Magnesium and Heart Health – Why Is It So Important?
Discover why magnesium is one of the most important minerals for your body and how to ensure you get enough of it every day. Many people know that calcium is essential for bones and potassium for muscles, but magnesium plays a crucial role in heart function. This mineral is involved in hundreds of biochemical reactions in the body, helps maintain strong bones, supports proper nerve and muscle function, regulates blood sugar levels, and ensures a steady heart rhythm and normal blood pressure.
An adult human body contains approximately 25 grams of magnesium, most of which is stored in the bones. The required amount of magnesium depends on age, sex, diet, and kidney function. A common issue is insufficient magnesium intake from food.
Recommended Daily Allowance (RDA):
Men aged 19–30: 400 mg, women: 310 mg
Men aged 31 and older: 420 mg, women: 320 mg
If blood magnesium levels fall below 1.8 mg/dL, magnesium deficiency may be diagnosed.
Less than 1% of magnesium circulates in the blood, which is why blood tests do not always reflect the body’s true magnesium stores. About 60% of magnesium is found in bones, while the remainder is located inside cells. Healthy kidneys help maintain balance: when magnesium levels are low, less is excreted; when levels are high, excess magnesium is eliminated in urine. If a deficiency is suspected, a healthcare professional may order blood tests.
Magnesium is essential for maintaining the balance of electrolytes such as calcium and potassium, which directly affect nerve impulse transmission and heart contractions. Research shows that magnesium deficiency increases the risk of arrhythmias and heart palpitations, including atrial fibrillation—one of the most common heart rhythm disorders. Therefore, adequate magnesium intake is especially important for heart health.
Magnesium absorption decreases with age, making older adults more prone to deficiency. Risk is also increased by:
inadequate or unbalanced diet;
alcohol consumption;
digestive disorders (Crohn’s disease, ulcerative colitis);
diabetes, chronic diarrhea;
pregnancy complications (e.g., preeclampsia).
Long-term use of certain medications (diuretics, proton pump inhibitors) may also promote excessive magnesium loss from the body.
It is recommended to obtain magnesium primarily from food sources. Just 30 g of almonds or cashews provides about 20% of the daily requirement. Other valuable sources include:
soy products (tofu, soy milk);
green leafy vegetables (spinach);
legumes;
black beans;
avocados;
bananas.
If diet does not provide sufficient magnesium or if the risk of deficiency is increased, magnesium supplements may be considered. Forms that are better absorbed include:
magnesium citrate,
magnesium lactate,
magnesium chloride,
magnesium aspartate.
It is important not to exceed recommended doses—excessive magnesium from supplements may cause digestive discomfort, and extremely high doses (over 5,000 mg per day) can be dangerous. Before starting supplementation, it is advisable to consult a healthcare professional.
Magnesium is one of the most important trace elements for heart, nerve, and muscle function. A balanced diet and responsible use of supplements help maintain optimal magnesium levels and overall health.
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