Hey there, friend; let me give you the lowdown on magnesium. This mineral can be found naturally in food, supplements, and even some medicines. And the FDA has recently given magnesium the thumbs up suggesting that consuming enough of it can reduce your risk of high blood pressure.
But, here's the kicker, a lot of the scientific community isn't completely in support of it yet.
That's because while some studies have shown that magnesium can help lower your blood pressure, there are still questions on just how much to take and which form is the best.
My thoughts on the subject? Stick to getting your magnesium from food whenever possible. It's always better to keep things natural.
In this article, however, we are going to dive into all the wonderful things magnesium does for your body and the benefits it can bring you. Plus, we'll look at some tasty foods that are packed with magnesium.
And for those of you who want to explore magnesium supplements, we'll get into that too, including potential side effects. So, let's get started and get your health on track!
WHAT DOES MAGNESIUM DO TO LOWER BLOOD PRESSURE FOR YOU?
Magnesium is like the unsung hero of keeping our bodies healthy and in tip-top shape. Seriously, this mineral does so much for us.
First off, magnesium helps regulate some of the most important things in our bodies, like blood pressure, blood sugar, and even muscle and nerve function. It's like the conductor of a symphony, making sure everything plays harmoniously together.
Magnesium also lends a hand in building important stuff, like protein, bones, and even DNA!
And here's an interesting note: If you want to keep your bones strong and avoid fractures or potential osteoporosis, higher magnesium intake can do the trick. It helps increase bone density, giving them the strength they need.
Magnesium also lowers the risk and symptoms of type 2 diabetes by working its magic on blood sugar regulation. It's like having a secret weapon to keep those levels in check.
So, don't underestimate the power of magnesium in your body. It's a superhero hiding in plain sight, keeping things running smoothly and helping you live your best life in the quest for health and wellness!
Let's talk about the incredible benefits of magnesium and blood pressure. You see, when our blood vessels get all stiff and constricted, our blood pressure goes through the roof. Not good, right?
Well, it turns out that this fantastic mineral has the power to keep our blood vessels relaxed, like a zen master for our circulation. And that's not all. Magnesium also acts as an antioxidant, swooping in to counteract any damage to our blood vessels. Talk about a superhero move!
Now, let me be real with you. Some studies have given us some mixed results when it comes to magnesium's impact on blood pressure. But we do know that for the folks who are already low on magnesium, taking oral supplements can significantly reduce blood pressure.
In fact, one study looked at a bunch of different trials and found that magnesium doses of 600 milligrams (mg) per day or more were needed to lower blood pressure in folks with untreated hypertension. And for those who already have hypertension but haven't gotten it fully under control, doses between 240 to 607 mg/day seemed to do the job.
But magnesium doesn't stop at blood pressure. It's like a multi-tasking superstar! It has been shown to reduce high blood pressure in folks dealing with diabetes, prediabetes, insulin resistance, and even heart disease. Making it a powerful player in the fight for our health!
Just remember, if you're thinking of adding any supplements to your routine, it's always a good idea to chat with your doctor first. They'll guide you in the right direction.
MAGNESIUM RICH FOODS
When it comes to getting your daily dose of magnesium, you can always rely on getting back to basics with good ol' natural foods. Why, you ask? Well, read on!
When you opt for natural foods that are loaded with magnesium, you're getting more than just that mineral alone. You're also getting a bunch of other nutrients, like fiber and phytonutrients that come with a whole slew of additional health benefits.
Now, here's the scoop. The FDA doesn't require food labels to list magnesium content, unless it's been added to the food. Sneaky, right? But I've provided you a list of magnesium-rich foods that'll have you covered. They are:
You've got plenty of tasty options to choose from, my friend. Take your pick and get munching!
Oh, and I almost forgot to mention the Recommended Dietary Allowance (RDA) for magnesium. For you younger guys (aged 19 to 30), aim for 400 mg a day. And for us who are 31 and older, bump it up to 420 mg. As for the ladies, your target is 310 mg if you're 19 to 30, and 320 mg if you're 31 and up. Simple, right?
But before you go on a magnesium frenzy, I will repeat: It's ALWAYS a good idea to chat with your healthcare provider before popping any magnesium supplements. These things can have some side effects and may interact with certain medications. So, better to be safe than sorry, my friend!
SHOULD YOU SUPPLEMENT WITH MAGNESIUM?
Should you be jumping on the magnesium supplement train? Well, an unfortunate truth is that more than half of Americans are lacking in dietary magnesium. And believe it or not, us older adults, folks with GI issues, type 2 diabetes, or those who've had a long-term love affair with alcohol are even MORE prone to not getting enough of this important mineral. But fear not, because there are some options to consider.
According to the Dietary Guidelines for Americans, if you struggle to meet the recommended daily allowance (RDA) for nutrients through food alone, dietary supplements might be worth thinking about. They can give you that extra boost you need to keep your magnesium levels in check.
However, not all magnesium supplements are created equal. They come in different forms, and your body's ability to absorb them can vary based on type. It's like playing a game of hit or miss. But worry not, because I've done some digging and found some helpful info for you.
Studies have shown that magnesium aspartate, chloride, oxide, pidolate, and amino-acid chelate can be effective at lowering blood pressure in folks dealing with uncontrolled hypertension (as long as they're also taking blood pressure-lowering medications).
Some research even suggests that magnesium taurate could work its magic for lowering blood pressure too.
Now, if you're in the same boat but NOT taking any of those medications, those forms of magnesium may not do the trick for you. It's all about finding the right combo.
But before you start popping ANY magnesium supplements, REMEMBER to have a chat with your healthcare provider. They'll guide you in the right direction, minimize potential side effects, and make sure everything aligns with your health goals and unique situation.
THE SIDE EFFECTS OF MAGNESIUM
Now, let's talk about magnesium and the possible side effects that can come with it. Now, I know it might seem like a bit of a bother, but trust me, this info can help you stay on top of things.
First off, when it comes to magnesium from food, you're in the clear. You don't have to worry about limitations or harm. Eat up, my friend!
However, when it comes to magnesium supplements or medications, I urge you to listen up ...
It's recommended that us adults stick to a maximum of 350 mg per day. Anything more than that can lead to some unwanted side effects. Including such things as diarrhea, nausea, abdominal cramps, and, at seriously high levels, even an irregular heartbeat.
Yikes! We don't want that! So, let's keep it in check, okay?
Here's another thing to consider, the upper limit (UL) for magnesium from supplements and medications can be lower than the recommended daily allowance (RDA) for different age groups.
Why? Well, because the RDAs take into account all the magnesium we get from our food, beverages, supplements, and medications.
But the ULs (upper limits) only consider the magnesium from dietary supplements and medications. They don't count the magnesium we eat naturally through our food and drinks. So keep both eyes open and make sure you're not overdoing it.
And hey, here's another heads up. Magnesium supplements can sometimes interfere with how certain medications do their thing. So be on the lookout if you're taking any of these:
Bisphosphonates (for osteoporosis)
antibiotics like tetracyclines and quinolones
diuretics (water pills), and
proton pump inhibitors (used for ulcers or acid reflux)
If you're taking any of these meds, it's always a good idea to have a chat with your pharmacist or healthcare provider before starting any magnesium supplements. Remember: Better to be safe than sorry!
TO SUM IT ALL UP
Now let's sum up this post on magnesium and round-out the info provided.
Although some studies suggest that higher levels of magnesium might help lower blood pressure in certain folks, the data on this is still kinda fuzzy.
Unfortunately, we don't have a conclusive or consistent answer on how effective magnesium is or what dosage or form works best. It seems to vary from person to person. But hey, that doesn't mean we throw in the towel. It just means we need to be a bit cautious, involve our medical professionals, and keep our expectations in check.
The truth is that magnesium is a valuable component in our bodies. It performs all sorts of important functions. And you know what? The best way to get your magnesium fix is through dietary sources. So be sure to eat some yummy foods from the list provided above!
And I get it, sometimes it's tough to meet those magnesium needs through your meals alone. That's when we can consider supplements. A little extra boost, you know?
But before you start popping those magnesium pills like they're candy, there's something I need to remind you of. Magnesium supplements can come with some side effects, and they can even interact negatively with certain medications you might be taking.
So, the best thing you can do is have a good old chat with your healthcare practitioner before diving into the world of magnesium supplements.
Until next time, keep moving toward a better you. You're doing great, my friend! And remember, magnesium is a potential ally, but like anything else, it's all about finding the right balance.
Take care of yourself, keep that enthusiasm going, and I'll be right here cheering you on every step of the way. Stay awesome!
U.S. Food and Drug Administration. FDA announces qualified health claim for magnesium and risk of reduced blood pressure.
National Institutes of Health. Magnesium fact sheet for consumers.
Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664
Rosanoff A, Costello RB, Johnson GH. Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials. Nutrients. 2021;13(1):195. doi:10.3390/nu13010195
Dibaba DT, Xun P, Song Y, Rosanoff A, Shechter M, He K. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921-929. doi:10.3945/ajcn.117.155291
Dietary Guidelines for Americans. Top 10 things you need to know about the dietary guidelines for Americans, 2020-2025.
National Institutes of Health. Magnesium fact sheet for health professionals.
Shrivastava P, Choudhary R, Nirmalkar U, et al. Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. J Tradit Complement Med. 2018;9(2):119-123. doi:10.1016/j.jtcme.2017.06.010
Verywell Health. Does Magnesium Lower Blood Pressure?