Palpitations refer to feelings that your heart is skipping beats, fluttering, pounding, or beating too hard or too fast. While palpitations are very common, and often harmless, they can sometimes signal an underlying heart condition. Certain nutritional deficiencies may also trigger palpitations in some people.
Common causes of palpitations
Some common causes of heart palpitations include:
- Stress or anxiety
- Caffeine, alcohol, or nicotine
- Vigorous exercise
- Fever, anemia, or thyroid disorders
- Some medications, like asthma inhalers
- Electrolyte imbalances
- Heart conditions like atrial fibrillation or premature ventricular contractions (PVCs)
For most people, palpitations due to stress, caffeine, exercise, or medications are perfectly normal and not a cause for concern. However, palpitations may indicate an underlying heart condition in some cases, so it’s important to discuss them with your doctor.
Can nutritional deficiencies cause palpitations?
Yes, certain vitamin and mineral deficiencies have been linked to palpitations in some people. Let’s look at some of the key nutrients involved:
Magnesium
Magnesium plays vital roles in muscle and nerve function, blood pressure regulation, and heartbeat regularity. Low magnesium levels have been associated with PVCs and other arrhythmias that can cause palpitations.
Heavy alcohol use, diabetes, gastrointestinal issues like celiac disease, and certain medications can deplete magnesium status. Older adults are also at higher risk of deficiency.
Good dietary sources of magnesium include dark leafy greens, nuts, seeds, beans, avocados, yogurt, fish, and whole grains. Supplements may be beneficial for those with a confirmed deficiency.
Potassium
Normal blood levels of potassium are critical for proper muscle and heart function. Hypokalemia, or low potassium, has been linked to an increased risk of palpitations.
Vomiting, diarrhea, diuretics, laxatives, and certain medications like insulin can lower potassium status. Endurance athletes who sweat excessively may also become deficient.
Potassium-rich foods include bananas, potatoes, dried apricots, yogurt, spinach, lentils, salmon, and coconut water. Potassium supplements may be prescribed if blood levels are very low.
Calcium
Calcium is vital for healthy bones but also plays a role in regulating the heartbeat. Low calcium levels may cause arrhythmias and palpitations in some people.
Lactose intolerance, celiac disease, hormonal imbalances, kidney disease, and certain drugs can predispose people to calcium deficiency. Inadequate vitamin D levels can also impair calcium absorption.
Dairy products like milk, yogurt, and cheese are excellent sources of calcium. It’s also found in canned fish with bones, fortified plant milks, leafy greens, and calcium-set tofu. Calcium supplements may be recommended for those not meeting needs through diet.
Vitamin B12
Vitamin B12 plays key roles in nerve conduction, cell metabolism, and red blood cell formation. Deficiency has been associated with palpitations, possibly due to its effects on heart rhythm.
Vegans and vegetarians are at higher risk of B12 deficiency since it’s naturally found in animal foods. Low stomach acid, digestive disorders, diabetes, and certain drugs can also contribute to low B12 status.
B12 is abundant in animal foods like meat, fish, eggs, and dairy. Nutritional yeast, fortified plant milks and cereals can provide B12 for vegetarians. Those with absorption issues may need B12 supplements or injections.
Other deficiencies
Severe vitamin C deficiency (scurvy) has occasionally been linked to palpitations and arrhythmias. Thiamine (vitamin B1) deficiency has also been associated with rapid heart rates in rare cases.
Most palpitations occur due to non-nutritional causes. However, its worthwhile to rule out any deficiencies – especially magnesium, potassium, calcium or vitamin B12 – as an underlying or contributing factor.
When to see a doctor
In most cases, heart palpitations are harmless and resolve on their own. But its wise to consult your doctor if they:
- Occur frequently or worsen over time
- Are accompanied by lightheadedness, chest pain, or shortness of breath
- Happen during exercise or while at rest
- Interfere with your daily activities
- Are associated with an existing heart condition
Diagnostic tests like an EKG or Holter monitor can help determine the cause. Your doctor may check for underlying health conditions and nutrient deficiencies that could contribute to palpitations.
Lifestyle changes, medications, supplements, or rarely, medical procedures may be recommended as appropriate. Most palpitations can be easily managed once the cause is identified.
Tips to prevent palpitations
While palpitations sometimes indicate an underlying problem, you can take steps to reduce their frequency and intensity:
- Avoid stimulants like caffeine, energy drinks, and illicit drugs
- Quit smoking and limit alcohol intake
- Manage stress through yoga, meditation, or mindfulness
- Treat any nutrient deficiencies
- Stay well hydrated and limit heavy exercise in heat
- Follow up on medications that may cause side effects
- Use biofeedback to control your breathing during episodes
Key takeaways
- Common causes of palpitations include caffeine, stress, exercise, and certain medications.
- Nutrient deficiencies like magnesium, potassium, calcium and vitamin B12 may trigger palpitations in some people.
- See your doctor if palpitations are frequent, worsening, or interfering with daily life.
- Blood tests can check for underlying deficiencies or health conditions.
- Lifestyle changes, supplements, medications, or medical procedures may help manage palpitations.
Conclusion
While heart palpitations are usually harmless, their underlying cause should always be evaluated. Nutritional deficiencies are one potential trigger to address.
Getting sufficient magnesium, potassium, calcium and vitamin B12 from a balanced diet can help prevent deficiency-related palpitations. Those with absorption issues or certain medical conditions may require supplements.
See your doctor if palpitations become frequent or concerning. With an accurate diagnosis, most palpitations can be easily treated and managed. A few lifestyle tweaks can also go a long way in reducing episodes.
| Nutrient | Deficiency Effects | Food Sources |
|---|---|---|
| Magnesium | PVCs, arrhythmias, palpitations | Dark leafy greens, nuts, seeds, beans, fish, avocados, yogurt, whole grains |
| Potassium | Increased palpitation risk | Bananas, potatoes, dried apricots, yogurt, spinach, salmon, coconut water |
| Calcium | Arrhythmias, palpitations | Dairy, canned fish with bones, fortified plant milks, leafy greens, calcium-set tofu |
| Vitamin B12 | Effects on heart rhythm | Meat, fish, eggs, dairy, fortified foods and beverages |