If you are suffering from high blood pressure, an increase of magnesium might be the answer. Magnesium is involved in more than 300 biochemical functions in the body and plays a vital role in maintaining optimum health, including keeping blood pressure stable. Magnesium deficiency can be caused by poor diet, excessive exercise or certain medication, such as diuretics. If you are considering magnesium supplements, consult your doctor first, as excessive magnesium can cause many serious health issues, such as vomiting, slowed heart rate and coma.
Magnesium
Magnesium is a chemical element and the fourth most common mineral in the body. About 50 percent of the human body's magnesium stores are found in bone. Magnesium is responsible for many important bodily functions, including maintaining normal muscle and nerve function, keeping heart rhythm steady, supporting a healthy immune system and keeping bones strong.
Effects on Blood Vessels
High blood pressure can be a result of low magnesium levels and an increase of magnesium can help to reduce blood pressure. According to a study published in "Nutrition, Metabolism & Cardiovascular Diseases Journal" in 2009, magnesium was shown to lower blood pressure in healthy adults with higher than average blood pressure. This is achieved thanks to the relaxing effects magnesium has on the body's blood vessels. According to Science Daily, when blood vessels constrict, the heart is forced to work harder and blood pressure subsequently is increased. Magnesium works to relax the blood vessels, preventing this from happening.
Magnesium Sources
Low magnesium levels are common in the U.S., according the the Dietary Office of Supplements, and loss of appetite, vomiting, nausea and weakness all can be indicators of low magnesium levels. Older adults and people suffering from diabetes, diarrhea, alcoholism or malabsorption problems are especially at risk of having low magnesium. If you need to increase your magnesium levels, the Office of Dietary Supplements recommends eating a wide variety of legumes, nuts, whole grains and vegetables, as these will help you meet your daily needs. Foods especially high in magnesium include halibut, almonds, cashews, spinach, nuts, oatmeal, potato and black-eyed peas. According to the University of Maryland Medical Center, eating low-fat dairy products and lots of fruits and vegetables on a regular basis is associated with lower blood pressure, as all of these foods are rich in magnesium, potassium and calcium.
Dietary Reference Intakes
The Office of Dietary Supplements provides a comprehensive list of magnesium requirements for different ages and genders. Children between the ages of 1 and 3 require approximately 80 mg per day, children between 4 and 8 require 130 mg per day and children between 9 and 13 require 240 mg per day. Male teenagers between 14 and 18 require 410 mg per day, whereas female teenagers of this age require 360 mg per day. Between 19 and 30, males require 400 mg per day and females require 310 mg per day. Males older than 30 require 420 mg per day and females need 320 mg per day.
