Studies have shown it could help your blood pressure
Taking a regular supplement of magnesium may help to reduce blood pressure by relaxing the blood vessels and counteracting damage to them. According to verywellhealth, while food should always be your primary source of vitamins and minerals, taking supplements can be helpful.
However, taking too much magnesium through supplements can cause side effects, some of which can be severe. The NHS warns that having high blood pressure puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes. If left untreated, it can increase your risk of serious conditions including:
- heart disease
- heart attacks
- strokes
- heart failure
- kidney disease
- vascular dementia
Lowering your blood pressure, even a small amount, can help reduce your risk of these problems. By taking magnesium, you can help to lower as the mineral works to keep blood vessels relaxed.
Analysing the results of 34 different clinical trials, it found taking oral magnesium supplements significantly reduced blood pressure but was likely only effective in people already deficient in magnesium. However, another looked at the data of clinical trials of oral magnesium supplements for high blood pressure and in some cases, it was noted that people with untreated hypertension found that magnesium supplements of 600 milligrams (mg) per day or more were needed to lower blood pressure.
In other studies, which looked at people who were being treated for hypertension but whose hypertension was uncontrolled, they managed to lower their blood pressure which happened when they had magnesium doses from 240 to 607 mg/day. Studies that included people with controlled hypertension – or without hypertension – saw no blood pressure reduction with magnesium supplementation.
In other studies related to people with heart disease and diabetes, it found that the vital mineral reduces high blood pressure as well as those who are pre-diabetic or classed as insulin resistant. Blood Pressure UK warns that in order to keep your blood pressure healthy, “small changes” can make a “big difference” stating that by “lowering your blood pressure by just 10mmHg lowers your risk of a stroke or heart attack by a fifth.”
Additionally, Holland & Barrett say you can get magnesium from a range of sources including:
- legumes (e.g. edamame and black beans)
- nuts and seeds
- whole grains (e.g. wholemeal bread, brown rice and quinoa)
- green leafy vegetables
- fortified foods, like breakfast cereal
- milk, yoghurt and other milk products
They do warn that taking too much magnesium can lead to a sore stomach and diarrhoea. “In serious cases, it could also lead to low blood pressure, drowsiness, muscle weakness and difficulty breathing. Due to its laxative effects, you should take magnesium with meals or you may have some tummy troubles”, they caution.
