Magnesium is a mineral that supports the immune system, maintains normal muscle and nerve function, supports strong bones, and ensures a normal heartbeat. Research also suggests that taking a magnesium supplement may offer benefits for the heart.
Studies indicate that taking magnesium supplements may help lower blood pressure, particularly for people with high blood pressure.
Research suggests that taking 500 to 1,000 milligrams of magnesium supplements per day can help lower systolic blood pressure (the top number) by as much as 2.7 millimeters of mercury (mm Hg) to 5.6 mm Hg, and lower diastolic blood pressure (the bottom number) by as much as 1.7 mm Hg to 3.4 mm Hg.
High blood pressure—or hypertension—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.
More research 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.
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.
