This Common Mineral Could Affect Your Blood Pressure—Here’s What Really Happens When You Take Magnesium

This Common Mineral Could Affect Your Blood Pressure—Here’s What Really Happens When You Take Magnesium

Research is mixed on whether magnesium can lower blood pressure. Some studies suggest it may help, especially in people with high blood pressure or low magnesium levels, while others show little to no effect.

Magnesium does more than support heart health. It also plays an important role in blood sugar control, muscle and nerve function, bone strength, and energy production. Getting magnesium from food is usually the best approach. Seeds, nuts, beans, and leafy greens are excellent sources.

Magnesium helps blood vessels relax, which can support healthy blood pressure levels. However, scientists are still debating how much magnesium is needed for this effect and whether supplements truly make a difference.

Does Magnesium Lower Blood Pressure?

Magnesium is thought to help lower blood pressure by relaxing blood vessels. It also helps protect blood vessels by acting as an antioxidant, which may reduce damage to the vessel walls.

That said, study results have been inconsistent. Some research shows only a small or unclear effect, while other studies suggest a more noticeable benefit. The amount of magnesium needed to see results also varies across studies.

Overall, research suggests magnesium may:

Reviews of multiple studies show magnesium supplements can significantly reduce blood pressure in those with low magnesium levels.
Lower blood pressure in people with untreated high blood pressure. Daily doses of 600 mg or more have been linked to lower readings.
Reduce blood pressure in people with uncontrolled but treated high blood pressure. Doses ranging from 240 to 607 mg per day have shown benefits.

Magnesium supplements have also been shown to help reduce high blood pressure in people with diabetes, prediabetes, insulin resistance, and heart disease.

However, magnesium does not appear to help people whose blood pressure is already well controlled or those with normal blood pressure.

What Does Magnesium Do for the Body?

Magnesium is a mineral found naturally in many foods, as well as in supplements and certain medications. It plays a role in many essential body functions, including helping regulate blood pressure, blood sugar, and muscle and nerve function, supporting the production of protein, bone, and DNA, and maintaining strong bones by increasing bone density and lowering the risk of osteoporosis and fractures.

In 2022, the U.S. Food and Drug Administration approved a qualified health claim allowing foods and supplements containing magnesium to state that diets with adequate magnesium may reduce the risk of high blood pressure. However, the agency also noted that the scientific evidence remains inconsistent and inconclusive.

Magnesium-Rich Foods to Add to Your Diet

Experts recommend getting magnesium from whole foods rather than supplements or fortified products like breakfast cereals. Whole foods provide additional nutrients, such as fiber, that support overall health.

Foods high in magnesium include pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, black beans, edamame, peanut butter, and potatoes.

The recommended dietary allowance for magnesium is 400 mg per day for males ages 19 to 30 and 420 mg for males ages 31 and older. For females, the recommendation is 310 mg per day for ages 19 to 30 and 320 mg for ages 31 and up.

Talk to a Healthcare Provider

Always talk with a healthcare provider before starting magnesium supplements. Supplements can cause side effects and may interact with certain medications.

Should You Take Supplements?

Ideally, most people can meet their vitamin and mineral needs through a balanced, nutrient-rich diet. In some cases, supplements may be helpful if dietary intake falls short. Blood tests can determine whether you have a magnesium deficiency.

Magnesium deficiency is more common in older adults, people with gastrointestinal conditions, those with type 2 diabetes, and individuals with long-term alcohol use disorder.

Supplement use should be personalized and reviewed by a qualified professional. Magnesium supplements are not intended to treat, cure, or prevent disease.

Potential Side Effects

Magnesium from food is safe at any amount and does not need to be limited.

For supplements and medications, adults should not exceed 350 mg per day unless directed by a healthcare provider. Taking more than recommended may cause diarrhea, nausea, and abdominal cramps. Extremely high intakes can lead to irregular heart rhythms.

Magnesium supplements can also affect how certain medications work, including osteoporosis drugs, some antibiotics, diuretics, and medications used to treat acid reflux or ulcers. To avoid side effects and drug interactions, always check with a pharmacist or healthcare provider before adding magnesium supplements to your routine.