Adequate Magnesium Intake Can Be Achieved Through A Healthy Diet
Although 82 percent of the magnesium supplement dosages in the study were equal to or greater than the U.S. Recommended Dietary Allowance for adults, the American Heart Association say that magnesium, as a supplement, may not be necessary for the desired effect of maintaining blood pressure.
AHA spokesperson Penny Kris-Etherton, Ph.D., Prof. of Nutrition at the University of Pennsylvania, says, This 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.
She adds, Importantly, this amount of magnesium can be obtained from a healthy diet that is consistent with AHA dietary recommendations.
Yiqing Song notes, Consistent with previous studies, our evidence suggests that the anti-hypertensive effect of magnesium might be only effective among people with magnesium deficiency or insufficiency.
Such suggestive evidence indicates that maintenance of optimal magnesium status in the human body may help prevent or treat hypertension, he concludes.
The researchers additionally discovered that magnesium supplementation might only decrease blood pressure in people who have a deficiency in magnesium.
Limitations of the meta-analysis include the small number of participants in each study and significant dropout rates. However, the studies with lower dropout rates expressed a higher reduction in blood pressure.
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How Effective Is Magnesium For Blood Pressure
Magnesium is vital for the proper functioning of the human body. With more than 300 biochemicals in the body dependent on Magnesium, you need to maintain an abundant supply of it in the body. Not just boosting the neurotransmitters, Magnesium also plays a vital role in regulating the blood pressure in the body. Those who take Magnesium-rich foods tend to develop fewer chances of developing problems out of high blood pressure. This is because magnesium intake maintains healthy nerve and muscle functions.
According to a meta-analysis on the effects of Magnesium Supplementation on Blood Pressure, a study conducted 34 clinical trials on more than 2028 participants and the research summarized that those who had a median consumption of over 368 mg of Magnesium daily, witnessed a dramatic decline in the systolic blood pressure of more than 2.00 mm Hg and by 1.78 mm Hg. With the continuous intake of Magnesium for months, the blood pressure got in control in no time.
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Does Magnesium Lower Blood Pressure
Magnesium relaxes blood vessels and improves arterial blood flow. Turns out, anti-hypertensive medications have exactly the same effect. According to the recent studies, consuming magnesium for high blood pressure has shown positive results.
Still, be careful when you opt for supplements. About 60% of the mineral of the day is stored in our bones and then the remaining portion is mostly in the soft tissue. Less than 1% is flowing around in the bloodstream. RBC can show how much of the mineral our body absorbs. Its better to consult your doctor before you take mineral supplements. Have the blood work done in order to avoid overdose which can lead to
- Diarrhea
- Nausea
- Muscle weakness
Todays diets are calorie rich and nutrients poor. The destruction is caused by nutrition choices. In the past two decades, the US food supply went into the tank more than half of our diet consists of processed foods. Besides, the quality of our crops is decreasing pesticides are held responsible. So, the crops lack of the essential mineral has a direct impact on the ability to get it in our diet.
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Could Magnesium Regulate Blood Pressure
Around one third of adults in the United States have high blood pressure, only half of whom have their high blood pressure under control. New research, published in the American Heart Associations journal Hypertension, identifies magnesium as a potential remedy.
70 million people in the U.S. and increasing the risk of two of the leading causes of death for Americans heart disease and stroke preventing or controlling blood pressure is an essential healthcare objective.
Labeled the silent killer, due to often having no warning signs or symptoms, high blood pressure is a common and often dangerous condition.
A meta-analysis, funded by the Indiana University School of Medicine Strategic Research Initiative, details positive results that show an association between a daily intake of magnesium and a reduction in blood pressure.
Magnesium is already recognized as essential for over 300 biochemical reactions in the body.
While there has been ongoing research into whether magnesium has a significant effect on high blood pressure, it has been widely documented to maintain normal nerve and muscle function, maintain a steady heartbeat, support a healthy immune system, and help bones to remain strong.
The new research includes data from 34 clinical trials, with a total of 2,028 participants.
Song and colleagues also observed that patients who had an intake of 300 mg of magnesium per day had elevated blood magnesium levels and reduced blood pressure within a month.
Eating A Diet Rich In Magnesium Is Healthy In Many Ways
Magnesium is a naturally occurring mineral and is essential for proper functioning of the human body. In fact, more than 300 biochemical processes directly depend on magnesium. While magnesium is the fourth most abundant mineral in the human body, very little actually circulates in the blood or other tissues. Instead, most of the bodys store of magnesium is locked up in the hard outer layer of our bones. We obtain magnesium through the foods we eat, it is absorbed in the small intestine and excess amounts are excreted by the kidneys. In the past few years, there has been an increased interest in the possible role that magnesium may play in preventing and managing conditions like high blood pressure and cardiovascular disease.
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Magnesium Glycinate Benefits Sleep Mood Blood Pressure & More
Despite how essential it is to consume enough magnesium on a regular basis, many adults are believed to be magnesium-deficient up to 70 percent to 90 percent of the population, according to some findings. This means that the majority of people living in industrialized nations, even many who think they eat a mostly balanced diet, are missing out on the many benefits of magnesium. These include its ability to help manage pain, decrease digestive issues and support quality sleep. This is where a magnesium supplement such as magnesium glycinate comes in.
Given how common magnesium deficiency can be, many practitioners now recommend magnesium supplements to their patients, which fortunately are easy to find, inexpensive and available in a number of forms, including powders, salts, topical oils and capsules. One type of magnesium supplement that is often recommended by doctors due to its high absorption rate is magnesium glycinate a form that has added benefits due to containing the amino acid glycine, which is known for having calming qualities.
Bisphosphonates Interacts With Magnesium
Magnesium can decrease how much bisphosphate the body absorbs. Taking magnesium along with bisphosphates can decrease the effectiveness of bisphosphate. To avoid this interaction take bisphosphonate at least two hours before magnesium or later in the day.Some bisphosphonates include alendronate , etidronate , risedronate , tiludronate , and others.
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Exercises For Lowering Blood Pressure
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How To Lower Blood Pressure Naturally If You Have Hypertension
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How Much Magnesium Is Enough
According to the National Institutes of Health, the adult body contains 25 grams of magnesium, mostly in the bones. This amount depends on several factors, like diet and a persons kidney function. Many people do not get enough magnesium in their diets, says Dhanunjaya Lakkireddy, MD, chair of the American College of Cardiologys Electrophysiology Council.
The recommended dietary allowance for magnesium meaning the amount you should take in each day varies depending on your age and sex. On average, the RDA is 400 milligrams for men ages 19 to 30 and is lower, at 310 mg, for women of the same age. For those 31 and older, men should get 420 mg of magnesium daily, and women should get 320 mg daily. If a person’s magnesium level is less than 1.8 mg per deciliter, they are considered to have a magnesium deficiency, Dr. Lakkireddy explains.
What To Look For With Supplements
Dietary supplements are not carefully monitored in the United States. Because of this, the quality can vary from one brand to the next.
For the highest level of quality, look for supplements that have been independently tested by a certifying body like the U.S. Pharmacopeia , NSF International, or ConsumerLab. The certification confirms that the supplement contains the ingredients and amounts listed on the product label.
Always read the label to check for any added ingredients you may be allergic or sensitive to, including gluten and animal-based gelatin.
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How Low Magnesium Leads To Hypertension
Several conditions contribute to the development of high blood pressure,such as whether blood vessels are flexible , stressresponses, and structural changes in the blood vessels themselves.
Low magnesium levels impact all these conditions.
Blood Vessel Constriction
Magnesium keeps blood pressure down by aiding blood vessel relaxation anddilation.11-13
Magnesium is a cofactor, or helper compound, required for hundreds ofreactions throughout the body. One of those reactions leads to theproduction of prostaglandin E1, an important vascular relaxant which alsohelps prevent clots from forminginside blood vessels.14
Magnesium also tempers the secretion of the hormone aldosterone, which causes thekidney to hold onto sodium and water. This can affect blood pressure.15-17
When theres a deficiency of magnesium, blood vessels arechronically constricted and sodium and water are retained,resulting in hypertension.
Stress Responses
Stress is a physiological risk factor that leads to elevated bloodpressure.8
Sympathetic nervous system reflexes, often referred to as our fight or flight responses, cause therelease of neurotransmitters and hormones known collectively as catecholamines.These compounds exert a powerfulconstricting effect on blood vessels, raising blood pressure.
In lab studies, magnesium was shown to reduce the amount ofcatecholamines released in response to stressors.15,18
Blood Vessel Structure
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How Much Magnesium Should You Consume Daily
Side effects from too much magnesium from food are very rare. This is so because the body excretes any excess in the urine. However, if you consume too much magnesium from supplements, you can experience diarrhea, abdominal cramping and nausea.
Therefore, how much magnesium should you consume every day? The table below lists the current recommended daily amounts for magnesium as per the Institute of Medicine Food and Nutrition Board:
| Age |
- Personality changes: Studies have associated low magnesium with an increased risk of depression and anxiety.
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