Magnesium and heart rate regulation is vital to heart health, yet doctors test magnesium levels in just 7% of hospital patients. Studies show that 42% of these patients have low magnesium levels.

Magnesium plays a significant role in heart health. Research proves that a daily increase of 100 mg in dietary magnesium can lower heart failure risk by 22%. The adult human body holds about 24 grammes of magnesium. All but one of these grammes are stored in bones and soft tissues. This distribution makes magnesium vital to normal cell function and metabolism.

This piece explains how magnesium helps your cardiovascular system. You’ll learn the warning signs of deficiency and practical ways to maintain healthy magnesium levels through food and supplements.

How Magnesium Works in Your Heart

Magnesium is the life-blood of proper heart function and takes part in about 800 biochemical reactions throughout the body ^[1]. This essential mineral arranges a complex dance of electrical signals and muscle movements that keep the heart beating steadily at the cellular level.

The heart’s electrical system

The heart’s electrical system depends heavily on magnesium to work properly. This mineral activates the sodium-potassium pump (Na+–K+–ATPase), which creates electrical impulses needed for a regular heartbeat ^[2]. On top of that, it serves as a vital cofactor for enzymes in cardiac mitochondria that ensure optimal energy production for heart function ^[2]. Magnesium deficiency can cause several electrical disturbances in the heart ^[2]. Research shows that all but one of these people with ventricular arrhythmia have a magnesium deficiency, while 72% lose too much magnesium ^[3].

Muscle contraction and relaxation

Inside the heart muscle, magnesium works as nature’s calcium blocker and maintains a delicate balance between contraction and relaxation. Calcium enters heart muscle cells and triggers muscle fibre contraction. Magnesium balances this effect by:

• Regulating calcium movement across cell membranes
• Supporting the formation of Mg-ATP complex that’s essential for myofibrillar contraction and relaxation ^[1]
• Controlling the uptake and release of calcium 

Blood vessel function

Magnesium plays a fundamental role in keeping blood vessels healthy through multiple mechanisms. Research shows that magnesium influences vascular tone in several ways.

Magnesium affects blood vessel diameter through its interaction with calcium. Higher levels of extracellular magnesium block calcium influx, while lower extracellular magnesium allows calcium influx through calcium channels ^[3]. This mechanism directly affects how blood vessels constrict and dilate.

The mineral’s antioxidant properties protect blood vessels from oxidative stress and help maintain proper vascular tone and contractility ^[3]. 

Low magnesium can lead to endothelial dysfunction, which happens when the body can’t balance the production of mediators that control vascular tone, platelet aggregation, coagulation, and fibrinolysis ^[3]. Studies show that taking magnesium supplements might improve endothelial function, particularly if you take them for at least 6 months and are either unhealthy, overweight, or over 50 years old ^[3].

These complex mechanisms show how magnesium maintains cardiovascular health by ensuring proper electrical conduction, balanced muscle contraction, and healthy blood vessel function. Understanding these processes highlights why adequate magnesium levels matter for heart health.

Signs of Low Magnesium Levels

Symptoms of low magnesium remain subtle until levels drop substantially ^[4]. Your body needs proper magnesium levels to maintain heart function and cardiovascular health.

Early warning signals

The original signs of magnesium deficiency show through physical and neurological symptoms. People commonly experience muscle-related problems, especially fatigue and stiffness ^[3]. Your body sends several warning signals:

• Loss of appetite and nausea ^[3]
• Muscle spasms and unexplained weakness ^[3]
• Tremors and general body weakness ^[2]
• Numbness or tingling sensations in legs and hands ^[2]
• Nighttime leg cramps ^[2]

These symptoms might seem mild at first. However, long-term low magnesium levels can raise your risk of high blood pressure, Type 2 diabetes, and osteoporosis^[2]. Studies show many people have lower-than-recommended magnesium levels without knowing it ^[3].

Heart-related symptoms

Cardiovascular symptoms become more noticeable as magnesium levels drop. Low magnesium affects heart function through several ways:

Arrhythmia Development: Low magnesium substantially affects heart rhythm. Research reveals alarming statistics:

• All but one of the 66% of cardiac arrest patients with magnesium abnormalities died during resuscitation ^[2]
• The condition often causes ventricular arrhythmia and cardiac ischemia ^[3]

Complex Cardiovascular Effects: Low magnesium creates heart problems through multiple pathways:

1. Makes heart muscle more sensitive to toxic effects of drugs and hypoxia ^[2]

2. Disrupts sodium and calcium flow in cardiac cells, which causes electrical instability ^[2]

3. Makes blood more likely to clot ^[2]

4. Creates heart muscle damage, as shown in animal studies ^[2]

Associated Complications: This deficiency usually occurs with other mineral imbalances:

• Hypocalcemia (lower blood calcium levels) ^[3]
• Hypokalemia (lower blood potassium levels) affects about 60% of cases ^[3]

Low magnesium also triggers inflammation that causes:

• Changes in how your body processes lipoproteins
• Blood vessel lining dysfunction
• Higher blood clot risk
• High blood pressure ^[2]

Heart failure patients face extra risks from low magnesium. The condition worsens hyperaldosteronism and can lead to fluid retention ^[2]. These patients often have low potassium too, especially when taking high doses of thiazide diuretics ^[2].

Low magnesium’s effects go beyond heart problems. Research shows it causes an extreme response to immune and oxidative stress by activating neuroendocrine pathways ^[2]. This response helps develop metabolic syndrome and various heart diseases.

Testing Your Magnesium Status

Measuring magnesium levels is tricky since standard blood tests only show a small portion of the body’s total magnesium. This makes it crucial to understand how testing works to diagnose and treat patients correctly.

Blood tests vs tissue levels

Standard blood tests measure serum magnesium, which makes up just 0.8% of total body magnesium stores ^[5]. Serum magnesium’s normal range sits between 0.73 to 1.06 mmol/L ^[1]. In spite of that, blood levels typically stay stable during deficiency because the body tightly controls serum concentrations.

Here are the main methods to check magnesium status:

Serum Testing: This is the quickest way to test ^[1], but it might hide an underlying deficiency since the body maintains blood levels by pulling from other tissues ^[5].

Red Blood Cell Testing: RBC magnesium tests give better results than serum tests because these cells have more magnesium (0.5% vs 0.3%) ^[5]. The largest longitudinal study (about 3 months) is needed to get reliable results.

24-Hour Urine Collection: This test helps figure out if low magnesium comes from kidney or other issues. Daily urine magnesium above 10 to 30 mg points to urinary magnesium waste, while levels under 10 mg suggest losses from other sources ^[1].

Tissue Biopsy: A skeletal muscle biopsy shows the most accurate results, with 30% of intracellular magnesium fractions ^[1]. Studies show that skeletal muscle biopsies predict heart muscle magnesium levels better than lymphocyte and serum measurements.

Your kidneys regulate magnesium by filtering about 2,500 mg daily. They reabsorb 95% and excrete roughly 100 mg ^[1]. This happens through different parts of the nephron:

• 15-20% reabsorption in the proximal tubule
• 65-75% reabsorption in the thick ascending limb
• 5-10% absorption in the distal convoluted tubule ^[1]

When to get tested

Doctors usually ask for magnesium tests in specific cases rather than routine screenings ^[6]. You might need testing if you have:

Medical Conditions:

• Chronic kidney disease
• Poorly controlled diabetes
• Alcohol use disorder
• Malabsorption syndrome
• Malnutrition
• Chronic diarrhoea
• Abnormal calcium or potassium levels ^[7]

Medication Usage: Some medications affect magnesium levels and might require testing:

Medications that decrease magnesium:

• Diuretics
• Specific antibiotics
• Proton pump inhibitors

Medications that increase magnesium:

• Aspirin
• Magnesium-containing laxatives
• Certain antacids
• Lithium ^[7]

This is a big deal as it means that hypomagnesemia effects 12 to 20% of hospital patients, jumping to 65% in intensive care units ^[5]. If you have magnesium supplements, it might take 20 to 40 weeks to reach normal levels, depending on your dose ^[5].

The biggest problem with magnesium testing explains why doctors often miss this essential mineral. The narrow serum range makes clinicians think magnesium levels rarely change, so they don’t test often ^[5]. So, magnesium deficiency often goes unnoticed as a fixable nutrition issue.

Food Sources of Magnesium

Your body needs the right amount of magnesium from food to stay healthy

Top magnesium-rich foods

Many nutrient-packed foods give you plenty of magnesium. Seeds pack the biggest punch – pumpkin seeds give you 156 milligrammes per ounce ^[8]. Chia seeds provide 111 milligrammes per ounce ^[8], and sunflower seeds add 36 milligrammes ^[9].

Nuts are another great source of magnesium:

• Almonds: 80 milligrammes per ounce ^[8]
• Cashews: 74 milligrammes per ounce ^[8]
• Peanuts: 48 milligrammes per ounce ^[9]

Legumes and beans pack plenty of magnesium too. Black beans give you 60 milligrammes per half-cup ^[8], while lima beans contain 126 milligrammes per cup ^[9]. Soy products add these amounts:

• Firm tofu (quarter block): 47 milligrammes ^[9]
• Soymilk (one cup): 61 milligrammes ^[9]
• Edamame (half-cup cooked): 50 milligrammes ^[9]

Dark chocolate lovers will be happy to know that one ounce of 70-85% cocoa contains 64.6 milligrammes of magnesium ^[9]. Leafy greens, especially spinach, provide 78 milligrammes per half-cup cooked serving ^[8].

Building a magnesium-rich meal plan

You can create delicious meals packed with magnesium by combining these nutrient-rich foods. Here are some balanced meal ideas:

Breakfast Options:

• Low-fat Greek yoghurt with banana and pumpkin seeds
• Quinoa porridge topped with almonds and dark chocolate shavings

Main Meal Combinations:

• Salmon with quinoa and wilted spinach
• Black bean and avocado wrap on whole-grain bread
• White bean and spinach soup with seeds

Water can boost your magnesium intake too. The levels vary from 1 mg/L to over 120 mg/L ^[3]. Mineral water might give you an extra boost of this vital nutrient.

Absorption enhancers and blockers

The way your body absorbs magnesium matters just as much as how much you consume. Active vitamin D (calcitriol) helps your intestines absorb magnesium better ^[3]. However, some things can get in the way.

Absorption Blockers:

• High-dose zinc supplements block magnesium absorption ^[3]
• Too much dietary fibre might reduce magnesium use ^[3]
• Food processing, especially grain refining, removes up to 85% of magnesium ^[3]

Absorption Considerations:

• Your protein intake affects magnesium absorption – levels drop when you eat less than 30 grammes of protein daily ^[3]
• Cooking methods matter – boiling can wash away lots of magnesium ^[3]

Most studies show calcium doesn’t affect magnesium levels much ^[3]. Still, it’s best to get both minerals from whole foods. Smart meal planning and understanding these absorption factors help you get enough magnesium to support your heart health and overall wellness.

Daily Magnesium Needs

Proper magnesium intake plays a vital role in keeping your heart healthy. This makes it important to know exactly how much you need based on your personal factors.

Age and gender requirements

The recommended dietary allowance (RDA) varies by age and gender. Adult males aged 19-30 years need 400 mg daily, while those over 31 require 420 mg ^[4]. Adult females aged 19-30 years should get 310 mg daily, which increases to 320 mg after age 31 ^[4].

Children need different amounts as they grow:

• Ages 1-3 years: 80 mg daily
• Ages 4-8 years: 130 mg daily
• Ages 9-13 years: 240 mg daily ^[4]

Teenagers have their own requirements:

• Boys 14-18 years: 410 mg daily
• Girls 14-18 years: 360 mg daily ^[4]

These recommendations include magnesium from all sources. Recent studies show some concerning patterns. Men over 70 and teenagers face the highest risk of not getting enough magnesium ^[4].

Special situations needing more

Life changes and health conditions can affect how much magnesium you need. Pregnancy requirements vary by age:

• Under 19 years: 400 mg daily
• Ages 19-30 years: 350 mg daily
• Ages 31 and above: 360 mg daily ^[4]

Breastfeeding mothers need specific amounts:

• Under 19 years: 360 mg daily
• Ages 19-30 years: 310 mg daily
• Ages 31 and above: 320 mg daily ^[4]

Some medical conditions might mean you need extra magnesium. People with digestive issues like celiac disease or chronic diarrhoea often need supplements ^[10]. Some medications can increase your risk of deficiency:

• Water pills (diuretics)
• Certain antibiotics
• Proton pump inhibitors ^[10]

Your kidneys help maintain proper magnesium levels. When intake is low, healthy kidneys hold onto magnesium by reducing urinary excretion ^[4]. This protective mechanism can’t prevent deficiency if you don’t get enough magnesium over time.

Safety matters when taking supplements. Adults and children 9 or older shouldn’t take more than 350 milligrammes of supplemental magnesium daily ^[11]. This limit only applies to supplements, not magnesium from food ^[3].

Children have lower supplement limits:

• Ages 1-3 years: 65 mg daily
• Ages 4-8 years: 110 mg daily ^[11]

Getting magnesium from food works best, but sometimes supplements help. You should talk to your doctor before starting any supplements because too much can be harmful ^[12]. People with chronic kidney disease should avoid supplements unless their doctor prescribes them ^[10].

Magnesium needs go beyond basic daily values. Your stress levels, physical activity, and health conditions affect how much you need ^[13]. Regular checkups become especially important if you have diabetes or deal with ongoing stress ^[13].

Magnesium Supplements Guide

Natural food sources work best to get magnesium, but supplements can help if you don’t get enough from your diet. You need to know about different types, when to take them, and their side effects to make the most of magnesium supplements, especially for heart health.

Types of supplements

Magnesium supplements come in many forms. Each form affects how well your body absorbs and uses it. Here are the most common types:

1. Magnesium citrate: This highly absorbable form combines magnesium with citric acid. Your body absorbs it well, and it can help with mild constipation ^[2]. Research shows it might lower blood pressure and improve HbA1c levels if you have metabolic syndrome ^[14].
2. Magnesium glycinate: This form links magnesium to glycine, an amino acid. It’s gentle on your stomach and causes fewer digestive issues than other forms^[2][14]. Studies hint that it might improve your sleep and help muscles recover ^[14].
3. Magnesium chloride: You’ll find this form in skin products, though we’re not sure how well it works through the skin ^[5]. You can take it by mouth too – your intestines absorb it well ^[5].
4. Magnesium lactate: This mix of magnesium and lactic acid sits well with most people. It works great if you need larger doses ^[5].

5. Magnesium malate: Nature packs this form into many foods. Your body absorbs it well, and it’s easy on your stomach ^[2][5].

6. Magnesium taurate: This form contains the amino acid taurine. Some evidence suggests it helps lower blood pressure and protects your heart ^[5].

7. Magnesium oxide: People use this form for heartburn and constipation, but your body doesn’t absorb it as well as other types ^[5].

8. Magnesium L-threonate: This form reaches your brain easily and might boost brain function ^[5]. A study of 83 cancer patients found it reduced pain and needed fewer opioids after 30 days compared to placebo ^[14].

Think about how well your body absorbs it, what you need it for, and possible side effects when picking a supplement. Magnesium citrate and glycinate top many lists because your body absorbs them well and they don’t upset your stomach much ^[2].

Best time to take

Taking your magnesium regularly matters more than exact timing ^[7]. Here’s what works best:

For everyday health:

• Take it with food to help absorption and avoid stomach issues ^[6].
• Space out multiple doses through your day for better absorption ^[7].

For specific needs:

Better sleep: Take magnesium glycinate 1-2 hours before bed ^[15].

Less anxiety: Try magnesium glycinate or taurate in the morning ^[15].

Constipation: Use magnesium citrate or oxide in the morning or early afternoon to avoid nighttime bathroom trips ^[15].

Your magnesium supplement might affect other medications. Remember:

• Wait 2 hours before or 4-6 hours after antibiotics ^[7].
• Leave 2 hours between magnesium and bisphosphonates ^[7].

Possible side effects

Magnesium supplements are usually safe at recommended doses, but they can cause issues, especially at higher amounts. Watch for:

1. Stomach problems: Diarrhoea, nausea, and stomach cramps happen most often ^[6][16]. Magnesium oxide and citrate cause these issues more because they act as laxatives ^[5].
2. Medicine interactions: Magnesium can block how well antibiotics, bisphosphonates, and other medicines work ^[7]. Talk to your doctor before starting magnesium if you take other medications.
3. Magnesium toxicity: This rarely happens if your kidneys work normally. Signs include:

• Feeling very tired
• Nausea and throwing up
• Weak muscles
• Uneven heartbeat
• Trouble breathing ^[1]

4. Low blood pressure: Large doses can drop your blood pressure too much ^[6].

5. Kidney issues: Your body might store too much magnesium if your kidneys don’t work well. Skip supplements unless your doctor says otherwise ^[1].

Stay safe by:

• Starting with less and slowly taking more
• Using forms like magnesium citrate or glycinate that your body handles better ^[2]
• Taking it with food ^[6]
• Staying under 350 mg daily for adults and kids 9 or older ^[1]

Some people should avoid magnesium supplements. Check with your doctor first if you have kidney disease, heart problems, or take certain medicines ^[1].

To sum up, magnesium supplements can boost your heart health and overall wellness. Understanding the types, timing, and side effects helps you make smart choices about adding magnesium to your health routine. Your doctor can help pick the right form and amount based on your needs and health history.

Lifestyle Factors Affecting Magnesium

The body’s magnesium levels change based on physical activity, stress, and sleep patterns. These lifestyle elements substantially affect cardiovascular health through complex relationships. We need to understand how these factors work to keep magnesium levels balanced.

Exercise and magnesium balance

Exercise changes how magnesium moves through the body. People who exercise intensely need 10-20% more magnesium than those who don’t ^[17]. Several exercise-related factors create this increased need:

Exercise-Induced Changes:

• Short, intense workouts temporarily raise plasma magnesium ^[17]
• Long exercise sessions lower magnesium levels ^[17]
• Moderate exercise depletes magnesium ^[17]

Exercise affects magnesium needs in multiple ways. Research shows that working out shifts magnesium between body compartments ^[17]. A person loses about 15 mg of magnesium through sweat during intense exercise each day ^[18].

Low magnesium levels hurt exercise performance by:

• Making glucose less available to muscles and blood
• Building up more lactate
• Reducing energy efficiency ^[19]

Stress impact

Stress and magnesium levels affect each other in a continuous cycle. Research shows that long-term stress can drain magnesium, while low magnesium makes us more sensitive to stress ^[8]. This two-way relationship works through several paths:

Stress-Related Magnesium Changes:

• Sudden stress raises plasma magnesium and increases magnesium in urine ^[20]
• Long periods of stress lead to magnesium deficiency ^[20]
• Low magnesium-to-calcium ratios increase catecholamine release during stress ^[20]

Stress changes magnesium levels through various body systems. Studies show that stress activates the hypothalamic-pituitary-adrenal axis and autonomic nervous system ^[20]. This activation leads to:

• Catecholamine release from sympathetic nerves
• Corticotropin-releasing factor secretion
• Vasopressin production from parvocellular neurons ^[20]

Sleep connection

Magnesium helps regulate sleep in several ways. Research links higher magnesium levels to better sleep quality, longer sleep time, and less daytime fatigue ^[21].

Sleep-Related Benefits: Magnesium helps with sleep by:

• Controlling neurotransmitters that send signals through the nervous system
• Managing melatonin, which controls sleep-wake cycles
• Binding to gamma-aminobutyric acid (GABA) receptors ^[22]

Research supports these findings:

• People in their 60s slept longer and spent less time awake in bed when taking magnesium supplements ^[21]
• Older adults who took 500 mg of magnesium had better sleep quality ^[22]
• Magnesium might help reduce nighttime leg cramps, especially during pregnancy ^[21]

Magnesium’s role in sleep goes beyond direct effects. Research shows it affects brain chemicals that control:

• NMDA receptor function
• GABA activity
• Melatonin production
• Renin levels
• Cortisol regulation ^[21]

These connections between lifestyle and magnesium levels show why proper magnesium balance matters. You can make better choices about magnesium intake based on your lifestyle patterns, whether through diet or supplements.

Working with Your Doctor

Your heart health depends on regular magnesium level monitoring. Doctors stress that you should know when to get medical help and what to ask your healthcare providers.

When to seek help

You need immediate medical care if you notice specific symptoms. Rush to emergency care if you experience an abnormal heartbeat or seizures ^[23]. Magnesium deficiency can become life-threatening without quick medical intervention ^[24].

See your doctor if you have:

• These chronic conditions that need monitoring:
• Crohn’s disease
• Inherited kidney disorders
• Abnormal calcium or potassium levels ^[23]

The statistics about magnesium deficiency in healthcare paint a concerning picture:

• 12-20% of hospital patients have hypomagnesemia
• This number jumps to 65% in intensive care units ^[3]

Diet alone rarely causes noticeable magnesium deficiency because your kidneys limit how much you lose in urine ^[3]. However, these factors raise your risk:

• Chronic alcoholism
• Long-term medication use
• Digestive disorders that limit absorption
• Health conditions that cause excessive magnesium loss ^[3]

Questions to ask

Your talks with healthcare providers should cover specific aspects of magnesium management. Here are key topics to discuss:

Testing and Monitoring:

Ask about detailed magnesium testing methods since blood tests might not show the full picture ^[3]

Learn how often you need testing – normal levels might take 20-40 weeks of supplements ^[3]

Supplementation Considerations:

Find out if magnesium supplements mix well with your current medications Learn the best time to take supplements

Discuss which supplement forms might work best for you ^[2]

Lifestyle Modifications:

Get tips on magnesium-rich foods to add to your diet

Learn how exercise changes your magnesium needs

Find ways to manage stress that affects your magnesium balance

Doctors look at both lab results and clinical assessments to get a full picture ^[3]. This helps them understand:

Your current magnesium levels

Any absorption problems

Health conditions affecting your magnesium

Diet changes you need

Talk to healthcare professionals before starting magnesium supplements ^[25]. They will review:

Your health history

Medications you take

Possible contraindications

The right dose for you

People with specific conditions need regular doctor visits. Those with chronic diseases should stay in touch with their healthcare team to keep their treatment working and magnesium levels stable ^[23]. Good medical guidance helps you optimise your magnesium levels while avoiding complications or bad drug interactions.

Conclusion

Magnesium is the life-blood mineral that keeps your cardiovascular system healthy, yet many people don’t realise its importance. Your heart’s rhythm, blood vessel function, and overall cardiac performance depend on proper magnesium levels through multiple biochemical pathways.

Research shows that magnesium deficiency impacts people of all backgrounds, especially when you have chronic conditions or certain lifestyle factors. Blood tests might not show the whole story. Your healthcare provider can review your magnesium status through different testing methods and think over your specific circumstances and symptoms.

A complete approach will give a balanced magnesium level. The foundations are magnesium-rich foods, the right supplements, and awareness of how lifestyle choices affect your magnesium balance. Your healthcare provider’s regular guidance helps monitor and create individual-specific recommendations for magnesium intake.

Anyone who notices possible magnesium deficiency symptoms should ask their doctor for help. Healthcare providers can review your needs, suggest the right tests, and create specific plans to achieve and maintain proper magnesium levels. This active step protects your heart’s health and supports your overall wellness.

FAQs

Q1. How does magnesium affect heart health?

Magnesium plays a crucial role in maintaining proper heart function. It supports the heart’s electrical system, regulates muscle contraction and relaxation, and helps maintain healthy blood vessel function. Adequate magnesium levels can help reduce the risk of heart failure and other cardiovascular issues.

Q2. What are some signs of low magnesium levels?

Early signs of magnesium deficiency can include muscle fatigue, spasms, and weakness, loss of appetite, and numbness or tingling in extremities. As levels drop further, more severe symptoms may occur, such as irregular heartbeat, electrical disturbances in the heart, and increased risk of blood clots.

Q3. How can I increase my magnesium intake through diet?

You can boost your magnesium intake by consuming foods rich in this mineral. Good sources include seeds (pumpkin, chia, sunflower), nuts (almonds, cashews), legumes, dark chocolate, and leafy greens like spinach. Incorporating these foods into your daily meals can help maintain optimal magnesium levels.

Q4. Are magnesium supplements safe to take?

Magnesium supplements are generally safe when taken as directed. However, they can cause side effects, particularly at higher doses. Common side effects include gastrointestinal issues like diarrhoea. It’s important to consult with a healthcare provider before starting supplementation, especially if you have kidney problems or are taking other medications.

Q5. How do lifestyle factors affect magnesium levels?

Lifestyle factors significantly impact magnesium levels in the body. Intense physical exercise can increase magnesium requirements, while chronic stress may lead to magnesium loss. Additionally, magnesium plays a role in sleep regulation, with higher levels associated with better sleep quality. Maintaining a balanced lifestyle can help support optimal magnesium levels.

References

1. https://www.mountsinai.org/health-library/supplement/magnesium
2. https://www.keckmedicine.org/blog/is-magnesium-good-for-your-heart/
3. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
5. https://www.medicalnewstoday.com/articles/types-of-magnesium
6. https://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route/description/drg-20070730
7. https://www.healthline.com/nutrition/best-time-to-take-magnesium
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
9. https://www.verywellhealth.com/foods-high-in-magnesium-7970911
10. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2
11. https://www.webmd.com/diet/supplement-guide-magnesium
12. https://www.nhs.uk/conditions/vitamins-and-minerals/others/
13. https://www.diasporal.com/en/magnesium-facts
14. https://www.health.com/types-of-magnesium-7853312
15. https://www.health.com/when-to-take-magnesium-supplements-8765179
16. https://www.medicalnewstoday.com/articles/315372
17. https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-024-05434-x
18. https://openheart.bmj.com/content/5/1/e000668
19. https://pmc.ncbi.nlm.nih.gov/articles/PMC5622706/
20. https://www.ncbi.nlm.nih.gov/books/NBK507250/
21. https://www.sleepfoundation.org/magnesium
22. https://www.healthline.com/nutrition/magnesium-and-sleep
23. https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia
24. https://medlineplus.gov/ency/article/000315.htm
25. https://www.houstonmethodist.org/blog/articles/2022/jul/should-you-be-taking-magnesium-supplements/