Where to Get Your Magnesium for a Healthy Heart Rhythm

Health Envoy's Blog

• By Mary Elizabeth Dallas 
• Reviewed by Niya Jones, MD, MPH                                                                                                        

  Magnesium and Heart Health Are Linked

  You probably know you need calcium for your bones. You may also know you need potassium for your muscles. But did you know that magnesium is important for your heart health? Magnesium, a mineral, is essential for hundreds of biochemical reactions in your body. It helps keep bones strong, nerves and muscles working properly, and blood sugar under control. Magnesium is also necessary for maintaining a steady heartbeat and normal blood pressure. Read on to find sources of magnesium, and how much is enough for your heart’s health.
  
   
   
   

  Magnesium Helps Your Heart Keep the Beat

  Magnesium is central to a healthy heart rhythm. It's involved in transporting other electrolytes, such as calcium and potassium, into cells. These are all important for nerve signals and the muscle contractions of a normal heartbeat. Research shows that magnesium deficiency — or restricting magnesium intake — increases irregular heartbeats known as arrhythmias.
  A large heart-health study indicated that low levels of magnesium in the blood are associated with the most common heart rate disorder, atrial fibrillation (afib). This irregular heartbeat occurs when a malfunction in the heart's electrical system causes the upper chambers of the heart to quiver.
   
   
   

  Magnesium and Your Blood Pressure

  More research is needed to determine when increasing magnesium intake can lead to heart health benefits. A review of 22 studies, published in the European Journal of Clinical Nutrition in 2012, suggested that magnesium supplementation could help lower blood pressure. Another report showed that low levels of magnesium were associated with hypertension. Research also has demonstrated that low levels of magnesium in the blood are linked with risks for heart disease, particularly heart attack.
  
  
  
  

  

  How Much Magnesium Is Enough?

  Healthy adults should have about 25 grams (g) of magnesium in their body. The recommended dietary allowance (RDA) for magnesium — meaning the amount you should take in each day, varies depending on your age and gender. On average, the RDA is 400 milligrams (mg) for men 19 to 30 years old, and lower at 310 mg for women of that age. For those 31 and older, men should get 420 mg of magnesium daily and women 320 mg daily. If your health care provider suspects magnesium deficiency, a blood test will show the levels in your body. Normal blood levels of magnesium range from 1.7 to 2.3 mg/dL. Magnesium deficiency symptoms occur when the levels drop below 1.0 mg/dL.
  
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