Let us explain why magnesium deficiency is one of the most underestimated causes of cardiovascular diseases, which are still a leading cause of death worldwide.
What Do Research Studies Say?
A group of international researchers reviewed all significant studies published since 1937, almost 90 years of scientific findings. Their surprising discovery is that low levels of magnesium in the body are strongly linked to heart and vascular issues.
Researchers asked themselves why, despite decades of statin use (medications that lower blood fats), we still record extremely high mortality rates due to heart diseases. And they found that the cause is not where we have been looking all along.
Magnesium: The Silent Hero in Your Body
Magnesium is a mineral that our body urgently needs for more than 300 different tasks: from muscle and nerve function to regulating blood sugar and blood pressure. But that's just the beginning of the story.
When there is a shortage of magnesium in the body, subtle changes start to happen, which often go unnoticed. Veins begin to slowly clog, blood pressure rises, and the heart struggles to maintain balance. Slowly but steadily, the body shows signs of fatigue.
A study published in the journal BMJ Open Heart warns that low magnesium levels are directly linked to the calcification of soft tissues. This means that soft tissues, such as blood vessels, begin to harden as if accumulating calcium deposits. This increases the risk of a heart attack or stroke.
Calcium Without Magnesium? A Dangerous Combination
Many people today take calcium supplements, either for bones or against osteoporosis. But there is a danger here. If you take calcium without enough magnesium, an imbalance may occur, further increasing the risk of vessel stiffness.
As explained by renowned American nutritionist Dr. Carolyn Dean, the ideal ratio between calcium and magnesium is 1:1, whereas most people today consume up to five times more calcium than magnesium, which is completely misguided.
What Do Statistics Say?
According to the National Institutes of Health in the USA (NIH):
- over 60% of adults do not consume recommended amounts of magnesium;
- about 48% of the U.S. population have magnesium levels in the blood below the norm;
- for Europe, there is not precise data, but dietary patterns suggest a similar deficiency as in the USA.
Why Is There a Magnesium Deficiency?
In the past, our ancestors obtained magnesium naturally from drinking water flowing through rocky ground, from vegetables from their gardens, and from grains that were not industrially processed. Today, we mainly consume processed foods full of salt, sugar, and preservatives that deplete magnesium from the body.
Furthermore, the stress prevalent today further depletes this mineral from the body. Experts say that every time you are stressed, the body consumes more magnesium because it needs it to calm the nervous system.
Lentils, Nuts, and ... Issues with Modern Diet
Another issue is that modern diets often lack foods rich in magnesium. Legumes like beans, lentils, and chickpeas, as well as nuts like almonds, hazelnuts, and cashews, are among the best natural sources. Yet, most people consume them in insufficient quantities.
For example, 100 grams of almonds contain around 270 mg of magnesium, which covers about 70% of an adult's daily needs. But how many people actually eat them every day? And how many instead reach for cookies or sandwiches?
The Heart Beats When It Has Enough Fuel
The heart muscle has more magnesium receptors than any other muscle in the body. Without magnesium, it operates slower, irregularly, and tiredly. This is where that familiar feeling of heart palpitations comes in, described by many as if the heart flips in the chest.
According to a study in the European Journal of Clinical Nutrition, individuals with sufficient magnesium intake are 30% less likely to experience a heart attack.
Additionally, a study from 2013 in the journal Circulation found that long-term magnesium deficiency leads to chronic high blood pressure, which is a direct ticket to heart issues.
Magnesium in Folk Medicine
While older people may have used different terms, they were familiar with the effects of foods rich in magnesium. They also recommended Epsom salt baths, which are rich in magnesium sulfate and are absorbed into the body through the skin, acting soothing, relaxing, and detoxifying.
What Can You Do Then?
If you have heart or blood pressure issues, don't immediately turn to medications. First, check if your body simply lacks essential building blocks, like magnesium.
According to the World Health Organization (WHO), an adult should consume at least 310 to 420 mg of magnesium daily, depending on gender and age. But you can quickly surpass this number with a few simple steps:
- a handful of pumpkin seeds in the morning,
- some almonds or cashews during the day,
- lentils or chickpeas as a lunch addition,
- and an evening bath with magnesium salts.
All this can be done without side effects and without expensive medications.
Concluding Thoughts
It may sound simple, but the truth is just that: health is not always in complex therapies but often in small, overlooked things. Magnesium is not a miracle, but for many, it can be a turning point.
The heart, as the strongest muscle in the body, beats for you 100,000 times a day. Ask yourself: are you giving it what it needs?
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