'I'm a Cardiologist—These Are the 2 Best Types of Magnesium for Heart Health' ...Saudi Arabia

Magnesium might not be the trendiest supplement on the shelf, but it’s quietly essential for everything from sleep to stress, and chances are, you’re not getting enough.As for what magnesium actually is? Magnesium is a mineral in the body that aids many bodily functions, including protein synthesis, muscle work, blood sugar control, energy production, heart rhythm and more. This depends on the type of magnesium, though, since it comes in different forms that target different body functions.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

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 Dr. David Rizik, MD, MSCAI, 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?

How Do I Get More of These Specific Magnesium Types?

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 

How To Get Enough Magnesium in Your Diet

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:

Related: 20 Foods High In Magnesium, Because Getting This Essential Nutrient In Your Diet Is Easier Than You Might Think

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:

Related: This Is What Happens to Your Body When You Get Enough Magnesium Every Day

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