Does Magnesium Affect The Heart?

Magnesium plays an essential role in the structure and function of the human body. It is the fourth most-abundant mineral and is essential for good health. Magnesium is found in every organ, tissue and cell. Adequate magnesium concentrations are vital to a healthy heart. Data from the Linus Pauling Institute reports that most Americans do not consume the recommended amount of magnesium in their diets. Although rare, true magnesium deficiencies can cause cardiac symptoms.

Function

Magnesium is involved in more than 300 biochemical reactions in the body. It aids in metabolism, energy production, protein synthesis enzyme activation and is necessary for strong teeth and bones. Magnesium helps support the immune system, normal muscle and nerve function and maintains a steady heart rhythm. It also helps the body regulate normal blood pressure and blood sugar levels. Magnesium plays a vital role in regulating your body’s calcium, zinc, copper, potassium, vitamin D and other nutrient concentrations in the body.

Recommended Dietary Allowance

The Food and Nutrition Board of the Institute of Medicine increased daily intake recommendations for magnesium, based on the amount necessary to prevent deficiency. The recommended dietary allowance does not, however, reflect the amount of magnesium required to prevent chronic disease or promote optimal health. Children ages 1 to 3 years require 80 milligrams; children 4 to 8 years, 130 milligrams; and children ages 9 to 13 require 240 milligrams of magnesium per day. Adolescent boys age 14 to 18 need 410 milligrams while men over the age of 19 require 400 to 420 milligrams of magnesium per day. Adolescent girls ages 14 to 18 require 360 milligrams while women over the age of 19 need 310 to 320 milligrams of magnesium per day. Daily magnesium needs are higher for pregnant and lactating women.

Magnesium-Rich Foods

Magnesium is found in many different foods; however it is most abundant in dark, leafy green vegetables. Other foods containing magnesium include fruits such as bananas, dried apricots and citrus juices and vegetables including avocado and winter squash. Almonds and other nuts, legumes, soy products such as tofu and whole grains like brown rice and millet are also good sources of dietary magnesium. The University of Maryland Medical Center suggests that most people in the United States obtain the recommended amount of daily magnesium even though it is available in a number of healthy foods.

Heart Disease

Coronary artery disease is defined as the obstruction of arteries leading to the heart that block the blood supply. The plaque builds up on the artery wall can also break off and become lodged in arteries leading to the brain, causing a stroke. Magnesium is essential to a healthy heart as it helps strengthen the heart muscle and maintain a normal heart rhythm. While a true magnesium deficiency is rare, signs of low magnesium levels in your body can affect your heart. Common symptoms of a severe deficiency include a rapid heartbeat, fatigue, muscle twitching, numbness, tingling and other cardiac changes. Therefore, it is not surprising that consuming adequate amounts of magnesium are related to heart health.

Increased Magnesium Intake for Heart Health

According to the Bastyr Center for Natural Health, eating foods rich in magnesium may lower your risk of developing coronary artery disease. Heart disease is currently the number 1 cause of death in the United States, affecting more than 58 million adult Americans. It is well-known that consuming a low-fat, low-saturated fat diet with moderate physical activity can help reduce the risk of heart disease. Darin Ingels, N.D., of the Bastyr Center for Natural Health, states that the increased intake of magnesium is directly linked to the decreased incidence of coronary heart disease. Additionally, magnesium is often prescribed intravenously to reduce the risk of atrial fibrillation and cardiac arrhythmias among hospitalized patients. This evidence suggests a strong inverse relationship between dietary magnesium intake and risk of heart disease. Data from the University of Maryland Medical Center reports that congestive heart failure patients who took magnesium supplements for one year experienced a reduction of cardiac symptoms and improved survival rates compared to those given a placebo. Before initiating a dietary supplement or changing your diet, consult your physician regarding your treatment plan.