Magnesium & Cardiovascular Disease
Cardiovascular disease remains a leading cause of death worldwide, accounting for millions of deaths annually. Heart disease is especially prevalent in the US, where one person dies from the condition every 33 seconds. While many factors contribute to the development of cardiovascular disease, including genetics, lifestyle, and environmental influences, one critical yet often overlooked nutrient is magnesium.
magnesium & heart heath
Sometimes referred to as the “forgotten electrolyte”, magnesium is a mineral that plays a critical role in maintaining cardiovascular health. Despite its importance in human physiology, magnesium deficiency is widespread, driven by dietary habits and environmental factors. It’s also very difficult to diagnose, since levels of magnesium in blood serum tend to stay within a normal range even when levels in tissues are low. In this article, we’ll explore the relationship between magnesium and cardiovascular disease, delving into the evidence, mechanisms, and practical recommendations for supplementation.
what is magnesium?
Magnesium is an essential mineral and electrolyte involved in over 800 enzymatic reactions in the human body. It plays a crucial role in energy production, DNA and RNA synthesis, protein synthesis, and the regulation of muscle and nerve function. Approximately 60% of the body’s magnesium is stored in bones, while the rest is distributed across muscles, soft tissues, and blood.
Magnesium deficiency and inadequate intake have become increasingly prevalent, particularly in developed countries, due to both dietary habits and agricultural practices. The modern Western diet, often high in processed foods and low in magnesium-rich items like leafy greens, nuts, seeds, and whole grains, frequently fails to meet recommended magnesium levels. This dietary pattern contributes to suboptimal magnesium status in the population.
Compounding this issue is the progressive depletion of magnesium in agricultural soils, a consequence of modern farming techniques such as monocropping and the extensive use of synthetic fertilizers that do not replenish essential minerals. This soil degradation leads to reduced magnesium content in crops, further diminishing dietary magnesium intake. For example, the magnesium content of vegetables has decreased by 80-90% over the last century.
In epidemiological research, magnesium intakes below 200–250 mg/day are frequently associated with increased risks of cardiovascular disease. These levels are significantly below the Recommended Dietary Allowance (RDA) of 400–420 mg/day for men and 310–320 mg/day for women, highlighting the importance of adequate magnesium intake for cardiovascular health. Moreover, it has been suggested that the RDA’S for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day.
What is Cardiovascular Disease?
Cardiovascular disease refers to a group of disorders affecting the heart and blood vessels.
These conditions include:
- Coronary artery disease: Narrowing or blockage of coronary arteries, often leading to angina or heart attacks.
- Stroke: A disruption of blood flow to the brain, caused by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke).
- Hypertension: Chronic high blood pressure, a major risk factor for cardiovascular disease.
- Heart failure: The inability of the heart to pump blood effectively.
- Arrhythmias: Irregular heart rhythms that can lead to complications like stroke or cardiac arrest.
- Peripheral artery disease: Narrowing of blood vessels in the limbs, leading to pain and poor circulation.
What is the Evidence?
Magnesium’s Importance for Cardiovascular Disease: Numerous clinical trials and epidemiological studies have investigated the link between magnesium and cardiovascular health. Here is a list of positive cardiovascular related outcomes that have been observed in scientific research:
Positive cardiovascular related outcomes:
- Blood Pressure Regulation: In clinical research, supplementation of 300–400 mg/day of magnesium significantly lowered systolic (2–4 mmHg) and diastolic (1–3 mmHg) blood pressure, particularly in individuals with hypertension.
- Improved Endothelial Function: In a study of patients with coronary artery disease, magnesium supplementation of 365mg/day for 6 months improved endothelial function and reduced cardiovascular risk.
- Improved Lipid Profiles: Research suggests that magnesium supplementation may reduce LDL cholesterol and triglycerides while increasing HDL cholesterol, which may lower atherosclerosis risk.
- Reduced Risk of Type 2 Diabetes: Epidemiological studies show that higher magnesium intake is associated with a lower risk of developing Type 2 diabetes. And in patients with established Type 2 diabetes, supplementation with 250mg magnesium/day for three months reduced insulin resistance and improved glycemic control.
- Reduced Cardiovascular Mortality: Research has shown that people who consume higher amounts of dietary magnesium have a 34% lower risk of cardiovascular mortality than low magnesium consumers.
- Reduced Risk of Stroke: In an analysis of studies looking at the relationship between magnesium intake and stroke, higher daily magnesium intake was linked to a reduced risk of stroke, especially in women.
Mechanisms Underlying the Cardiovascular Benefits of Magnesium
Since magnesium is involved in so many of the body’s physiological processes, it’s not surprising that it plays a role in several outcomes related to cardiovascular health. Here’s an overview of some of its most impactful mechanisms:
Most impactful mechanisms:
- Vascular Smooth Muscle Relaxation: Magnesium may promote relaxation of the muscles that line blood vessels. It also may enhance the production of nitric oxide, which helps blood vessels to dilate and reduces blood pressure.
- Ion Channel Stabilization: Magnesium may stabilize cardiac ion channels, which might reduce the risk of arrhythmias like atrial fibrillation and ventricular tachycardia.
- Prevention of Vascular Calcification: Magnesium may inhibit mineral deposits in arterial walls, reducing the vascular calcification which occurs in atherosclerosis.
- Reduction of Oxidative Stress: Magnesium may reduce oxidative stress by lowering the production of reactive oxygen species and supporting mitochondrial function, which might improve blood vessel health.
- Anti-Inflammatory Effects: Magnesium may reduce levels of molecules that promote inflammation, which might lower the risks of cardiovascular disease, insulin resistance, and diabetes.
- Glycemic Control and Insulin Sensitivity: Magnesium may enhance insulin signaling and glucose metabolism, which might reduce the risk of insulin resistance and diabetes, which are cardiovascular disease risk factors.
Evidence-Based Recommendations for Magnesium Supplementation
Based on current scientific evidence, it can be concluded that magnesium supplementation may be a valuable strategy for supporting cardiovascular health. The level of supplementation used in clinical trials of magnesium for cardiovascular health is typically in the range of 200 to 400mg. Since epidemiological studies have shown an increased risk of cardiovascular disease at levels of intake below 200 to 250mg per day, this level of supplementation would bring most people into the recommended daily intake range, leaving room for some extra based on higher body weight.
When supplementing with magnesium to support cardiovascular health, it’s important to consider the form of magnesium being used. Elemental magnesium (Mg²⁺) is highly reactive and does not exist in a free, stable form. Instead, it naturally binds to other molecules, forming compounds that allow it to be absorbed and utilized by the body. Each magnesium complex will have unique properties, including differences in bioavailability and side effects (like gastrointestinal upset).
Magnesium orotate, a compound consisting of magnesium and orotic acid (orotate), has gained attention for its potential cardiovascular benefits. The orotate component is thought to facilitate magnesium transport into cells, improving bioavailability and delivering additional benefits related to its metabolic and energy-enhancing properties. Research has shown that magnesium orotate may reduce hypertension and heart disease, lower the risk of heart attack, and help manage diabetes. It has also been shown to support gut and mental health, speed exercise recovery, and help with brain function in an animal model of Alzheimer’s Disease.
Other forms of magnesium, including magnesium glycinate and magnesium malate, are also preferred due to their better absorption and fewer gastrointestinal side effects compared to forms such as magnesium oxide, magnesium citrate, and magnesium hydroxide.
fringe magnesium mix
Fringe Magnesium Mix contains three forms of magnesium, including magnesium glycinate, magnesium malate, and the heart-friendly magnesium orotate. All three forms been shown to be better absorbed into the body, and they’re easily digested, so you don’t have to worry about the gastrointestinal issues associated with some forms of magnesium. The other ingredients in Fringe magnesium powder are all natural and include non-GMO chicory root inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and 90mg of vitamin C for an antioxidant boost. Fringe Magnesium Mix is part of our “Essentials” line – meaning that it we recommend it for use by most people, on most days.
Dosage Recommendations for All Ages
For adults, we recommend starting with 1 scoop of Fringe magnesium per day, and increase (up to 2 scoops) as needed. It mixes well with water but can be dissolved in any liquid (we love it in smoothies!). Kids can also take Fringe magnesium. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. Do not give magnesium to children under 1 year of age. Magnesium is safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen.
about the author
Dr. Genevieve Newton, DC, PhD spent close to 20 years as a researcher and educator in the field of nutritional sciences before joining Fringe as its Scientific Director. Gen’s job is to “bring the science” that supports Fringe’s products and education. She is passionate about all things Fringe, and is a deep believer in healing body, mind and spirit using the gifts of the natural world.
The contents in this blog; such as text, content, graphics are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider.
