Free UK Shipping Over £75
Magnesium: The Unsung Hero Of Heart Health

Magnesium: The Unsung Hero Of Heart Health

by Naomi Murray in Journal

When it comes to keeping our hearts in the best shape, we often forget the important role magnesium plays. Could this mineral be a missing link to improved cardiovascular health? 

Let’s take a closer look.

Is Magnesium the Missing Link to a Healthy Heart?

The risk of heart disease increases with age. A major factor in this increase is magnesium deficiency. Magnesium is involved in over 300 biochemical reactions in the body and is required for proper muscle contraction, nerve function, blood sugar regulation, and blood pressure control.

But despite how important this mineral is, nearly 75% of American adults don’t get the recommended intake. Several factors can contribute to magnesium deficiency, including certain medications, chronic stress, gastrointestinal diseases, and a poor diet.

A few signs that might indicate you’re not getting enough magnesium include:

  • Fatigue
  • Muscle cramps or spasms
  • Asthma
  • Anxiety
  • High blood pressure
  • Osteoporosis
  • Migraines

Magnesium and Heart Health

Heart health is directly linked to your magnesium levels in the body, as this mineral helps to keep the heart muscle relaxed and functioning properly. Let’s explore this connection. 

Helps regulate heart rhythm

The highest levels of magnesium reside in the heart. Electrolytes, including sodium, calcium, and potassium, are transported into the cells by magnesium, a process crucial to a healthy heart. A magnesium deficiency can change the way electricity flows through the heart, and as a result, alter the heart's rhythm. 

Aside from preventing erratic electrical conductivity in the heart, magnesium also coordinates the activity of the heart muscles and nerves that regulate the heartbeat. A 2013 study showed that low magnesium levels can lead to atrial fibrillation, the most common heart rhythm disorder, which occurs when the electrical system of the heart causes the upper chambers to quiver. Considering that the CDC estimates between 2.7 and 6.1 million people struggle with AFib, it might be wise to start giving magnesium deficiency a closer look.

Supports a normal blood pressure

Magnesium increases the production of nitric oxide, a signaling molecule that helps relax blood vessels. This means magnesium may play a role in maintaining a normal blood pressure range. The right balance of minerals - sodium, potassium, calcium, and magnesium play a central role in the normal regulation of blood pressure. Research suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension).

Helps regulate muscle contractions

Magnesium acts as a gatekeeper, controlling the influx of calcium necessary for muscle contractions. If magnesium levels are too low, the cells can become overloaded with calcium; leading to hyperexcitability and calcification. Instead of relaxing when needed - your muscles contract too much, causing frequent cramps or spasms. The popularity of calcium supplementation often leads to a neglect of magnesium, yet both minerals are essential for our bodies to function the best.

Promotes blood sugar balance

Insulin is a hormone that helps move sugar from your bloodstream and into your cells to be used for energy. If you have insulin resistance, your body doesn’t respond well to insulin and can’t use glucose (sugar) from your blood for energy. Lack of magnesium is one of the major reasons why cells stop responding to insulin. When magnesium levels are low, glucose can’t enter cells and high levels of sugar build up in the blood as a result. Having insulin resistance increases your risk of type 2 diabetes, high blood pressure, high cholesterol, and other health problems.

Are Magnesium Supplements Good For Your Heart?

A 2000 study from Circulation suggests that magnesium is essential for heart health. Half of the patients participating in the study took 365 mg of magnesium twice daily for six months, while the other half took a placebo. Patients who took magnesium reported less stress on the treadmill and better vessel function. Almost 75% of the participants began with a magnesium deficiency, but most rose to normal levels by the end.

Research continues to reflect the benefits of magnesium for the heart. It’s been shown that magnesium supplements may potentially improve:

  • Hypertension
  • Cardiomyopathy
  • Congestive heart failure
  • Cardiac arrhythmia
  • Supraventricular tachycardia
  • Ventricular arrhythmia
  • Atherosclerosis
  • Coronary vasospasm
  • Oxidative stress and myocardial injury
  • Thrombosis
  • Mitral valve prolapse

With all of this in mind, it’s clear to see the vital role that magnesium plays in your heart health. If you feel you may be magnesium deficient, you can work toward optimizing your magnesium levels through proper diet and dietary supplements.

Should I Take a Magnesium Supplement?

During your weekly grocery trip to the produce section, you may not realize that the quality of nutrients in our food has declined over the past 70 years. Research shows that many fruits, vegetables, and grains grown today contain less protein, magnesium, calcium, phosphorus, iron, riboflavin, and vitamin C than those grown decades ago. And as our soils become increasingly depleted of minerals, it’s becoming more and more difficult to get the minerals we need from our food. This is particularly true for magnesium.

There are many dietary sources of magnesium, including whole grains, dark leafy greens, fish, nuts, legumes, and avocados. However, supplementation may be necessary to help fill in the gaps. Magnesium supplements come in a wide range - magnesium oxide, citrate, and glycinate to name a few - but liquid magnesium chloride is one of the most effective. This form can penetrate the cells quickly to ensure optimal benefit. You can also easily adjust the dosage according to your needs. 

Keep in mind that low-quality magnesium supplements can lead to unpleasant gastrointestinal side effects. As a result, you may experience cramping or diarrhea. When this occurs, it means most of the magnesium you've taken was wasted instead of being absorbed by your body.  A high-quality liquid supplement can provide a better absorption rate and minimize stomach discomfort.

Side Effects And Risks

For most, adding a magnesium supplement to optimize heart health is considered safe. However, some people may need to consult a healthcare professional before starting a new supplement. If you have chronic kidney disease, or if you take antibiotics, proton pump inhibitors, diuretics, or bisphosphonates, you should seek out more guidance.

Key Takeaway

Magnesium is arguably one of the most important minerals for cardiovascular health. While there are many other factors at play, it’s clear that magnesium deficiency can contribute to an increased risk of heart-related conditions. For this reason, ensuring adequate dietary intake of magnesium or taking a quality liquid mineral supplement may be a wise choice if you want to take steps to protect your heart health long-term.


Not sure where to start? Give our amazing customer service team a call for more.

Tags: Health Advice RnA ReSet
Previous Post Next Post

Related Posts

Hormonal Migraines - Causes, Prevention and Relief

Hormonal Migraines - Causes, Prevention and Relief

Hormonal migraines are a type of headache linked to fluctuations in hormone levels. They commonly affect women due to the natural hormonal changes that occur throughout the menstrual cycle, pregnancy, and menopause. These headaches can vary in intensity, duration, and type, ranging from mild to severe, and are often classified as menstrual migraines or premenstrual syndrome (PMS) headaches.  The headache may be preceded by an aura, with nausea or vomiting and a sensitivity to light. Interestingly there are hormone receptors in the eyes. They can also be accompanied by fatigue, poor appetite or cravings for salt and sugar and a general feeling of inflammation. Causes of Hormonal Migraines The tendency for these type of headaches to occur around the time of menstruation suggests that they are precipitated by a drop in either progesterone or oestrogen or by an imbalance of progesterone to oestrogen ratio, but in the direction of oestrogen excess. Stress will make matters worse as stress can cause low blood sugar resulting in headaches, irritability and exhaustion.  The perimenopause, menopause, the contraceptive pill and HRT can all cause hormone levels to fluctuate. Other causes of migraines/headaches - Skipping meals Poor sleep Over-exercise Artificial sweeteners Stress Alcohol Digestive turmoil Food sensitivities MSG Low salt Low blood sugar Not eating enough Low thyroid Prevention and Relief of Hormonal Migraines 1. Consider the hormone balancing herb Chaste tree (Vitex Agnus-castus). Studies show that women given Chaste tree for three months reduced the headaches they experienced during their menstrual cycle by 66%. Chaste tree can help balance hormones naturally, reducing typical premenstrual symptoms when taken regularly. 2. Avoid hormone disrupting chemicals. As headaches can be caused by unopposed oestrogen (oestrogen dominance) it is important to reduce xenoestrogens (oestrogen mimicking chemicals)  -  Try to purchase hormone free foods Consider swapping out chemical laden toiletries and make-up for more natural products Avoid touching till receipts, or wash hands straight afterwards - BPA's are chemicals present in high concentrations in receipt paper and linked linked to reproductive harm. They are known as Endocrine Disrupting Chemicals (EDC) because they can act as a xenoestrogens.  Reduce the use of plastics in bottles, food stuffs etc.   3. Hydrate with salted water. Adding a pinch of sea salt to a glass of water has been shown to alleviate migraines. It may be useful to add electrolytes to your water. Neuroscientist Dr Stanton recommends that every migraine sufferer should start the day with one-eighth of a teaspoon of salt.   4. Consider taking natural progesterone like the one from Forefront Health. Studies show that Progesterone appears to play a protective role against migraines.   5. Support liver function. The liver plays a significant role in hormone balance and thyroid conversion. To support healthy liver function and detoxification the liver requires adequate protein and glucose (fruit, root vegetables, honey etc. The liver also needs adequate selenium, copper, zinc and vitamins A, E, and B.  Consider liver supportive herbs like Milk thistle, Dandelion, Andrographis and Digestive bitters.   6. B vitamins help migraines. A 16-week study on women with episodic migraines revealed that supplementing with a B complex reduced headache attacks significantly. Several studies show that B vitamins can help prevent migraines.  Other studies show that taking Vitamin B2 at a dose of 400mg a day reduces migraines when taken consistently for 1- 3 months   7. Support thyroid health. Migraines can be a symptom of low thyroid which often occurs around the perimenopause. It is important to speak to a health expert regarding thyroid health and blood results, even when the report shows results are within range.  The Forefront Health range helps to support healthy thyroid function.   8. Magnesium for migraines. The American Migraine Association report that hormone related migraines can be prevented with magnesium. Magnesium can also help with tension headaches and cluster headaches. Since people with migraines often have low magnesium levels, the American Headache Society recommends a daily dose of 400 to 500 milligrams per day.          

Learn more
Natural Ways to Increase White Blood Cell Count and Support Immunity

Natural Ways to Increase White Blood Cell Count and Support Immunity

Proven ways to support your immune system - Echinacea - Several studies have demonstrated how Echinacea supports immunity. Echinacea has been shown to enhance natural killer cell activity and neutrophils rapidly increase within the first 24 hours of taking it.  Astragalus – Studies show Astragalus increases B-lymphocyte and T-lymphocyte levels, interleukin and antibody production. It also promotes phagocytosis, the process by which certain living cells called phagocytes engulf other cells, particles and even pathogens.  Cat’s Claw – A recent study showed that Cat’s Claw significantly elevated white blood cell count in adult men who supplemented with this herb for 6 months.  Turmeric – Studies support its efficacy as an immune supportive plant.  Vitamin B Complex – Especially B6 and B12 can increase the production of white blood cells in the body. Vitamin B9 (Folate) boosts the production of neutrophils and helps fight infections. Vitamin C and Vitamin A are also very important for increasing white blood cell count. Vitamin C supports immunity. Vitamin A boosts the production of lymphocytes. Zinc – Our body's use zinc to build immune system cells called T lymphocytes. Sunlight – A study, published in the journal, Scientific Reports, shows that sunlight may have an energising effect on T cells, a type of white blood cell that activates cells in the body to fight infection.  Selenium – Has been found to have a positive effect on the production of white blood cells.  Green tea – Increases the leukocyte activity and the total plasma antioxidant status and may have role to play in the prevention of inflammatory disease.  It’s important to note that a low white blood cell count can have serious health implications, and its underlying cause should be promptly identified and addressed by a healthcare professional.

Learn more
Five Signs Your Feet Could be Warning You of a Thyroid Problem

Five Signs Your Feet Could be Warning You of a Thyroid Problem

Feet and the thyroid connection - 1. Dry, flaky and cracked - in a 2012 study of 460 patients diagnosed with hypothyroidism, 300 presented with dry, coarse skin. In another study in the same year 100% of patients with hypothyroidism had rough, dry skin. 2. Cold feet - Thyroid pioneer Dr Broda Barnes (1906-1988) wrote, “When thyroid function is low, circulation is reduced. In advanced cases of hypothyroidism, the skin, in fact, may receive as little as one 1/4 to 1/5th the normal blood supply.” Extremities are notably vulnerable to poor circulation, especially in the colder months. You may also have cold hands, tip of the nose and bottom. 3. Yellowing soles of the feet - in hypothyroidism this is due to a build up of beta-carotene which is stored in the external layer of skin - palms of the hands and soles of the feet. Thyroid hormone is needed for the conversion of beta-carotene to vitamin A. This is what gives carrots their bright orange colour. 4. Cramp and foot pain - is a common complaint in people with thyroid disease. As is plantar fasciitis, especially shooting foot pain first thing. Carpal tunnel syndrome is also associated with hypothyroidism, as are burning feet. 5. Numbness and pins and needles - the insulating layer around nerves, the axonal myelin sheath, degenerates without sufficient thyroid hormone causing these unpleasant sensations. These are just some of the signs our feet tell us about the health of our thyroid, even a long time before a diagnosis.

Learn more