Nearly half of all adults in the United States are suffering from high blood pressure. That’s nearly 120 million people. Of those people, 3 out of 4 of them don’t have their high blood pressure under control. As we all know too well, high blood pressure puts you at an increased risk for cardiovascular disease, heart attack, and stroke. In an effort to find natural ways that people can help keep their blood pressure in check, scientists have discovered that the essential mineral magnesium may play an important role.
Understanding the Connection Between Magnesium and Blood Pressure
Researchers have known for some time that magnesium appears to play a part in heart health, they just didn’t necessarily understand the connection with blood pressure itself. They have now found two potential ways in which the mineral may help to lower blood pressure. The first of these is a counterbalance effect. Magnesium counterbalances the effects of calcium on blood vessels. By binding to blood vessel walls, magnesium prevents constriction caused by calcium, thereby maintaining lower blood pressure. The second is a more protective effect. Magnesium plays a role in preventing injury to blood vessel walls, which in turn helps in regulating blood pressure levels. While this all sounds amazing, the question remains as to how effective it truly is.
Research Findings on Magnesium and Blood Pressure
Don’t go to your doctor asking to change your blood pressure meds for magnesium supplements just yet. Studies indicate that magnesium supplements may help in lowering blood pressure. May help and definitely will help are not the same thing. A comprehensive review of various studies showed a slight but noticeable reduction in both systolic and diastolic blood pressure with magnesium supplementation. The effectiveness of magnesium in reducing blood pressure blood pressure was observed to increase at doses exceeding 370 mg per day. Essentially, what the researchers found is what the scientific world would consider as ‘inconclusive evidence’. That is to say, there is some evidence that magnesium has a positive effect on blood pressure. How much of an effect, however, depends on the person. For example, for people with uncontrolled high blood pressure the effect was seen more clearly than in those whose blood pressure isn’t as high and is controlled.
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Potential Health Benefits of Magnesium for Heart Health
Now, just because Magnesium may or may not lower your blood pressure, it doesn’t mean that it is a mineral that you should toss aside and ignore. Beyond its role in blood pressure regulation, magnesium offers additional benefits for heart health. Research suggests that magnesium can decrease the risk of heart disease by maintaining healthy blood vessel walls and reducing the risk of strokes. Moreover, magnesium can help improve insulin function and possibly alleviate depressive symptoms. Beyond that, magnesium can do so much more for the body. It is essential for maintaining your electrolyte balance. It can also help you relax and get a better night’s sleep. We know that sleep is critically important for lowering risk of nearly every potential disease and condition, so there is more than one reason to look into whether or not this supplement may be right for you.
Side Effects of Magnesium Supplementation
While yes, it is natural and it is a mineral that our body needs, too much can produce unwanted symptoms. While generally well-tolerated, magnesium supplements may cause side effects such as diarrhea, nausea, abdominal pain, and low blood pressure. It is crucial to adhere to recommended daily doses to prevent adverse effects. As always, you must check with your doctor before starting a magnesium supplement. This is especially important if you are already taking other medications.
Recommended Daily Intake of Magnesium
The recommended daily intake of magnesium is 420 mg for male adults and 320 mg for female adults. Studies have shown that doses above 370 mg per day are effective in reducing blood pressure, with doses over 600 mg per day offering even more benefits. As you can see, the amounts of magnesium recommended for controlling blood pressure tend to be higher than the recommended daily intake. Not only this, but there are several different types of magnesium, each of which is generally for its own specific health problem. So again, before you start blindly taking a supplement, talk to your doctor and perhaps also a dietitian. They will be able to guide you and ensure that magnesium, and the quantity that you are taking, is safe for you.
Food Sources of Magnesium
While magnesium supplements are available, most people can meet their magnesium needs through diet. In fact, it is recommended that you do your best to rely on food sources of magnesium before turning to supplementation. This is not only because magnesium is important for your body, but also the foods that magnesium can be found in are generally healthy for you. If your goal is to lower your blood pressure, then consuming more of these foods (and therefore less of processed, salt, sugar, and fat-laden foods) will contribute to heart health and lower your blood pressure naturally. Foods rich in magnesium include beans, nuts, green leafy vegetables, whole grains, and dairy products like yogurt. A balanced diet can provide an adequate amount of magnesium to support heart health.
The Bottom Line
Magnesium, an essential mineral for heart health, shows promise in helping to lower blood pressure. While magnesium supplements can be beneficial, it is crucial to consult with healthcare providers before exceeding recommended doses. This is especially if there are underlying health conditions or medications that you may already have or already be taking. Incorporating magnesium-rich foods into the diet is certainly the more sustainable approach to maintain optimal magnesium levels for heart health, and simply good health in general.
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