You credibly know you call for atomic number 20 for your bone . You may also know you needpotassiumfor your muscles . But did you know thatmagnesiumis a mineral your body makes and is vital for your affection health ? Magnesium is crucial for hundreds of biochemical reactions in your soundbox . It helps keep bones strong , nerves and muscles work properly , and bloodline sugar under control . Magnesium is also necessary for maintaining a steady heartbeat and normalblood pressure .
translate on to find out why magnesium is authoritative for heart health and dear sources of this important nutrient .
How Much Magnesium Is Enough?
consort to theNational Institutes of Health , the grownup body moderate 25 gramme of atomic number 12 , with 50 to 60 percent of it in the bones , and the rest in piano tissue and cells . The recommended dietetic allowance ( RDA ) for magnesium — meaning theamount you should take in each Clarence Shepard Day Jr. — diverge depend on your years and sex . “ The current RDA of magnesium is 420 mg ( mg ) for humanity and 320 magnesium for fair sex age 31 and old , ” notesKristen Campbell , PharmD , a clinical pharmacist practitioner and Director of the PGY2 Cardiology Residency Program at Duke University Hospital in Durham , North Carolina .
The body uses magnesium for energy production and to break down glucose . Magnesium is also used to synthesize DNA and RNA . “ You really can not have too much magnesium , ” saysChristopher DeSimone , MD , a cardiac electrophysiologist and associate prof of medicine in the department of cardiovascular medicine at Mayo Clinic . He add that this is because in tidy individuals the trunk is secure at eliminating magnesium as ask .
How Your Body Regulates Magnesium Levels
grant to anoverview published inAdvanced Chronic Kidney Disease , magnesium levels are regulated primarily by the kidney and the gut working together . About half of casual intake of magnesium is immerse by the gut . atomic number 12 levels may , however , go unregulated in people with kidney disease . “ The kidney is a major regulator of Mg levels , so kidney disorderliness can run to both depletion and overload , ” Dr. Campbell notes . Healthy Individuals withlow magnesiumlevels are rare . This is because healthy kidneys will limit the qualifying of magnesium through the urine if the body is in need of this mineral .
Magnesium Helps Your Heart Keep the Beat
Magnesium also plays a role in cubicle which reply to electrical action . “ Magnesium is a central electrolyte in the body and is necessary for right homeostasis . Especially in jail cell that are electrically excitable , like those in the heart , ” Dr. DeSimone explain . Magnesium is central to a respectable philia rhythm because it ’s involved in transporting other electrolytes , such ascalciumand atomic number 19 , into cellphone .
electrolyte are all important for nerve signals and the muscular tissue contractions of a normal blink of an eye . Campbell adds that atomic number 12 also helps with brawn contraction or pumping of the heart and soul . Research issue inNutrientsshowed that atomic number 12 deficiency has clinical lineament including grave muscle cramp and increases of unpredictable heartbeats known asarrhythmias . Campbell says that low magnesium floor are unremarkably found in patients withatrial fibrillation , previous or skipped pulse , and even serious life story - endanger arrhythmias .
DeSimone tally that low magnesium levels can also put patient role at risk of modernise big rhythms in the meat ’s lower chambers , known as the ventricles , which could be life sentence threatening . In areview published in May 2019 inCardiology Research and Practice , researcher receive that a low degree of magnesium in the stock may increase the risk of developingcardiovascular disease . In gain , the review article showed that a humiliated magnesium storey is consociate with atrial fibrillation ( afib ) , the most common bosom rate disorder . Afib takes place when a malfunction in the heart ’s electrical organization make the upper chambers of the nitty-gritty to quiver .
Who Is At Risk for Magnesium Deficiency?
The amount of atomic number 12 in the body depends on several factors , like dieting and a mortal ’s kidney function . As we age , for example , Mg absorption decreases in the body . Oneresearch study published inNutrientssuggests the elemental campaign of lower magnesium levels in Old age include insufficient intake of magnesium , reduced soaking up of magnesium , and increase urinary excretory product of atomic number 12 . Magnesiumdeficienciescan also be due to sure condition , includingalcoholism , combust affecting a turgid region of the trunk , malnutrition , preeclampsia(if a woman is meaning ) , a digestive disorder likeCrohn ’s diseaseorulcerative colitis , excessive urination , including among those withuncontrolled diabetes , pancreatitis , orchronic diarrhea .
Patients who are on diuretic drug are also of concern for both Campbell and DeSimone . This let in patients being handle for high roue pressure level or heart unsuccessful person . The reason being that these patient role are usually on in high spirits dose water pill . “ When they are fluid overloaded and diuresed aggressively these levels can drop into dangerously low levels , ” observe DeSimone . Campbell sum up , “ Patients on diuretics call for to have their atomic number 12 followed close . ”
Prolonged use of certain medications can also have too much magnesium excretion . These includediureticslike Lasix ( Lasix ) , as well asproton pump inhibitorslike Nexium ( esomeprazole ) and Prevacid ( lansoprazole ) used to treatgastroesophageal reflux disease . Because honest-to-god hoi polloi are more likely to take these medications , they ’re at greater peril for a atomic number 12 want .
How to Get More Magnesium
Low levels of magnesium , when left untreated can moderate to complication like cardiac arrest . You should know the symptom of magnesium , which admit :
expert advise mass to get nutrient primarily from food . Campbell suggests getting magnesium from green leafy veggie , whole caryopsis cereal ( bran ) , quinoa , nuts ( almonds , cashews ) , and bean . Although magnesium is added to some foods , like breakfast cereal , there are severalexcellent natural germ of this mineral :
If supplementing with magnesium make sense for you , the next gradation is picking the right kind . mark out our roundup of thebest Mg supplementsfor specific health concerns , as recommended by expert .
When to Reach for Magnesium Supplements
Even though magnesium can be find in food sources , some people still postulate atomic number 12 from other sources . You may have listen some troupe suggesting dietarysupplementsfor your nutritional motive .
Campbell notes , “ Supplements can be recommend in people who have low magnesium levels despite dietetical changes . ” She tote up that there are different forms of magnesium useable , and each differs in absorption and tolerance by the gastrointestinal tract . “ The best forms are magnesium citrate , gluconate , or glycinate , ” Campbell says .
You should confer with with your supplier when using supplements to ensure they do not interfere with any other medications you are on and that they ’re not contributing to another aesculapian term . Too much magnesium from food is n’t a risk because the kidney excrete what the body does n’t need . But extremely gamey dot ofmagnesium from supplementscan cause diarrhea , sickness , and stomach cramping . extreme point doses of atomic number 12 , over 5,000 mg daily , can cause atomic number 12 perniciousness and be fatal . If you ’re concerned about your magnesium level , talk to your doctor to regain out how you may get the most of this valuable food .
extra coverage by Alexandria Jones - Patten .
Mary Elizabeth Dallas is a journalist with more than 15 years of experience who specializes in wellness news and feature stories . She covers public wellness issues , let in microbial stewardship , immunizations , obesity , allergies and asthma , diabetes , nitty-gritty disease , pediatric health and behavior , and autism spectrum disorder . Her work has appear on numerous websites , including HealthDay , KidsHealth , Healthgrades , and Baby Gooroo .
Before quest for a free lance career , Dallas was a news author and manufacturer working in the newsrooms of CNN and Bloomberg News where she write and give rise alive newsworthiness that focused on the land of the orbicular saving . Dallas carry on all-encompassing research for ABC’s20/20 . She wrote and supervised the output of documentaries for The History Channel , admit a 24 - part series that chronicle the last 24 calendar week of WWII .
After acquire up on Philadelphia ’s Main Line , Dallas currently lives in Westchester County , NY , with her sept . Dallas is an avid lawn tennis player . When she is not search and writing , you’re able to often bump her on the judicature .
Nutrients & Supplements
Are There Benefits to Magnesium Oil Spray?
Vitamins & Supplements
We Asked 5 Dietitians About Their Favorite Magnesium Supplements, and These Are Their Recommendations
Nutritional supplementation
Does Magnesium Help You Sleep?
Magnesium Deficiency Signs and Symptoms
Should You Take Magnesium and Vitamin D Together?
7 Common Nutrient Deficiencies: Know the Signs
Does Magnesium Help to Reduce Anxiety?
11 Types of Magnesium and Their Benefits
How Much Magnesium Should You Take Per Day?
7 Essential Supplements for Women
