Heart disease is the leading cause of death in the United States, killing around 695,000 Americans every single year, according to the Centers for Disease Control and Prevention.
Cardiovascular disease has several potential causal factors, including cholesterol levels, blood pressure, sedentary lifestyle, diabetes, obesity, genetics and poor diet. Now, another potential cause has been uncovered—and thankfully it’s one that’s pretty easy to control once you know what it is and how it impacts you.
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Study Reveals Deficiency of This Nutrient May Increase Heart Disease Risk
New research suggests that not getting enough magnesium over a long period of time can be a contributor to not just heart disease, but also heart failure.
A study in Nutrients notes that chronic magnesium deficiency has also been linked to hypertension, stroke, atrial fibrillation (a-fib) and coronary arterial calcification (a buildup of calcium in the arteries).
Magnesium deficiency was also correlated with inflammation, dyslipidemia (high levels of fats in the blood stream), endothelial (inner lining of blood vessel) dysfunction and poor lipid metabolism, which is how the body breaks down fats. Some studies in rats showed magnesium deficiencies also caused electrolyte imbalances, which can impact heart function as well.
“Epidemiological studies, randomized controlled trials, meta-analyses, and controlled metabolic unit depletion–repletion experiments, with support from animal and in vitro findings, provide overwhelming evidence that mild to moderate magnesium deficiency and chronic latent magnesium deficiency are major contributors to the occurrence or the severity of cardiovascular disease,” study author Dr. Forrest H. Nielsen, Ph.D., wrote. “Because a large number of individuals do not routinely consume foods that provide the requirement to prevent this deficiency, magnesium is a nutrient of public health concern.”
Related: What Happens When You Get Enough Magnesium Every Day
How Can I Be Sure I’m Getting Enough Magnesium?
The recommended daily value of magnesium depends on your age and your sex assigned at birth. According to the National Institute of Health, recommendations are 400 mg. for men ages 19 to 30 and 420 mg. for men ages 31 and older.
For women, you’ll want 310 mg. if you’re between 19 and 30 years old, then upping to 320 mg. if you’re 31 or older. If you’re pregnant or lactating, those numbers increase as well, so talk to your doctor if you have any questions or concerns.
Related: Magnesium Citrate vs Magnesium Glycinate: Which Is Better?
What Are Good Sources of Magnesium?
The good news is, if you need more magnesium in your diet, it’s present in a lot of foods that are great for you (and tasty). As always, talk to your doctor before making any major changes to your diet. That said, some magnesium-rich food options include:
- Almonds
- Avocado
- Bananas
- Beans
- Brazil nuts
- Brown rice
- Cashews
- Chia seeds
- Dark chocolate
- Edamame
- Oatmeal
- Peanuts
- Pumpkin seeds
- Quinoa
- Salmon
- Soy milk
- Spinach
- Sunflower seeds
- Swiss chard
- Tofu
- Yogurt
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Related: Magnesium Is One of the Most Underrated Treatment Options for Anxiety—Here’s What to Know About It
Sources
- “The Role of Dietary Magnesium in Cardiovascular Disease.” Nutrients.
