Blood pressure is the force exerted on the walls of your arteries as the heart pumps blood. This force continually changes in response to your environmental and emotional states. Generally, you want to keep your blood pressure below 120/80 mmHg. Supplementing magnesium to your diet may help you to achieve this. Nonetheless, you should always follow the guidance of your physician before making any dietary changes.
Magnesium
Magnesium is an essential component of a healthy diet. As the fourth most-abundant mineral in the body, it is necessary for more than 300 biochemical reactions, according to the Office of Dietary Supplements. This element helps support a healthy immune system, muscle and nerve function, and fortifies bones. Foods rich in this compound include halibut, whole grain wheat, almonds, soybeans and green vegetables. Not only does the magnesium content potentially aid in reducing blood pressure issues, but the additional fiber, mineral and vitamin content are beneficial as well. Typically, adult males 19 to 30 years old should consume 400 mg per day, while females should consume 310 mg per day. Male adults 31 years and older should get 420 mg per day; females should aim for 320 mg per day.
High Blood Pressure
High blood pressure, or hypertension, is characterized by a systolic/diastolic reading of 140/90 mmHg or higher. Since this condition does not exhibit symptoms and is usually diagnosed upon an associated disease like cardiovascular or kidney disorders, regular doctor visits can help prevent any complications. Magnesium is particularly important to blood pressure regulation, particularly in diabetics. Since hypertension is a risk factor associated with diabetes, diabetics should routinely ensure they consume adequate amounts each day.
Effects
The Dietary Approaches to Stop Hypertension, or DASH, diet recommended by the National Heart Lung and Blood Institute shows that foods high in magnesium also tended to be high in potassium and calcium as well, which helped to reduce blood pressure in hypertensive people. In a September 2004 article published in "Life Extension" magazine, Dr. Jay Cohen said studies showed patients with high blood pressure tended to have low magnesium levels. A lack of magnesium can cause metabolic changes, which can increase your risk of heart attack and stroke -- conditions directly related to blood pressure. Cohen also cites a study in which subjects took 411 to 548 mg of magnesium each day, which significantly reduced both systolic and diastolic blood pressure readings.
Bottom Line
Although evidence is extensive in regards to the effect of magnesium on high blood pressure, you should also note that too much magnesium could contribute to hypotension, or low blood pressure. This is of particular concern if you're taking supplements that significantly exceed the daily-recommended value. Ultimately, magnesium may contribute to blood pressure problems depending on how little or how much you consume it. If you currently suffer from hypertension or hypotension, you should take magnesium under the supervision of a physician to prevent any possible health complications.
References
- Office of Dietary Supplements: Magnesium
- MedlinePlus: Blood Pressure
- Linus Pauling Institute: Magnesium; Jane Higdon, Ph.D.; April 2003
- National Heart Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- "Life Extension"; Magnesium in Hypertension Prevention and Control; Jay Cohen, M.D.; September 2004
