Hypertension, or high blood pressure, is a dangerous condition that can lead to heart disease, stroke, kidney disease and congestive heart failure. Dietary changes can help lower blood pressure, including the addition of magnesium. Both supplements and increased magnesium from foods can have beneficial effects on blood pressure.
Function
Magnesium is involved in more than 300 metabolic reactions in the body. These include muscle contraction and relaxation, macronutrient metabolism, protein synthesis and normal heart rhythm. According to an article in "Medical Hypotheses" published in February 2001, magnesium is also required for the regulation of calcium, sodium and potassium, nutrients involved in blood pressure regulation. An imbalance in these micronutrients leads to hypertension.
Food
Consuming high amounts of fruits, vegetables and whole grains has been shown to lower blood pressure. The Dietary Approach to Stop Hypertension, or DASH diet, proven to be effective in lowering blood pressure, emphasizes foods that contain high amounts of potassium, magnesium, calcium and fiber and low levels of sodium and fat. Because these foods contain so many beneficial components, it is impossible to determine if the decreased blood pressure is due to one specific nutrient.
Supplements
Linus Pauling Institute reports conflicting results from studies regarding using magnesium supplements to treat blood pressure. Some studies have shown beneficial effects of supplementation while others have found no effects. A potential difference in the studies may be the blood pressure levels of the subjects at the beginning of the study. Magnesium supplementation may be beneficial for individuals who do not consume enough magnesium from dietary sources or those who use diuretics, which can deplete levels.
Recommendations
The DASH diet suggests consuming 500 mg of magnesium from foods to help lower blood pressure. Foods high in magnesium include 100 percent bran cereals, brown rice, nuts, seeds, green leafy vegetables, soy products, milk and fruits. Talk to your doctor before taking supplements, as they can interfere with medications.
References
- MedlinePlus; Magnesium in Diet; March 2009
- University of Maryland Medical Center; Magnesium; June 2009
- Linus Pauling Institute; Magnesium; Jane Higdon; April 2003
- "Your Guide to Lowering Your Blood Pressure with DASH"; U.S. Department of Health and Human Services; 2006
- "Medical Hypotheses"; The Multifaceted and Widespread Pathology of Magnesium Deficiency; S. Johnson; February 2001
