePlus; Magnesium in diet; Linda Vorvick, M.D. and David Zieve, M.D., MHA; March 9, 2009
- Linus Pauling Institute; Magnesium; Jane Higdon, Ph.D.; August 2007
- Office of Dietary Supplements: Magnesium
- MayoClinic.com; Heart palpitations; April 21, 2011
- NaturalNews.com; How Magnesium Prevents Heart Disease; Mike Adams; November 4, 2009
