The heart-healthy mineral all-star—and the sidekick that can make it even better

Magnesium is emerging as a star among minerals that keep your ticker healthy. And there’s also some impressive evidence that magnesium can help fight the stiffness in arteries that naturally occurs with aging.

A study in The Oxford Journals looked at blood levels of magnesium in 512 patients (all over age 55) who had kidney transplants. Those with lowest magnesium levels after their kidney transplant had greater evidence of carotid artery stiffness, which carries serious risk of high blood pressure and stroke.

Of course, if you add potassium to the mix, your blood pressure may get even more help, according to another British study.

In fact, this study found that if you combine these two minerals, you’re actually less likely to die of heart disease. Not to mention the other perks of a high potassium diet, like a lower risk of kidney stones and osteoporosis–and better blood sugar control.

Magnesium is found in dark green leafy vegetables, beans, and nuts. Potassium is found in red meat, chicken, citrus fruits, kiwi, broccoli, and my personal favorite–macadamia nuts.

But with soil being so depleted of nutrients and minerals these days, taking these two powerful minerals in supplement form is the best way to ensure you’re getting enough.

I usually recommend 32 mg of magnesium orotate or 125 mg of magnesium taurate along with 99 mg of potassium per day.