What happens to your blood pressure when you add magnesium to your diet

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 heart rhythm.

Research also shows that High intakes of dietary magnesium may help lower your blood pressure.

Studies show that dietary magnesium can help reduce blood pressure (systolic and diastolic) and the risk of developing hypertension (high blood pressure). Several studies have also shown that magnesium supplements can significantly reduce blood pressure.

Systolic blood pressure is the measurement of the maximum blood pressure in your arteries when your heart beats. Diastolic blood pressure is the measurement of the minimum blood pressure in your arteries when the heart muscle is at rest between heartbeats.

Studies have shown that both dietary (obtained through food) and magnesium supplement can help lower blood pressure.

Additionally, research suggests that taking 500 to 1,000 milligrams of magnesium supplements per day can help lower systolic blood pressure by up to 2.7 millimeters of mercury (mm Hg) to 5.6 mm Hg, and lower diastolic blood pressure by up to 1.7 mm Hg to 3.4 mm Hg.

More studies are needed to determine how magnesium works to lower blood pressure. However, some evidence suggests that magnesium influences several pathways in your body responsible for decreasing circulating volume (the total amount of blood in the circulatory system). This potentially improves the ability of your arteries to expand and contract.

Although magnesium is an important nutrient for overall health, many studies show it is particularly helpful for heart health. Magnesium supports your heart by reducing your risk of hypertension, which is associated with a lower risk of death from:

• Coronary heart disease (CHD): Also called ischemic heart disease, coronary heart disease is a type of heart disease that occurs when the arteries of the heart cannot supply enough oxygen-rich blood to the heart muscle.
• Congestive heart failure: Heart disease that occurs when the heart is unable to pump enough blood efficiently. As a result, the body does not receive the amount of oxygen it needs to stay healthy.
• Cerebrovascular accidents (CVA): CVA is the medical term for stroke, which is an interruption of blood flow to brain cells.

Additionally, magnesium is necessary for regulating normal heart rate and maintaining a regular heartbeat.

The recommended dietary allowance (RDA) of magnesium per day is:

• Men aged 19 to 30: 400 milligrams (mg)
• Women aged 19 to 30: 310mg
• Men aged 31 and over: 420mg
• Women aged 31 and over: 320mg

In the United States, magnesium deficiency is rare in healthy individuals. However, you can lose a lot of magnesium due to very low dietary intake, chronic (long-term) alcoholism, and taking certain medications (such as loop diuretics and proton pump inhibitors).

To help reduce blood pressure, there are a number of diet and lifestyle changes you can make into your daily routine. These include:

• Eat a nutritious and balanced diet
• Doing daily movements, such as walking, running, or other forms of physical activity
• Manage your stress level
• Stop smoking
• Reduce or avoid alcohol
• Maintain a healthy weight

If you are considering adding a magnesium supplement to your daily routine or would like to increase your dietary magnesium through magnesium-rich foods, it is important to talk to your healthcare professional. They can develop a personalized treatment plan for you if your blood pressure results are too high.

Magnesium is an important mineral for overall health. Studies show that dietary and supplemental magnesium can help lower blood pressure.

Although more study is needed on the exact mechanisms by which magnesium lowers blood pressure, it’s important to make sure you’re getting enough essential minerals from whole foods, such as green leafy vegetables, nuts and beans, to maintain adequate levels of the nutrient.

If you are low or deficient in this nutrient, a magnesium supplement may be helpful. Always consult your healthcare professional before adding a new supplement to your routine.