'I'm a Cardiologist—These Are the 2 Best Types of Magnesium for Heart Health'
Take magnesium citrate, which helps relieve constipation, or magnesium L-threonate, known for its potential brain-boosting benefits. But which types support your heart—and why does it matter?
Magnesium glycinate and magnesium taurate are two types that are especially beneficial for heart health.'Glycinate is highly bioavailable yet gentle on the stomach, making it optimal for absorption,' says , a board-certified interventional cardiologist and internal medicine doctor, chief scientific officer and director of structural heart and coronary interventions at HonorHealth and founder and medical director of the HonorHealth Heart Group in Scottsdale, Arizona. "Taurate pairs magnesium with taurine, a compound that also supports cardiovascular health, making it especially effective in regulating blood pressure and healthy heart rhythms.' In general, Dr. Rizik adds, magnesium supports heart health by maintaining heart muscle function, regulating rhythm, promoting blood vessel health and balancing key electrolytes like calcium and potassium.What's more, according to a 2024 study published in Nutrients, consuming too little magnesium may increase your heart disease risk.
Related: Magnesium Glycinate Vs. Citrate: Which Magnesium Supplements Should You Be Taking?
Magnesium-rich foods are excellent sources of natural magnesium (more on those below)—but they don't contain specific forms like glycinate or taurate. That's because types like citrate, glycinate and taurate refer to how magnesium is bound to another compound in supplements, which affects how it's absorbed and used by the body.
If you're looking to support heart health with one of these targeted forms, a supplement is your best bet. Look for labels that clearly list 'magnesium glycinate' or 'magnesium taurate,' and be sure to consult your doctor first—especially if you take medications or have an existing health condition.
Which brings us to our next point: How much magnesium do you actually need each day? While individual needs differ, the Recommended Dietary Allowance (RDA) suggests that adult women need 310 to 320 mg a day, and adult men need 400 to 420 mg a day.
'For heart health specifically, I'd suggest the higher end of that range, especially for individuals under stress or taking medications like diuretics that can deplete magnesium,' Dr. Rizik explains.
Still, most Americans are falling short. A review in Advances in Nutrition found that about 50% of people don't meet even the Estimated Average Requirement (EAR)—and many are significantly below it. 'Magnesium is one of the most deficient minerals among the general public,' Dr. Rizik says. A few signs you may have a magnesium deficiency include fatigue, loss of appetite and muscle spasms.
Considering magnesium plays a vital role in everything from heart and brain health to gastrointestinal health and sleep, reassessing your intake might just be the health move you didn't know you needed.
Related: Magnesium Is One of the Most Underrated Treatment Options for Anxiety—Here's What to Know About It
Getting 310 to 420 mg of magnesium daily might sound like a lot, but it's doable with the right foods. Here's how much magnesium you'll find in some common (and delicious) options:
1 ounce of almonds: 80 mg
½ cup of black beans: 60 mg
½ cup of quinoa: 60 mg
8 oz of plain, low-fat yogurt: 42 mg
½ cup of cooked spinach: 78 mg
1 medium banana: 32 mg
1 medium potato with skin: 48 mg
1 oz of dark chocolate: 64 mg
Related:
So, what does hitting 320 mg of magnesium in a day actually look like? You could whip up a quinoa bowl with almonds, spinach and black beans—plus whatever else you're craving—and pair it with yogurt. Done. Or, go for a snack plate with almonds, a banana, and a couple of ounces of dark chocolate to sneak in another 80+ mg. And hey, some days just call for all dark chocolate. No judgment here.
Of course, always check in with a doctor before switching up your supplement or nutrition routine. 'I always recommend talking to your physician before starting any new regimen,' Dr. Rizik concludes.
Up Next:Dr. David Rizik, MD, MSCAI, a doctor who's board-certified in interventional cardiology and internal medicine
Magnesium. National Institutes of Health
Magnesium Citrate. MedlinePlus
A Magtein, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients.
Iron (II) taurate, magnesium taurate and magnesium acetyl taurate as sources of iron or magnesium added for nutritional purposes in food supplements. European Food Safety Authority.
The Role of Dietary Magnesium in Cardiovascular Disease. Nutrients
Magnesium. Harvard School of Public Health
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Advances in Nutrition
Signs You May Have a Magnesium Deficiency. Cleveland Clinic
25 Magnesium-Rich Foods You Should Be Eating. Cleveland Clinic
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"Without the proper balance of sodium, potassium and other electrolytes in your body, you can't retain the water you're drinking as effectively because sodium promotes fluid retention, which supports hydration and rehydration," he says. It's 90% Water Dairy milk, like many other foods, such as fruits and veggies, is naturally high in water content, which can help contribute to your hydration needs. "Milk naturally contains about 90% water, which can help hydrate us in a similar way that water hydrates," Pikosky says. Like all beverages, milk is primarily made of water, which is absorbed in your intestines and promotes hydration, says Melanie Betz, M.S., RD, CSR, FAND, founder and CEO of The Kidney Dietitian in Chicago. But what makes milk a good option for hydration is the naturally present electrolytes. "Electrolytes help regulate fluid balance, making it a double dose of hydration," Pikosky says. 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First, there isn't much research on the role of plant-based milks role in supporting hydration; second, there are so many different types of vegan dairy milks available on the market, with widely varying nutritional profiles, that it's difficult to generalize. Still, the majority of plant-based milk alternatives don't offer the same nutritional profile as dairy milk, says Pikosky. What's unique about dairy milk is that it contains a natural balance of water, electrolytes and macronutrients (carbs, protein and fat). And "plant-based milks generally have less potassium and sugar than cow's milk—so, they may technically be less hydrating," Betz says. If you're avoiding dairy or looking for a vegan alternative, the plant-based option that would come closest to dairy milk, as pointed out by the Dietary Guidelines for Americans, would be fortified soy beverages, Pikosky says. 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"As a dietitian with a background in exercise physiology, I do recommend people refuel, rehydrate and rebuild after moderate to intense exercise with milk or chocolate milk," Pikosky says. That makes milk a solid sports drink alternative that's more natural, budget-friendly and tastes great, too. Our Expert Take Some studies show that dairy milk may be as hydrating as water—and that's because milk contains a nice natural balance of electrolytes, water and carbs. However, "It is important to remember that for most people, water really is the best option for hydration," Betz says. When you're thirsty, always reach for water first. But if you're feeling extra parched, especially after a sweat-inducing workout, that's a good time to reach for a glass of milk. Read the original article on EATINGWELL
