What is magnesium?
Magnesium is a mineral that’s essential for hundreds of different body functions, including blood sugar control, energy production, bone health, and muscle and nerve function. It’s part of the body’s electrical system that controls the timing of our heart’s rhythm.
Low levels of magnesium are associated with several heart problems, including coronary artery disease (atherosclerosis, or a buildup of plaque in the arteries), stroke, high blood pressure, high triglycerides, and low HDL (“good cholesterol”) – along with being a risk factor for osteoporosis.
Several studies have shown that getting more magnesium through food is linked to a lower risk of heart disease and stroke. Magnesium supplements have been shown to modestly lower blood pressure, and improve blood sugar in people with diabetes and pre-diabetes.
How much magnesium do I need?
Men over the age of 30 need about 420 mg per day, while women over 30 years old need 320 mg per day.
Over 34% of Canadians don’t get enough magnesium. Not everyone gets symptoms of low magnesium; however, some people may notice nausea, constipation, headache, nighttime leg cramps, or difficulty sleeping.
It’s always best to get magnesium from food, if possible. Your best sources are:
- Nuts and seeds, especially pumpkin seeds and almonds;
- Leafy greens like cooked spinach and Swiss chard;
- Legumes – think peas, black beans, and edamame;
- Whole grains like brown rice and oats;
- Bananas, avocado, and even dark chocolate!
Can I take a supplement?
If you can’t get enough magnesium from your diet, a supplement might make sense.
There are many different types of magnesium supplements on the market. If you’re looking specifically for heart health benefits, choose magnesium taurate, which is known to help improve blood pressure. Magnesium glycinate is gentle on the tummy, so would be a good choice if you are worried about potential gut symptoms. And magnesium citrate is a good all-purpose magnesium supplement that’s easily absorbed.
Avoid taking more than 350mg per day in supplement form (not including food sources). Getting too much can cause symptoms like nausea, abdominal cramps and diarrhea, and it can interact with some medications like antibiotics, drugs for osteoporosis, and some heart medications. It’s always best to check with your doctor or pharmacist before starting a new supplement.
An important step towards better health for many people is reaching a healthier weight, which can reduce the risk of cardiovascular disease. To find a physician near you who specializes in weight management, click here.
___
All the information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. My Heart – What To Know is not a healthcare provider or clinic. ALWAYS consult with a qualified healthcare provider regarding any questions you may have about a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this website or its use.
This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.