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The impact of magnesium on cardiovascular health

Team AckoJan 17, 2024

We live in a modern world where nutrition and dietary balance is becoming increasingly important for our health, along with an understanding of individual micronutrients. One such micronutrient is magnesium, an element that plays a vital role in our health—in particular, it plays a major part in cardiovascular health.

Contents

What is Magnesium?
Functions of magnesium
Benefits of Magnesium for cardiovascular health
Sources of Magnesium
Risk factors for low Magnesium intake
Signs of low Magnesium intake
Healthy Tips to Increase Magnesium Intake
Maintain healthy levels
Frequently Asked Questions (FAQs)

What is Magnesium?

Magnesium is an essential mineral for a wide variety of biological activities and processes. It is a type of chemical element found in all living organisms, from plants to humans. Magnesium is important for the proper functioning of many bodily processes, including those related to our cardiovascular system—our heart and the vessels that circulate blood throughout our body. Magnesium plays a crucial role in the structure and functioning of certain key proteins found in cardiac tissue and cells.

Functions of magnesium

Magnesium plays an important role in the transmission of signals in the nervous system and regulates muscle contractions, helping to keep the heart pumping properly. It is also an important regulator of protein synthesis, helping to produce the hormones, enzymes and other compounds that are necessary for physical and cognitive development.

It helps to regulate bodily functions such as digestion, energy metabolism and the release of various hormones and neurotransmitters. In the cardiovascular system, it is integral to the production of a key mediator of artery relaxation known as nitric oxide.

Benefits of Magnesium for cardiovascular health

One of the key benefits of magnesium for cardiovascular health is to reduce the risk of atherosclerosis. Atherosclerosis is the narrowing of the arteries due to the buildup of fatty materials along the inner walls of the arteries. Magnesium helps your body to properly metabolise fats, carbohydrates and proteins, which helps to reduce inflammation and reduce the risk of cholesterol buildup.

Additionally, it helps to maintain the integrity of cell membranes, and helps to keep artery walls flexible and free of plaque buildup. Not only does magnesium reduce the risk of atherosclerosis, but it also helps to lower blood pressure by easing the tension of the artery walls and regulating hormones that control this internal pressure.

A study by the American Heart Association found that individuals with the highest amount of magnesium intake had the greatest reduction in systolic (top number) and diastolic (bottom number) blood pressure readings.

Sources of Magnesium

Good dietary sources of magnesium include avocados, nuts, dark chocolate, legumes, whole grains, kale, spinach, plums, bananas, lima beans and leafy greens. Additionally, many fortified or enriched foods, including some breakfast cereals and some dairy products, contain added levels of magnesium.

Risk factors for low Magnesium intake

The causes of inadequate magnesium intake can vary from one individual to the next. Poor dietary choices, as well as a lack of essential micronutrient-rich foods in the diet, can contribute to lower levels.

Age is also a factor—older adults are at a higher risk of low magnesium intake due to ageing changes in the body and changes in dietary habits. Similarly, individuals with certain health conditions such as gastrointestinal diseases or alcohol-related problems, are at risk of having lower than optimal levels of magnesium intake.

Signs of low Magnesium intake

The symptoms of low magnesium intake can be mild and consistent, such as fatigue and headaches, or they can be more severe, such as muscle weakness, cramping and tremors. Other signs include anxiety, depression, numbness and tingling in arms and legs and insomnia. High blood pressure and an irregular heartbeat are also some signs to watch out for.

Healthy Tips to Increase Magnesium Intake

Here are some tips to ensure your Magnesium intake is on the right track.

Eating a diet rich in magnesium-rich foods, including plenty of dark, leafy greens and nuts.
Increase intake of whole grains, legumes, beans, dried fruits and avocados.
Include beans, peas and lentils in your diet at least twice a week.
Swap out processed foods and snacks for natural snacks like fruit, nuts and seeds that are rich in magnesium.
Invest in a good multivitamin or mineral supplement containing magnesium.

Maintain healthy levels

Magnesium is an essential mineral that plays an important role in maintaining cardiovascular health. Adequate levels of magnesium help to support the structure and functioning of certain key proteins found in cardiac tissue and cells, help to regulate muscle contractions and signal transmission, and help to reduce the risk of atherosclerosis and high blood pressure.

Eating a balanced diet rich in magnesium-rich foods, such as dark, leafy greens and nuts, and investing in a quality multivitamin, can help to maintain healthy levels of magnesium intake and reduce the risk of cardiovascular disease.

Frequently Asked Questions (FAQs)

Below are the answers to the following questions related to the the impact of magnesium on cardiovascular health

What is the role of magnesium in the body?

Magnesium plays a vital role in many biological processes and helps to regulate muscle contractions, blood pressure, hormone release and energy metabolism. It also helps to maintain the integrity of cell membranes and keep arteries flexible and free of plaque buildup.

What are the signs of low magnesium intake?

Signs of low magnesium intake can include fatigue, headaches, anxiety, depression, numbness and tingling in arms and legs, as well as high blood pressure and an irregular heartbeat.