Magnesium is necessary for more than 300 biochemical reactions in your body. It supports your immune system, maintains normal muscle and nerve function, supports strong bones, and ensures a normal heartbeat.
Research also shows that high intakes of dietary magnesium may help lower your blood pressure.
Studies show that dietary magnesium can help lower blood pressure (both systolic and diastolic) and the risk of developing hypertension (high blood pressure). Multiple studies have also found that magnesium supplements can significantly reduce blood pressure.
Systolic blood pressure is the measure of the maximum blood pressure in your arteries as your heart beats. Diastolic blood pressure is the measure of minimum blood pressure in your arteries as the heart muscle is at rest between heartbeats.
Studies have found that both dietary (obtained through food) and supplemental magnesium can help lower blood pressure.
Plus, research suggests that taking 500 to 1,000 milligrams of magnesium supplements per day can help lower systolic blood pressure by as much as 2.7 millimeters of mercury (mm Hg) to 5.6 mm Hg, and lower diastolic blood pressure by as much as 1.7 mm Hg to 3.4 mm Hg.
More study is needed to determine how magnesium works to lower blood pressure. However, some data suggests magnesium influences several pathways in your body that are responsible for lowering circulating volume (the total amount of blood within the circulatory system). This potentially improves the ability of your arteries to expand and contract.
While magnesium is an important nutrient for overall health, many studies show it is particularly helpful for your heart health. Magnesium supports your heart by lowering your risk of hypertension, which is associated with a lower risk of death from:
- Coronary heart disease (CHD): Also called ischemic heart disease, CHD is a type of heart disease that results when the heart’s arteries can’t provide enough oxygen-rich blood to the heart muscle.
- Congestive heart failure: A heart condition that occurs when the heart is unable to efficiently pump enough blood. As a result, the body is not provided with the amount of oxygen it needs to stay healthy.
- Cerebrovascular accidents (CVA): CVA is the medical term for a stroke, which is an interruption to the flow of blood in the brain’s cells.
Additionally, magnesium is necessary for regulating normal heart rhythm and keeping your heart beating steadily.
The recommended dietary allowance (RDA) of magnesium per day is:
- Males aged 19 to 30 years: 400 milligrams (mg)
- Females aged 19 to 30 years: 310 mg
- Males ages 31 and older: 420 mg
- Females ages 31 and older: 320 mg
In the United States, magnesium deficiency is uncommon in healthy individuals. However, you can lose a lot of magnesium due to very low dietary intakes, chronic (long-term) alcoholism, and the use of certain medications (such as loop diuretics and proton pump inhibitors).
To help reduce blood pressure, there are a number of dietary and lifestyle changes you can implement into your daily routine. These include:
- Eating a nutritious, well-balanced diet
- Getting daily movement, such as walking, running, or other forms of physical activity
- Managing your stress levels
- Quitting smoking
- Reducing or avoiding alcohol
- Maintaining a healthy weight
If you are considering adding a magnesium supplement to your daily routine or want to increase magnesium in your diet through magnesium-rich foods, it is important to speak to your healthcare provider. They can develop a personalized treatment plan for you if your blood pressure readings are too high.
Magnesium is an important mineral for overall health. Studies show dietary and supplemental magnesium may help lower blood pressure.
While further study is needed on the exact mechanisms of how magnesium lowers blood pressure, it’s important to make sure you are getting enough of the essential mineral through whole foods, such as leafy green vegetables, nuts, and beans, to support adequate levels of the nutrient.
If you are low or deficient in this nutrient, then a magnesium supplement can be helpful. Always consult with your healthcare provider before adding a new supplement to your routine.
