Magnesium Supplements May Help Lower Blood Pressure
Hypertension, also known as high blood pressure, can lead to a number of health problems, including cardiovascular issues. A recent study suggests that magnesium may have blood pressure-lowering effects.
The researchers examined 34 randomized, double-blind, placebo-controlled trials that included people with normal blood pressure and those with high blood pressure between the ages of 18 and 84. There were a total of 2,028 participants included in the trials. 1,010 of them took magnesium supplements at a median dose of 368 mg per day for a median three months and 1,018 took a placebo.
After examining all of the data, the researchers found that magnesium supplementation was directly related to overall reductions in systolic and diastolic blood pressure. Three months of supplementation was associated with a 2.00 mmHG reduction in systolic blood pressure and a 1.78 mmHg reduction in diastolic blood pressure. Additionally, a dose of 300 mg per day for a month was enough to raise blood levels of magnesium and reduce blood pressure.
Researchers from Indiana University, Beijing Pinggu Hospital, Stanford University, McGill University, and Fukushima Medical University conducted the study. It was published online ahead of print on July 11, 2016, in Hypertension.
Magnesium helps build bones, enables nerves to function, and is essential to the production of energy from food. Previous studies have linked magnesium to reduced incidences of heart disease, hypertension and diabetes. Magnesium deficiency, which tends to be especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.
Eating more magnesium rich foods such as green leafy vegetables, meats, starches, grains, nuts and milk is one way to increase your magnesium intake. Taking a supplement is also a good option.