Magnesium is a vital mineral which helps to keep your body healthy and prevents certain medical disorders. Magnesium is an essential ingredient found in food items and is also available as a dietary supplement. It is a part of almost 300 enzymatic reactions in the human body. It includes glycemic control, lipid peroxidation, and also, regulations in blood pressure. Hence, it is vital for the cardiovascular system.
A fully grown adult body contains about 24g of this mineral. Out of this 24g, i.e, 60% of it is present in the human bones. Magnesium for heart palpitations, if taken in the right amount, can eliminate the risks of contracting heart palpitations.
Bizarre Facts About Magnesium
- Every cell that is present in your body requires Magnesium to convert the food you eat into energy.
- Scientific studies have indicated that almost 50% of the population in Europe and the USA do not consume the right amount of Magnesium!
- The body requires 10-20% more Magnesium when you are working out or playing any sport. Intake of Magnesium supplements can boost your levels of physical activities significantly.
- Magnesium helps in brain health and can help you fight depression. The right amounts of Magnesium can treat serious depressive thoughts.
Your Dosage of Magnesium for Heart Palpitations
The recommended dietary allowance (RDA) for magnesium(1) depends on your age and sex. On average, it is 400 milligrams (mg) daily for men between the age of 19 to 30, and 310 mg daily for women of a similar age. For men, above the age of 31 and older, it is 420 mg of magnesium daily, and 320 mg for women daily.
Magnesium-Rich Foods You Must Try
If you want to use Magnesium for heart palpitations, then try out these fantastic food items.
1. Dark chocolate
Dark chocolate is rich in Magnesium and can be considered as one of the best types of magnesium for heart palpitations. With only one 28gm of serving, it provides your body with 64mg of Magnesium. Dark chocolate is also rich in iron, manganese, and copper, which keeps your cardiovascular health(2) in good shape.
Avocado is a great food item that can provide your body with the right amount of Magnesium. One medium-sized avocado can provide 58mg of Magnesium. Avocados are also rich in different kinds of Vitamins, which include Vitamin B and K. Moreover, it is high in monosaturated fat, which poses no threat to the cardiovascular system.
Tofu is high in protein and Magnesium. It is also referred to as bean curd, which is made by the process of pressing soybean into smooth white curd. 100gm of tofu contains 53gm of Magnesium.
[Also Read: Health Benefits of Tofu]
Nuts are not only tasty and nutritious, but they are also a rich source of Magnesium. Nuts like almonds, Brazil, and cashews. One serving of cashew delivers 82mg of Magnesium. Nuts are also responsible for blood sugar regulation and keep the cholesterol levels under control.
Bananas are one of the most popular fruits that you can consume on a daily basis. Apart from being popularly rich in fiber, bananas are also a good source of Magnesium. One large banana serves almost 39mg of Magnesium, which is 9% of RDI.
Side Effects of Magnesium Overdose
Magnesium is an essential mineral. However, there are some side effects which you can experience in the case of magnesium overdose. So here are some side effects which you might encounter.
- Nausea and vomiting
- Muscle weakness
- Abnormal electrical conduction in the heart
- Low blood pressure
- Urine retention
- Respiratory distress
- Cardiac arrest
In the case of magnesium overdose, the individual might have to undergo the process of dialysis. This helps in flushing out excess Magnesium from the body. It is always recommended that you consult a doctor to know about the right magnesium dosage for heart palpitations.
Magnesium can treat heart palpitations effectively. There are different kinds of food items that can provide you sufficient amounts of magnesium in your body. However, an overdose of Magnesium can have adverse effects on your body. Strike a balance between the two, and normalize those pulsating heartbeats!
1. How Much Magnesium to Take for Heart Palpitations?
Different individuals have different requirements for Magnesium. But for adult men, the recommended dosage is 400 mg, and for female, it is 310 mg.
2. Which Magnesium Is Best for the Heart?
Magnesium chloride, Magnesium sulfate, Magnesium citrate, are some of the best Magnesium for the heart.
3. Does Magnesium Help Irregular Heartbeat?
Yes. Magnesium helps for an irregular heartbeat. It helps to facilitate the transportation of different electrolytes and other essential minerals in the body.