Can magnesium affect blood pressure? What is the correct dosage of magnesium for high blood pressure and other body abnormalities? Is it effective in reducing the negative effects of high blood pressure? How should it be consumed? And what are the other benefits of this mineral?
I- Do We Need Magnesium?
Magnesium is a mineral that is important for maintaining the function of our nerves, cells, bones, muscles, and heart.
Most people get enough magnesium in their normal diet, but sometimes supplementation is necessary when this mineral is deficient in our body for various reasons.
II- What Is High Blood Pressure (Hypertension)?
Blood pressure is the force of blood flowing through the arteries of the human (or even animal) body.
Arteries are blood vessels that carry blood from the heart to the rest of the body.
When the heartbeats, it pushes the blood through these arteries, the blood highways.
And when the blood flows, it exerts a certain pressure on the walls of these kinds of pipes (arteries). This is called blood pressure.
High blood pressure (also called hypertension) occurs when the blood flows through the arteries at a higher pressure than normal.
Many different factors can cause high blood pressure. And if blood pressure gets too high or stays high for a long time, it can cause health problems.
Uncontrolled high blood pressure increases the risk of stroke, heart disease, heart attack, and kidney failure.
III- Can Magnesium Affect Blood Pressure (Hypertension)?
1/ Does Magnesium Raise or Lower Blood Pressure?
Studies have shown that magnesium has a beneficial effect on blood pressure, lowering it when it is high and raising it when it is low.
Taking magnesium helps to regulate blood pressure. Magnesium is therefore recommended for regular use in case of blood pressure problems!
2/ What Type of Magnesium Lower Blood Pressure?
It is advisable to take magnesium against high blood pressure. For this, opt for a combination of taurine and magnesium.
Marine magnesium or magnesium chloride would have less effect against hypertension.
3/ How Much Magnesium Lower Blood Pressure
An overdose of magnesium can have serious consequences on our bodies. Magnesium treats constipation problems if consumed within the norms.
In case of overdose, you may suffer from diarrhea more or less strong, as well as bloating.
But this is not the only effect on your digestive system, you may also experience vomiting and increased acidity in your stomach, resulting in abdominal pain.
You may also suffer from dehydration and low blood pressure. This is why it is very important to take the right amount of magnesium during a treatment.
In the case of taking magnesium-rich water, please count 20 mg of magnesium for 1 liter of water. For adults and children over 5 years old, drink one dose every 6 hours for 48 hours, then every 8 hours until good results are obtained.
Knowing that a dose is equivalent to 125 ml or a normal glass, 1 liter of water should offer you 8 doses. It should be noted that 2 to 5 liters of magnesium are necessary to obtain good visible and durable results.
You can take magnesium cures that last up to one month, but be careful not to exceed that, beyond that, this cure can have unpleasant effects on your body.
So be careful and do not hesitate to ask your doctor for advice.
The right dosage:
As a general rule, here are the recommended daily intakes for magnesium:
- From 1 to 3 years: 80 mg/day
- From 4 to 8 years old: 130 mg/day
- 9 to 13 years old: 240 mg/day
Women:
- 14 to 18 years: 360 mg/day
- 18 to 30 years: 310 mg/day
- 31+ years: 320 mg/day
Men:
- 14 to 18 years: 410 mg/day
- 18 to 30 years: 400 mg/day
- + Over 31 years old: 420 mg/day
4/ Magnesium and High Blood Pressure (Hypertension)
A magnesium deficiency causes the blood vessels to shrink, which results in increased blood pressure.
A magnesium cure will relax the arteries to regulate blood pressure while having positive effects on cardiovascular health by fighting against heart attacks, strokes, angina …
Consuming enough magnesium will give you tone and a new life by promoting the relaxation of the body while giving you a feeling of relaxation and well-being.
Several studies have proven the beneficial effect of magnesium on cardiovascular health by highlighting the lack of magnesium in almost all patients suffering from hypertension or angina pectoris for example.
Supplementation of 350 mg/day in patients had significantly improved blood flow problems and palpitations.
So for iron health, don’t forget to think about a good intake of magnesium, a mineral that we lack more and more due to the industrialization of our foodstuffs.
5/ How to Consume Magnesium for Hypertension?
There are several ways to consume magnesium nowadays. Between Magnesium taurate, Nigari salt, liquid magnesium ampoules, natural intake via magnesium-rich mineral water, or simply by eating organic green vegetables, dried fruit, and seafood, there is nothing to stop you from boosting your mineral intake.
6/ Foods Rich in Magnesium
- Dairy products
- Legumes
- Spinach, kale and other leafy vegetables
- All nuts and edible seeds
- Dark chocolate
- Fish and shellfish
- Soy cheese and soybeans
- Whole grains (for example, brown rice, quinoa and whole wheat breads)
5/ Magnesium for Blood Pressure Side Effects
If you suffer from renal insufficiency, please do not consume magnesium without the advice of your doctor.
If you are a pregnant or breastfeeding woman, please consult your doctor before deciding to take magnesium.
III- Other Benefits of Magnesium
- Anti-stress
- Anti-aging
- Helps regulate blood sugar levels, therefore very good for diabetes.
- Anti-depression
- Osteoporosis: it gives a certain solidity to the bones and thus avoids this disease
- It can reduce the effects of premenstrual syndrome
- Doing regular purges of magnesium slows down and attenuates the effects of the heavy legs disease
- It plays a very important role against all inflammations that affect the human body such as arthritis and rheumatism
- An excellent intestinal and stomach cleanser. It is effective against constipation and colic
- Several studies show that magnesium is effective against asthma, bronchitis, pneumonia and emphysema
IV- Other Supplements to Take for High Blood Pressure
# Potassium
Potassium allows the body, especially the kidneys, to better eliminate sodium from the human body.
The sodium present in salt is one of the main causes of high blood pressure.
# Vitamin D
Studies and research have shown a link between vitamin D deficiency and high blood pressure.
These findings are the results of a meta-analysis that determined that vitamin D supplementation could improve blood pressure.
# Calcium
Although not significant, there are benefits to taking calcium for people with high blood pressure.
However, it works best when combined with a diet rich in fruits and vegetables.
# Vitamin C
Vitamin C is known to have antioxidant properties. Studies conducted in 2012 by researchers at John Hopkins demonstrated its effectiveness on blood pressure in hypertensives.
# Probiotics
In the intestinal microbiota of hypertensive individuals, a weakness in acetate- and butyrate-producing bacteria has been noted.
Although this hypothesis has not yet been fully verified, it is possible that a probiotic intake could reduce blood pressure.
# B vitamins
A Chinese study has highlighted the benefits of these vitamins for people with high blood pressure.
Because B vitamins act on blood cells, they would be able to reduce the risk of heart attack by nearly 7%.
# Melatonin
Taking a dose of melatonin helps regulate circadian rhythms and regulate blood pressure.
Melatonin is a hormone, known for its effect on sleep.
# CoQ 10
Coenzyme Q10 is an antioxidant that acts on oxidative stress. The latter is responsible for the poor health of the arteries.
As a vasodilator, coenzyme Q10 reduces blood pressure.
# L-arginine
This compound is an amino acid that allows better dilation of the arteries. A study conducted in 2011 demonstrated the effects of this compound on high blood pressure.
# Ginger
Because it acts as an anticoagulant, ginger helps to reduce blood pressure.
Indeed, liquefying blood reduces its pressure on the arterial walls.
# Garlic
Garlic effectively lowers blood pressure. It could be dangerous for people who are not hypertensive.
Garlic should be avoided if you have low blood pressure!
# Beet
Some studies have shown that consuming beet juice would be an asset in reducing blood pressure.
# Green Tea
Used in Chinese medicine for a long time, green tea helps reduce blood pressure and is even more effective for people suffering from obesity.
# Fish Oil
Fish oil contains omega 3. These have properties on high blood pressure, including vasodilator function.
V- The Role of Magnesium in Hypertension and Cardiovascular Disease
Magnesium supplementation is useful in the fight against high blood pressure. It is also a way to soothe those who suffer from cardiovascular diseases.
Dietary supplements are a kind of concentrated product of essential elements for the functioning of vital organs.
That is why it is strongly advised to respect the dosage in order not to overload the body and cause undesirable effects such as diarrhea.
Also, it is the fastest way to fill a magnesium deficiency in the body and their effects are almost immediate!
VII- Other Question about Magnesium and Blood Pressure
# How Quickly Does Magnesium Lower Blood Pressure
Indeed, magnesium lowers blood pressure, but its time of action is not well known.
But sometimes the result is felt in the first days of magnesium supplementation.
# Does Magnesium Lower Diastolic Blood Pressure
Studies have indeed proven that magnesium lowers diastolic blood pressure. By respecting the dosages, magnesium will have a very positive effect on diastolic pressure very quickly.
# Magnesium and Blood Pressure Medication
If you are taking blood pressure medication, be sure to consult your doctor before taking magnesium.
Some medications are not recommended to be taken in conjunction with a magnesium treatment.
# Can Too Much Magnesium Cause High Blood Pressure
An overdose of magnesium can lower blood pressure and cause, on the contrary, hypotension.
But this remains a very rare case.
# When you Should Not Take Magnesium
It is not indicated for hypotensive people to take magnesium, especially if they do not have a deficiency in this mineral.
# What is the best Time to Take Magnesium for Blood Pressure
Magnesium can be taken with meals, in the morning and evening. Consult your doctor for the appropriate dosage.
Also, it is best to avoid taking it on an empty stomach as with all dietary supplements.
# Is Magnesium Oxide Lower Blood Pressure
Magnesium oxide is more often used for colopathy than for hypertension.
As mentioned above, it is better to take magnesium taurate if you want a supplement that will lower your blood pressure.
# Does magnesium Relax Blood Vessels
Magnesium is beneficial to the arteries because it reduces the level of calcium and thus the risk of coronary disease.
It also reduces blood clotting and occasionally relaxes arteries that are under pressure from blood on their inner walls.
# Is Magnesium a Vasodilator
Studies have indeed proven the vasodilator effect of magnesium.
Useful Links:
12 Evidence-Based Health Benefits of Magnesium
Systolic Blood Pressure Intervention Trial (SPRINT)
Trial of Intensive Blood-Pressure Control in Older Patients with Hypertension