The Link Between Magnesium and Heart Health

The human body needs several nutritional values to stay healthy. Like other minerals, Magnesium plays a vital role in maintaining proper health. Magnesium helps the human body to play all its functions successfully. It helps in proper nerve function and the production of energy. If anyone suffers from low Magnesium, several health issues can develop in their body.

How is Magnesium Good for Heart Health?

At present, suffering from several issues relating to the heart is common. Several causes are responsible for poor heart health, among these, low Magnesium levels are among the most common. This mineral delivers a biochemical reaction within the heart muscles to maintain the heartbeat. 

Magnesium helps to transport other electrolytes like potassium and calcium to other cells. An adequate supply of electrolytes is necessary for muscle contraction and nerve signals. Researches show that a deficiency of Magnesium can lead to arrhythmias. 

Magnesium is necessary to maintain the sodium-potassium balance. The requirement for Magnesium depends largely on age and sex. Experts suggest the following dietary consumption of Magnesium for children and grown-ups.

  • Age − Between 14 to 18 years, females need 360 mg, and males need 410 mg of Magnesium. 

  • Age − Between 19 to 30 years, females need 310 mg, and males need 400 mg of Magnesium. 

  • Age − Above 31 years, females need 320 mg, and males need 420 mg of Magnesium.

Other Health Benefits of Magnesium 

Among the seven indispensable macrominerals required for the body, Magnesium seems one of the most significant. Experts say every individual should consume at least 100 milligrams of Magnesium to maintain body health. This mineral is essential to treat chronic diseases like type 2 diabetes, migraine, etc. All need to understand the benefits of Magnesium.

Strong Bone Health

Bone health primarily depends on the calcium in the body. But besides calcium, Magnesium also plays a vital role in strong bone health. As per research, it has been revealed that adequate consumption of Magnesium can increase bone density. 

This can lower the risk of osteoporosis after menopause. Magnesium can improve bone health to regulate, and it maintains calcium and magnesium levels to keep the bone strong. 


Individuals, who are suffering from Type 2 diabetes, need to focus on a Magnesium based diet to reduce the symptom of this diabetes. Insulin metabolism is necessary to control type 2 diabetes, and Magnesium plays a vital role here. 

Some research works have revealed that most type 2 diabetic patients have low magnesium levels in their bodies. Deficiency in Magnesium plays a vital role in insulin management. 

Improve Anxiety Level

If individuals don’t consume Magnesium at an adequate level, it can enhance anxiety, depression, stress, etc. This health issue mainly arises due to HPA or the hypothalamic-pituitary-adrenal axis. 

Many types of research have revealed that proper magnesium intake can lead to mood improvement. Intake of Magnesium helps stimulate the production of melatonin and serotonin, boosting mood. 

Improved Sleep

Adequate sleep is necessary for every person to lead a healthy life. But many complain of inadequate sleep due to stress, hectic work schedule, and other causes. It has been noticed that people with low Magnesium mainly suffer from sleep disorders. 

Hence, many doctors suggest proper magnesium supplements for proper maintenance of sleep. Adequate consumption of Magnesium helps keep your brain relaxed and improve sales. 

Helps to Stay More Active

Individuals need more Magnesium while in physical activity than while they rest. Magnesium intake can help to circulate blood sugar into the muscles and release lactate which can cause exhaustion. As per experts, players need to consume 250 mg of Magnesium to stay healthy and active. 

Works Great in anti-inflammation

Low levels of Magnesium can enhance inflammation in the body. Inflammation can lead to chronic disease. Adequate consumption of Magnesium can decrease CRP or C-reactive protein, which is the prime cause of inflammation. 

Prevent Migraine

Suffering from migraine is extremely painful, and it can cause nausea & vomiting. Many types of research show that individuals can suffer from migraine due to magnesium deficiency. Hence it is always suggested to consult with doctors before consuming magnesium supplements. 

Improve PMS

A woman’s suffering from PMS or Premenstrual syndrome is quite common, and doctors mention that women mostly suffer from this problem due to lack of Magnesium. This syndrome mainly develops the situation like abdominal cramps, irritability, water retention, and more. 

Sources of Magnesium

No doubt, Magnesium plays a vital role in the overall health of humans. Hence it is necessary to follow a magnesium-based diet. Doctors always suggest adding fresh vegetables, nuts, seeds, and whole grains to their daily meals for the best result. Top magnesium-rich foods are

  • Dark chocolate

  • Pumpkin seeds, chia seeds

  • Cashews, nuts

  • Brown rice

  • Spinach, fresh fruits. 


Magnesium is necessary for the maintenance of good health, and it is always suggested to consume magnesium-rich food to maintain magnesium levels in the body. However, people need to consult with doctors before consuming magnesium supplements. 

Updated on: 24-Apr-2023


Kickstart Your Career

Get certified by completing the course

Get Started