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How Does Magnesium Deficiency Affect Heart Health? Calcium is needed for the bones. But, how about magnesium? Being a mineral, it is essential for hundreds of biochemical reactions in the body. It helps keep bones strong; nerves and muscles working properly; and blood sugar under control. It is also necessary for maintaining a steady heartbeat and normal blood pressure. In other words, it is linked to heart health. Magnesium involves in transporting electrolytes, such as calcium and potassium, into cells. Electrolytes are important for nerve signals and the muscle contractions of a normal heartbeat. Research shows that magnesium deficiency can cause irregular heartbeats known as arrhythmias. The Framingham heart study, publishing in January 2013, indicated that low levels of magnesium in the blood are associated with the most common heart rate disorder known as atrial fibrillation. This irregular heartbeat occurs when a malfunction in the heart's electrical system causes the upper chambers of the heart to quiver. Another report published in June 2014 in journal ‘PLoS One’ has demonstrated that low levels of magnesium in the blood are linked with risks for heart disease, particularly heart attack.
Research also indicated that low levels of
magnesium were associated with hypertension (high blood pressure), as reported
in the ‘Journal of Clinical Hypertension’ in 2014. A review of 22 studies,
published in the ‘European Journal of Clinical Nutrition’ in 2012, suggested
that magnesium supplementation could help lower blood pressure.
According to health experts, the highest levels of magnesium are in the heart, specifically in the left ventricle that does the most work. Magnesium is responsible for the entry of calcium into muscle cells to cause contraction, and then ushers the calcium out of the cell. Without magnesium to guard the channel, calcium floods the cell and leads to hypercontraction of the muscle cells, which translates into angina and even heart attack. Over time, low magnesium intake or excessive loss of it can lead to a deficiency. Certain health conditions may increase the risk of magnesium deficiency. These include alcoholism, gastrointestinal diseases, and Type-2 diabetes. Certain medications like diuretics (also called water pills, are medications designed to increase the amount of water and salt expelled from the body as urine) and proton pump inhibitors used to treat GERD (Gastroesophageal reflux disease is a digestive disorder) can also cause too much magnesium excretion, if taken over a long period of time. People with magnesium deficiency are likely to have symptoms like muscle twitches and cramps, mental disorders, osteoporosis, fatigue and muscle weakness, high blood pressure, asthma, and irregular heartbeat. If the doctor suspects magnesium deficiency, a blood test will show the levels in the 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 mg/dL. Healthy adults have about 25 gram (g) of magnesium in their body, mostly in the bones. The recommended dietary allowance (RDA) for magnesium varies depending on the age and sex. On average, the RDA is 400 milligrams (mg) for men ages between 19 and 30, and 310 mg for women of the same age. For those aged 31 and older, men should get 420 mg of magnesium daily, and women should get 320 mg daily. Some foods like breakfast cereal contain added magnesium. But it can be found in natural sources include almonds, soy products like tofu, and green leafy vegetables, such as spinach. For instance, 1 ounce (28.4 g) of dry roasted almonds provides 80 mg of magnesium, and a half-cup of boiled spinach provides 78 mg. Other great sources of magnesium include legumes, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, peanuts, cashew nuts, hazelnuts, soy milk, cocoa, coffee, black beans, whole grains, oats, avocado, and banana. In most cases, magnesium supplements are not necessary for heart health, unless to avoid potentially serious effects, such as muscle spasms, irregular heartbeat, and seizures. Consuming too much magnesium from food is not dangerous because the kidneys excrete what the body does not need. But high doses of magnesium from supplements can cause diarrhea, nausea, and stomach cramping. Extreme doses of magnesium, over 5,000 mg daily, can be fatal. Date: June 6, 2019
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