Best Minerals For Heart Health

  • Dafydd ThomasMSc, Genomic Medicine, The University of Manchester, UK


Your heart, the engine that powers your body, thrives on certain essential minerals. While many recognize the impact of diet, exercise, and weight management on cardiovascular well-being, the invaluable contribution of minerals often remains in the shadows. Considering the staggering number of 17.9 million deaths annually, as reported by the World Health Organization, prioritizing heart health is more crucial than ever. This article delves into the importance of these minerals, shedding light on how they contribute to heart health.

Cardiovascular disease

Before we delve deeper into the best minerals for heart health, we must first identify the main disease as a consequence of an unhealthy heart, cardiovascular disease. Cardiovascular diseases, primarily stemming from atherosclerosis, are the leading cause of death worldwide. Atherosclerosis involves the build-up of fatty streaks in arteries, which can evolve into obstructive plaques, leading to diseases like coronary artery disease.1

While factors like diet, physical activity, and weight influence the progression of atherosclerosis, certain minerals can significantly modulate this process. Here's a deep dive into these heart-protective minerals:

1.) Magnesium: the rhythmic regulator

Magnesium is vital for heart health. It ensures our heart beats steadily and our blood pressure remains stable. Studies have shown a link between low magnesium levels and various health issues, from blood sugar imbalances to an increased risk of heart disease.2

Sources: Leafy greens, nuts, seeds, whole grains.

Recommended dosage: 400-420 mg daily for men, 310-320 mg for women.3

2.) Potassium: the sodium neutralizer

Potassium is the heart's best friend when it comes to countering the effects of sodium, helping to regulate blood pressure, and ensuring the heart functions correctly. A study in the European Heart Journal indicated that those with higher potassium intake had a 13% reduced risk of heart attacks or strokes.4

Sources: Bananas, oranges, potatoes, spinach.

Recommended dosage: 3,400 mg daily for men, 2,600 daily for women.5

3.) Zinc: the heart's shield

Zinc, an essential mineral, has been recognized for its potential in enhancing heart health. Notably, studies have highlighted the positive impact of zinc supplements in improving various heart disease risk factors. A comprehensive review of 24 studies indicated that zinc supplementation could significantly reduce levels of total cholesterol, LDL (often termed 'bad' cholesterol), and blood triglycerides, potentially aiding in heart disease prevention. Additionally, an analysis of nine separate studies suggested that zinc could help lower systolic blood pressure.6

Sources: Meat, shellfish, legumes, nuts.

Recommended dosage: 11 mg for men, 8 mg for women daily.7

4.) Selenium: the heart's guardian

Selenium is pivotal for heart health. Diets rich in selenium have been linked to reduced heart disease risk. Specifically, a 50% increase in blood selenium was associated with a 24% decrease in heart disease risk.8 Moreover, selenium supplements can reduce inflammation markers and boost powerful antioxidants, which help combat heart-related issues like atherosclerosis.9,10 Including selenium-rich foods in the diet is a wise strategy for heart protection.

Sources: Brazil nuts, fish, brown rice, eggs.

Recommended dosage: 55 mcg daily for adults.11


Why are minerals essential for heart health?

Minerals play a pivotal role in various heart functions, from ensuring a steady heartbeat to managing blood pressure and cholesterol levels.

Can I get these minerals from my daily diet?

Yes, most of these minerals can be sourced from everyday foods like greens, nuts, seeds, fruits, and meat.

Are supplements a good way to get these minerals?

While food is the best source, supplements can be considered if there's a deficiency. However, always consult with a healthcare professional before starting any supplement regime.

How do I know if I'm deficient in any of these minerals?

Signs of deficiency can vary, but common symptoms include fatigue, irregular heartbeat, or high blood pressure. It's best to consult with a doctor and get a blood test to determine any mineral deficiencies.


The heart, often metaphorically termed the body's engine, relies on certain essential minerals to function optimally. Ensuring heart health is imperative, given the staggering statistics associated with cardiovascular diseases. The primary minerals pivotal for cardiovascular wellness include:

  • Magnesium: A critical element that stabilizes heart rhythms and manages blood pressure. Regularly consuming leafy greens, nuts, and whole grains can help maintain appropriate magnesium levels
  • Potassium: Serving as the counter-effect to sodium, potassium aids in regulating blood pressure. Bananas, oranges, and spinach are excellent dietary sources
  • Zinc: This mineral serves as a protective shield for the heart, especially in terms of cholesterol and blood pressure management. Consuming meat, shellfish, and legumes can help ensure adequate zinc intake
  • Selenium: Directly linked to a reduced risk of heart disease, selenium is a heart guardian. It is abundantly found in foods like Brazil nuts and fish

Incorporating these minerals into your daily diet can be a significant step towards ensuring a healthy heart.


  1. Health, National Research Council (US) Committee on Diet and. ‘Atherosclerotic Cardiovascular Diseases’. Diet and Health: Implications for Reducing Chronic Disease Risk, National Academies Press (US), 1989.,
  2. DiNicolantonio, James J., et al. ‘Magnesium for the Prevention and Treatment of Cardiovascular Disease’. Open Heart, vol. 5, no. 2, July 2018, p. e000775.,
  3. Office of Dietary Supplements - Magnesium.
  4. Can Potassium-Rich Foods Lower Your Blood Pressure and Keep Your Heart Healthy?
  5. Office of Dietary Supplements - Potassium.
  6. Zinc Supplements: Benefits, Dosage, and Side Effects’. Healthline, 10 Jan. 2019,
  7. Office of Dietary Supplements - Zinc.
  8. Flores-Mateo, Gemma, et al. ‘Selenium and Coronary Heart Disease: A Meta-Analysis’. The American Journal of Clinical Nutrition, vol. 84, no. 4, Oct. 2006, pp. 762–73. (Crossref),
  9. Ju, W., et al. ‘The Effect of Selenium Supplementation on Coronary Heart Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials’. Journal of Trace Elements in Medicine and Biology, vol. 44, Dec. 2017, pp. 8–16. (Crossref),
  10. Atherosclerosis - What Is Atherosclerosis? | NHLBI, NIH. 24 Mar. 2022,   Office of Dietary Supplements - Selenium.
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Dafydd Thomas

MSc, Genomic Medicine, The University of Manchester, UK

As a Genomic Medicine student pursuing an MSc at Manchester University, my academic journey is rooted in the realm of biochemistry, with a specialized focus on genetics and the intricacies of rare diseases. Throughout my academic pursuits, I've gained valuable insights into the field of genomics and its applications in medicine. I am committed to sharing advancements in genomic medicine and to delve into cutting-edge research and emerging technologies. With a keen interest in the genetic nuances of rare diseases, I aspire to contribute meaningfully to the field and bridge the gap between genomic knowledge and its clinical implications.

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