Not everyone thinks about magnesium and the role it plays in the body but magnesium and your blood pressure are closely related.
Magnesium is needed for over 300 enzymatic system reactions throughout the body, including protein synthesis and blood pressure regulation. Magnesium and blood pressure are more correlated than most people think.
A recent study done by Dr. Yiqing Song, an associate professor of epidemiology at Indiana University School of Public Health, indicates there is a strong relationship between magnesium and blood pressure.
For the study, Song and his team gathered data from 34 clinical trials on magnesium supplements involving more than 2,000 people.
The recommended daily magnesium intake is about 400 mg for men and 300 mg for women. In the studies the researchers drew their data from, participants were given anywhere from 240 mg to 960 mg.
Song found that getting around 368 mg of magnesium each day could help to reduce blood pressure after approximately 3 months. Participants who reportedly took more magnesium had better blood flow.
Poor blood flow is a common cause for high blood pressure or heart disease. This study showed that having higher magnesium levels could help to dilate and loosen tightened blood vessels to help improve blood pressure levels.
Penny Kris-Etherton from the American Heart Association regarded the importance of these findings by stating that the study “underscores the importance of consuming a healthy diet that provides the recommended amount of magnesium as a strategy for helping to control blood pressure.”
A healthy diet that includes the recommended amount of fruits, vegetables, whole grains, and meat can give you 368 mg of magnesium each day.
Dr. Suzanne Steinbaum who reviewed the findings from Song’s study further elaborated the importance of eating a well-balanced meal: “As clinicians, we need to stress the importance of a well-balanced meal, not only for all the cholesterol lowering and sugar-modulating benefits but for ensuring an adequate amount of magnesium in the blood.”
Song does believe those who have low magnesium levels will experience the greatest benefits of getting the appropriate amount of magnesium. Those who already receive enough from their food or vitamins may already be experiencing the benefits.
A simple blood test at your doctor’s office can let you know the vitamins and minerals you need to add more of to your diet. Discuss your blood pressure and diet with your doctor regularly to ensure you’re on track as far as your magnesium and blood pressure.