Magnesium Shown to Reduce Heart Disease Risk

Background

Magnesium is a mineral found in nuts, seeds, whole grains, leafy green vegetables, legumes, lentils, spices, seafood, dairy products, tap water, medications, multivitamins, and mineral supplements.

Elements that help increase magnesium absorption include:

• Vitamin D

• Protein

• Carbohydrates

• Fructose

• Oligosaccharides

• Parathyroid hormone

Elements that decrease magnesium absorption in the gut:

• Unabsorbed fatty acids

• Phosphorus

• Calcium

Elements that increase the excretion of magnesium through the kidneys:

• Calcium

• Diuretic loop medications

• Protein

• Alcohol

• Caffeine

The daily recommended allowance for magnesium (1):

Birth to 6 months:

• Male: 30 mg

• Female: 30 mg

7-12 months:

• Male: 75 mg

• Female: 75 mg

1-3 years old:

• Male; 80 mg

• Female: 80 mg

4-8 years old:

• Male: 130 mg

• Female 130 mg

9-13 years old:

• Male: 240 mg

• Female: 240 mg

14-18 years old:

• Male: 410 mg

• Female: 360 mg

• Pregnancy: 400 mg

• Lactation: 360 mg

19-30 years old:

• Male: 400 mg

• Female: 310 mg

• Pregnancy: 350 mg

• Lactation: 310 mg

31-50 years old:

• Male: 420 mg

• Female: 320 mg

• Pregnancy: 360 mg

• Lactation: 320 mg

51 years and older:

• Male: 420 mg

• Female: 320 mg

Magnesium Consumption and Heart Disease- Related Death Risk

In the United States, individuals consume magnesium amounts about 70% lower than the dietary reference intake. (2)

Magnesium has many important functions, such as helping control blood pressure and allowing enzymes in the heart's mitochondria to function. (3) Magnesium can impact heart disease-related death, likely because it can balance calcium levels in the heart. Calcium helps the heart contract, and high calcium levels can lead to conditions like arrhythmia, which can be fatal. Because magnesium competes with calcium, it can help control its levels; therefore, low magnesium levels in the body can be concerning.

A study observing 4,365 Dutch patients found a decreased risk of death due to heart disease in those with a higher magnesium intake and increased heart disease-related death risk in individuals with magnesium levels below the median intake. (4) A randomized control study observed 52 individuals, with 24 participants in the experimental group taking magnesium and 28 in the placebo group. (5) They found a connection between atrial fibrillation and low magnesium levels, allowing them to suggest that magnesium may help prevent cardiac arrhythmias.(5) Another study mentions that low levels of magnesium increase sudden death in heart failure due to unstable repolarization. (6) Repolarization is responsible for helping the heart relax to prepare it to contract again. So, when the heart cannot relax before contracting again, ultimately it leads to arrhythmias.

Many mechanisms of low magnesium levels' role in cardiac death presented include making the heart muscle sensitive to different drugs, low oxygen levels in the blood, chronic levels of electrical instability, and affecting sodium and calcium flow into the heart. (3)

Based on the various studies about magnesium and cardiovascular mortality, magnesium should be considered in the treatment and prevention of heart disease, especially those related to electrical conditions of the heart. However, since most Americans lack dietary magnesium, supplementation is necessary. Magnesium potentially helps reduce the development of cardiac arrhythmias and, ultimately, cardiac death.

References

1. Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. National Institute of Health. Accessed September 7, 2024. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Bagheri, A., Naghshi, S., Sadeghi, O., Larijani, B., Esmaillzadeh, A. Total, Dietary, and Supplemental Magnesium Intakes and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr.2021;12:1196-1210.

3. DiNicolantonio, J.J., Liu, J., O’Keefe, J.H. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018;5(e000775): 1-8.

4. Evers, I., Cruijsen, E., Kornaat, I., Winkels, R.M., Busstra, M.C., and Geleijnse, J.M. (2022). Dietary Magnesium and risk of cardiovascular and all-cause mortality after myocardial infarction: A prospective analysis in the Alpha Omega Cohort. Front. Cardiovasc. Med.2022;9 (936772):1196- 1207.

5. Alonso, A., Chen, L.Y., Rudser, K.D., Norby, F.L., Rooney, M.R., Lutsey, P.L. (2020). Effect of Magnesium Supplementation on Circulating Biomarkers of Cardiovascular Disease. Nutrients. 2020;12(1697):1-9.

6. Liu, M., Dudley Jr., S.C. (2020). Magnesium, Oxidative Stress, Inflammation, and Cardiovascular Disease. Antioxidants. 2020;9(907): 1-15.