If you want to prevent coronary heart disease and heart stoke, or diabetes type 2, here is the solution. A recent study has shown that all you have to do is to change your lifestyle. In fact, all you should do is to intake 100 mg of magnesium on a daily basis. It is very easy, as you intake it from the food you consume.


A team of Chinese researchers, at the Universities of Zhejiang and Zhengzhou, found out that almost 1 million people from 9 different countries took magnesium. The results of the study have shown that the people, who took part in the research, experienced reduced risk of diabetes type 2 by 26 %; reduced risk of coronary heart issues by 10 % and lowers risk of heart stroke by 12 %.

When it comes to this research, F. Wang, a lead author of the study, claimed that the reduced level of magnesium in the body is the main cause for numerous diseases. Nevertheless, there is still no a connection between the risk, if we speak about health and dietary magnesium. Based on the meta-analysis, it relies on the connection between the role of magnesium and food, when it comes to lowered risk of diseases. Wang thought that the results from the study were essential for giving more information to the people. In addition, it would be also crucial for the policy makers, which give guidelines about the potential risks of health diseases due to the lack of magnesium.

Now, according to the guidelines, women should take 270 mg of magnesium daily, whereas men should take 300 mg of magnesium daily.

For the Medical Xpress release, F. Wang, announced that despite of the recommended dosage, there is still lack of magnesium, which affects almost from 1.5 – 15 % of the total population. Researchers believe that this finding will not only stimulate people to take sufficient amount of magnesium, but also it will give support to the policy makers to change the current guidelines. In this way, numerous health issues could be prevented.


The results of the review in 2013, found out that from 1937 the main cause for experiencing heart issues were not the increased consumption of processed food or fat, and high cholesterol level, but actually reduced magnesium level.

Andrea Rosanoff, a scientists and research author, carried out the 10-year review. It was set up on a previous research by Dr. Mildred Seelig. In fact, Seelig was the one who investigated the link between heart diseases and magnesium 40 years ago. She thought that heart diseases, such as: soft tissue calcification, high cholesterol level, atherogenesis (arterial plague), high blood pressure, hardening of arteries, were closely connected to the lack of magnesium. Based on this, they were considered that high cholesterol and saturated food were the main causes for heart diseases. Actually, they realized that the lack of magnesium was the real cause. According to the Rosanoff, since 1957 it was proved that the lack of magnesium was the primarily cause for soft tissue calcification as well as atherogenesis. Nevertheless, no one took this fact into consideration and put it off, as they used to fight against saturated fat and high cholesterol level. Hence, this research indicated that the scientists made a mistake. In this way, they designed a specific approach towards heart and cardiovascular diseases. The results have shown that a great number of people could not regulate the balance of calcium and magnesium levels. According to the studies, Rosanoff stated that the lack of calcium and magnesium leads to increased risk of heart or cardiovascular diseases.


Carolyn Dean, a medical doctor and naturopathic, as well as a member of Medical Advisory Board of the Nutritional Magnesium Association, stated that high cholesterol level is not the main cause of heart stroke. He also explained that doctors used statins for the patients two decades ago. The number one cause of death in America is the heart stroke. Other health states are also linked to the lack of magnesium. According to Carolyn Dean, who wrote down 6, these are the most disastrous:

1. Diabetes type 2
2. Heart attack
3. Hypertension
4. Angina
5. Heart Arrhythmia
6. Problems with regulating the high cholesterol level


Ashley Koff, a celebrity dietitian and an advisory board member of the magazine ‘Prevention’, said that people are now more aware of the healthy benefits of magnesium. Magnesium is a vital nutrient for the overall health. Koff believes that there are numerous challenges in order to regulate the magnesium level. In addition, it represents a supplement of many essential nutrients. Moreover, regulated level of magnesium is vital for the prevention of heart and cardiovascular diseases.

In March, 2017, a team of scientists found out that hypertension was closely linked to magnesium. Namely, it was related to magnesium in children, who resided in high altitude parts of Argentina. Another 3-moths study also has shown that the supplements of magnesium improved the metabolic processes of the patients, who experienced chronic kidney diseases, obesity and pre-diabetes.


Dr. Mehmet Oz, a surgery professor and vice-chair of the University in Columbia, as well as a host of the Dr, Oz Show that won Emmy Award, totally agreed with this statement. He believes that the intake of magnesium can regulate the metabolic processes, reduce high blood pressure and dilate the arteries.

According to Dr. Oz, nearly three out of four people in America do not take sufficient amounts of magnesium, i.e. they lack magnesium. Even though the World Health Organization (WHO), recommended 400 – 500 mg of magnesium, Dean claims that you have to make a balance between calcium and magnesium, as well as Vitamin K2 and Vitamin D. The combination of these compounds will help you to prevent heart diseases and to enhance bone health.


From 1999 to 2016, Wang made a research of 20 different studies. He mainly went through the studies, which had shown a link between the dietary magnesium and different kinds of diseases. He used questionnaires in order to determine the types of consumed food. Namely, they were used to determine the magnesium levels in a 24-hour diet. He also took into consideration other factors, like lifestyle, biological factor, study location, etc. Then, he made a research of the effects of 100 mg of increased intake of magnesium on a daily basis. The results of the study have shown that by consuming food that contained larger amounts of magnesium, the overall health was significantly improved. Wang also added that magnesium is essential for the biological processes in the body, including nucleic acids synthesis, such as: DNA, production of proteins, glucose metabolism and the overall health. Diet is the main source of magnesium. Foods, like beans, green leafy vegetables, nuts, spices, cocoa are loaded with magnesium.


Magnesium is the 4th quality mineral in the human body. Magnesium affects nearly 300 body enzymes, which perform the function of the nerves and muscles. These enzymes are also linked to the blood sugar level, the blood vessels, bone formation, regulation of insulin, and teeth health. Magnesium is also essential for the synthesis of glutathione. Moreover, it helps in the detoxification of the body.

In addition, it is vital for the mitochondrial performance in the human body. Moreover, it stimulates energy. Another advantage is that if you take sufficient amount of magnesium, the body deluges the rest.
Dean recommended 200 mg of magnesium daily in her book ‘The Magnesium Miracle’. However, some scientists recommended a double amount of magnesium than this. You should take into consideration other factors, such as: age and gender.


• Spinach
• Squash
• Collard greens
• Fruit and berries
• Swiss chard
• Nuts and seeds
• Avocadoes
• Turnip greens
• Raw cacao
• Beet greens
• Romaine lettuce
• Broccoli
• Kale
• Brussels sprouts
• Bok Choy

You should also consume fatty fish, like Alaskan Salmon. In addition, you may include seeds, such as: pumpkin or sunflowers seeds, in your diet. Moreover, you should consume nuts, like almonds, Brazil nuts, and cashews. For herbs and spices, you should consume basil, cumin, mustard seeds, coriander, fennel, chives, parsley, and cloves.

There are numerous sources of magnesium. Now, when you know which food is rich in magnesium, you should try to include it on your diet list.


  1. NCBI
  2. NCBI
  3. www.mdpi.com