The role of the omega fatty acids and B-complex vitamins — especially vitamin B3 — has long been known in the maintenance of a healthy cardiovascular system, but magnesium is not well recognised in this department. Yet many researchers have correlated the deficiency of magnesium to heart-related ailments. Furthermore, those people who eat foods rich in this constituent show reduced frequencies of heart disease.

What is magnesium?

Magnesium is an essential mineral that the body requires in order to function. It is used in a great many biochemical reactions, and the heart is one of the organs that depends on it constantly. Because of the way it is used, magnesium is frequently described in relation to how the heart muscle contracts and relaxes, and how blood moves through the vessels.

What role does magnesium play in the cardiovascular system?

Magnesium supports the contractility of the heart muscle and helps keep the rhythm of the heartbeat steady. It also plays a part in the relaxation that follows each contraction, and in the tone of the blood vessels themselves. When intake is sufficient, the cardiovascular system has the raw material it needs for this constant, rhythmic work.

This is why magnesium is often discussed alongside the other nutrients already known for cardiovascular support. The aim of eating a varied diet is simply to make sure that each of these nutrients is available in adequate quantity, rather than relying on any single one of them.

What can magnesium deficiency lead to?

Studies have repeatedly linked magnesium deficiency with heart-related ailments. When the body does not get enough magnesium, the work the heart has to do each beat becomes harder, which is a plausible reason why so many of these conditions appear together in research literature.

  • Reduced heart muscle contractility and an irregular heartbeat.
  • Increased strain on the cardiovascular system during physical effort.
  • Conditions commonly associated with heart disease, such as high blood pressure and palpitations.

Signs that intake may be running low include muscle cramps, fatigue, and weakness. Anyone who suspects a deficiency should speak to a qualified physician rather than self-diagnosing, and anyone with an existing heart condition should check with a doctor before changing their supplement routine.

Those people who eat foods rich in magnesium show reduced frequencies of heart disease.

The natural sources of magnesium

The most reliable way to raise magnesium intake is through food, where it occurs alongside other nutrients in a form the body recognises. Leafy green vegetables, nuts and seeds, whole grains and legumes are all well-known contributors to a magnesium-rich diet.

  • Leafy green vegetables and other green vegetables.
  • Nuts and seeds, including almonds, cashews and pumpkin seeds.
  • Whole grains and brown rice.
  • Legumes, including beans and lentils.
  • Dark chocolate and cocoa powder.

Because the amount of magnesium in soil has fallen over the decades, many nutritionists now consider a magnesium supplement alongside a magnesium-rich diet to be reasonable. Vitamin D and vitamin B6 both work alongside magnesium in the body and are commonly discussed together.

Where to go next

Magnesium is one of the supporting ingredients in the formula reviewed on this site. To see the full picture, read the main review, or continue through the other ingredient guides linked below.