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Magnesium — One of the Most Important Nutrients for Heart Health

Magnesium deficiency is extremely common, and recent research shows even subclinical deficiency can jeopardize your heart health. Magnesium is also important for brain health, detoxification, cellular health and function, and the optimization of your mitochondria. In short, magnesium has enormous potential to influence your health and general well-being, especially the prevention of heart disease and cancer, but also for general energy and athletic performance.

Even Subclinical Magnesium Deficiency Can Wreak Havoc on Your Heart Health

Since it's required for the healthy function of most cells in your body, a lack of magnesium can lead to significant health problems. Magnesium is particularly important for your heart health, helping you maintain normal blood pressure and protect against stroke. According to a 2013 scientific review,16 which included studies dating as far back as 1937, low magnesium may in fact be the greatest predictor of heart disease — not cholesterol or saturated fat intake. At the time, lead author Andrea Rosanoff, Ph.D., told journalists:17

"These numerous studies have found low magnesium to be associated with all known cardiovascular risk factors, such as cholesterol and high blood pressure, arterial plaque buildup (atherogenesis), hardening of the arteries and the calcification of soft tissues. This means we have been chasing our tails all of these years going after cholesterol and the high saturated-fat diet, when the true culprit was and still is low magnesium."

As explained by British cardiologist Dr. Sanjay Gupta,18 magnesium supports heart health via a number of different mechanisms. For starters, it combats inflammation, thereby helping prevent hardening of your arteries and high blood pressure. It also improves blood flow by relaxing your arteries, and helps prevent your blood from thickening, allowing it to flow more smoothly. All of these basic effects are important for optimal heart function.

A recent paper in the Open Heart journal warns that even subclinical deficiency can lead to cardiovascular problems. According to the authors:19

"… 'Various studies have shown that at least 300 mg of magnesium must be supplemented to establish a significantly increased serum magnesium concentrations …' In other words, most people need an additional 300 mg of magnesium per day in order to lower their risk of developing numerous chronic diseases.

So while the recommended … recommended dietary allowance [RDA] for magnesium (between 300 and 420 mg /day for most people) may prevent frank magnesium deficiency, it is unlikely to provide optimal health and longevity, which should be the ultimate goal."

Higher Magnesium Level = Lower Disease and Mortality Risk

A 2016 meta-analysis20 of 40 studies involving more than 1 million participants in nine countries also found that, compared to those with the lowest intakes, those with the highest magnesium intakes had:

  • A 10 percent lower risk of coronary heart disease
  • 12 percent lower risk of stroke
  • 26 percent lower risk of Type 2 diabetes

Increasing magnesium intake by 100 mg per day lowered participants' risk for:

  • Heart failure by 22 percent
  • Stroke by 7 percent
  • Diabetes by 19 percent
  • All-cause mortality by 10 percent

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