This current review analyzes the central importance of magnesium for cardiovascular health. New findings show that even mild to moderate magnesium deficiencies, which often remain asymptomatic, can increasethe risk of high blood pressure, arteriosclerosis, cardiac arrhythmias, heart attacks, strokes and heart failure.
Magnesium deficiency works via several mechanisms:
- Increases inflammation and oxidative stress,
- Interferes with fat metabolism,
- Impairs the function of the blood vessels (endothelium),
- Changes the electrolyte balance (especially calcium, potassium).
The evaluation of numerous studies shows:
- A diet rich in magnesium or supplementation lowers blood pressure,
- reduces CRP values (inflammation marker),
- Improves endothelial function
- and reduces the risk of cardiovascular mortality.
Despite the importance of magnesium, the intake of around half of the population is below the recommended intake, especially in overweight people, older people and those with a low-fiber diet.
Conclusion: Magnesium is an essential, often underestimated nutrient for the prevention of cardiovascular disease. An adequate supply of magnesium should be given greater consideration in the context of health prevention.
Background
Magnesium is a vital mineral that is involved in over 600 enzymatic processes. For a long time, a diet-related magnesium deficiency was considered rare. However, new findings show that a so-called chronic latent magnesium deficiency, in which serum levels are still within the normal range, is widespread and significantly increases the risk of cardiovascular disease.
Evidence base
Numerous epidemiological studies, clinical studies and meta-analyses show an inversely proportional relationship between magnesium intake or status and the risk of:
- High blood pressure,
- Arteriosclerosis (coronary heart disease),
- Stroke,
- Cardiac arrhythmia (e.g. atrial fibrillation),
- Heart failure
- and cardiovascular mortality.
According to meta-analyses, a daily magnesium intake of ≥400 mg for at least 12 weeks can reduce blood pressure and inflammation levels.
Mechanisms of action
1. Inhibition of inflammation
- Magnesium deficiency promotes the release of inflammatory cytokines (e.g. TNF-α, IL-6)
- Increases the CRP value – a known marker for cardiovascular risks
2. Reduction of oxidative stress
- Low magnesium levels impair the function of mitochondria, promote free radicals and reduce antioxidant enzymes
3. Fat metabolism
- Deficiency leads to increased triglycerides and disturbed cholesterol distribution
- Affects lipoprotein profiles (e.g. LDL↑, HDL↓)
4. Endothelial dysfunction
- Magnesium deficiency activates iNOS, promotes NO excess and oxidative damage
- Deteriorates vascular elasticity and promotes plaque formation
5. Electrolyte shifts and heart rhythm
- Magnesium acts as a natural calcium channel blocker
- In case of deficiency: increased calcium influx → vasoconstriction → high blood pressure
- Hypokalemia and hypocalcemia without identifiable causes often indicate magnesium deficiency
Nutritional relevance and the spread of deficiencies
- The best sources of magnesium: Green vegetables, legumes, whole grains, nuts, seeds
- NHANES data show:
- >50% of women and 25% of men in the USA consume less than the recommended daily amount
- The situation is exacerbated by obesity, chronic stress, medication (e.g. diuretics, PPI)
Recommended intake quantities
The official RDA is enclosed:
- 310-320 mg/day for women,
- 400-420 mg/day for men
Higher levels of 400-500 mg/day may be necessary for overweight people or those under stress
Conclusion
Magnesium deficiency is a widespread but easily preventable risk factor for cardiovascular disease. Its effect is multifactorial, from vascular function to metabolism.
Practical relevance:
A magnesium-rich diet or supplementation (e.g. for patients at risk) should be an integral part of prevention strategies against high blood pressure, atherosclerosis and heart attacks.
Future:
Targeted clinical studies are needed to define individual magnesium requirements more precisely, particularly in relation to body weight, lifestyle, stress levels and concomitant diseases.