Food sources of calcium and magnesium may help to prevent hypertension, or high blood pressure, but there isn't enough clinical evidence to conclude that dietary supplements provide the same benefit. Magnesium and calcium are macrominerals. To stay healthy, your body requires large amounts of macrominerals compared to trace minerals, which it needs in smaller amounts. Taking magnesium supplements along with calcium helps your body better absorb the calcium. Always speak with your physician before taking any new supplements, especially if you have high blood pressure.
About Hypertension
Physicians label hypertension as the silent killer because so many patients exhibit no symptoms. Left untreated, hypertension can lead to stroke, kidney disease or heart disease. Normal blood pressure, according to the National Heart, Lung and Blood Institute, is systolic pressure less than 120 and diastolic pressure less than 80. When written, your systolic pressure is normally above or before your diastolic pressure, e.g., 120/80. Even slightly elevated pressure can place you at risk of developing hypertension. Approximately one third of Americans have hypertension.
Research
Although calcium and magnesium appear to play a crucial role in maintaining healthy blood pressure, there is inconsistent clinical evidence regarding supplements. In his book "Modern Nutrition in Health and Disease," Dr. Maurice Edward Shils writes that although some patients with hypertension have reduced magnesium levels, studies providing magnesium supplements to patients achieved mixed results. Some studies indicate that patients benefit from supplements while others do not. In the February 2008 issue of "Hypertension," Dr. Lu Wang writes that the risk for hypertension decreases with higher levels of dietary calcium intake, but not with calcium supplements.
Additional Benefits of Calcium and Magnesium
Calcium is the most abundant mineral in your body and magnesium is fourth. Calcium not only helps ensure strong bones and teeth, you need it for healthy blood vessels, muscles and hormone secretion. Magnesium helps transport calcium and potassium throughout your body and aids in nerve and muscle function, blood sugar maintenance and metabolism.
Dietary Sources
Beans, nuts, soy, pumpkin seeds and okra are all high-magnesium foods. Milk, cheese, yogurt, spinach and salmon have high levels of calcium. Broccoli, tofu and spinach contain high levels of both minerals. The dietary effect of magnesium on high blood pressure is difficult to determine. This is because high-calcium foods are also typically high in fiber and potassium, both of which seem to have a beneficial effect on high blood pressure. All of these foods are also part of the Dietary Approaches to Stop Hypertension, or DASH, eating plan. The National Heart, Lung and Blood Institute recommends the DASH diet to help lower hypertension.
Dosage
The National Institutes of Health recommends that men ages 19 to 30 receive 400 mg of magnesium each day. Women the same age should receive 310 mg. At age 31 and older, the daily intake increases to 420 mg for men and 320 mg for women. The recommended daily intake of calcium is 1,000 mg per day for men and women up to age 50. It increases to 1,200 mg for women over age 50 and men over age 71.
References
- National Heart, Lung, and Blood Institute: What is High Blood Pressure
- "Modern Nutrition in Health and Disease"; Maurice Edward Shils, M.D., et al.; 2006
- "Hypertension"; Dietary Factors, Exercise, and Cardiovascular Risk; Lu Wang, M.D., Ph.D.; February 2008
- National Heart, Lung, and Blood Institute: DASH Diet
- National Institutes of Health: Magnesium
- National Institutes of Health: Calcium
