Magnesium: The Mineral That Loves Your Heart

Valentine’s Day can be this nutritionist’s nightmare. It’s not that I disapprove of roses, hugs or even pop-up Hallmark cards. In fact, I’m happy with all the inedible sides of the holiday. The edible, indulgent part, however, makes me a little nervous. According to the U.S. Census Bureau, a larger percentage of the 24 pounds of candy consumed per person each year is eaten around Valentine’s Day. And in my practice, shortly after Valentine’s Day, I will see more clients who are fatigued, depressed, cranky, and ‘‘hooked” on chocolate.

Eating dark chocolate has benefits. The flavonoids act as antioxidants and endorphins are released, as is tryptophan, the precursor to the feel-good hormone serotonin. But for those who love chocolate and can’t stop, I have a secret weapon, called magnesium.

Since chocolate contains magnesium, taking the mineral will help chocoholics stem their cravings. While clients are amazed by this fact, they are even more stunned when it is effective. This magic works, in part, because many of us are deficient in magnesium. In some cases, we actually crave magnesium, not chocolate. The National Academy of Sciences recommends that women over the age of 30 take 320 milligrams of magnesium daily, and men: 420 milligrams. The older we get, the less we consume, the older we get, the more we need it.

If stemming chocolate cravings with magnesium was the only function this mineral performed, that would be impressive enough. But magnesium plays a part in over 300 enzyme reactions in the body including fat, protein, and glucose metabolisms, muscle and membrane transport metabolisms and energy production. While about 50 percent of total body magnesium is found in the bone, the rest resides in the cells of some of our most important tissues and organs. The tissues with the highest magnesium concentration are those that are also the most metabolically active: the brain, liver, kidney and heart.

So I thought it might be a nice idea, during this Valentine’s Day, to stop, give pause and potentially honor — if only for a moment — the mineral that loves us back, loves the heart and helps to protect the heart from the stresses of 21st century life.

For over 50 years, magnesium has been studied and validated as beneficial in the prevention of the following heart conditions:

*Heart attack: Magnesium improves the energy production within the heart and dilates the arteries, which helps blood deliver oxygen to the heart more effectively. Studies have shown that people dying of a heart attack have lower magnesium levels than people of the same age dying from other causes.

*High blood pressure: Studies indicate that a high magnesium intake is associated with lower blood pressure. When magnesium levels are optimal, blood pressure is lower. This is because magnesium helps to decrease the elevated level of sodium in a cell so that a balance can be maintained between sodium and its counterpart, potassium. Since we consume four times more sodium than our hunter-gatherer ancestors, achieving that balance becomes critical to heart health.

*Diabetes: The 1996 Iowa Women’s Health Study confirmed the critical role that magnesium plays in the secretion and action of insulin, thereby controlling blood sugar and type 2 diabetes. The study looked at the relationship between diabetes and magnesium by following 40,000 women over six years. The women who were overweight and had low magnesium levels had a significantly greater risk of developing type 2 diabetes.

What I haven’t mentioned is the beneficial effects on other heart conditions such as angina, arrhythmias, cardiomyopathy, mitral valve prolapse, intermittent claudication and low HDL (the ‘‘good” cholesterol). And that’s just heart function. Add to this lengthy list relief from muscle cramps, kidney stones, fibromyalgia and fatigue, and this mineral is an obvious powerhouse.

Magnesium may be just as important as calcium for prevention of low bone density and osteoporosis. Because calcium and magnesium work synergistically, both are needed for bone health, along with the other cofactors of bone production, such as Vitamin D and K, boron and zinc. Several studies have shown that optimal magnesium levels improve bone density by helping to adequately absorb calcium into body tissues.

Individuals need only eat a daily dose of nuts, seeds, leafy greens and shellfish to get their magnesium requirements. Alcohol, exercise and stress can deplete the body of necessary magnesium. There are different types of magnesium supplements on the market, some more effective than others, so talking to a professional is beneficial. And unlike prescription drugs, vitamin and mineral supplements take upwards of eight weeks for results.

For a very different Valentine’s Day gift this year, tying a red ribbon around a bottle of magnesium and giving it to a loved one isn’t such a bad idea — especially when combined with flowers and jewelry.