Magnesium and High Blood Pressure: Can It Help?
Magnesium and high blood pressure are connected because this mineral helps regulate blood pressure, muscle function, and nerve activity. Getting enough magnesium supports heart health. However, the blood pressure benefits of supplements are usually modest.
Can Magnesium Lower Blood Pressure?
A review of 34 clinical trials involving 2,028 adults found that magnesium supplements lowered the top blood pressure number by about 2 points and the bottom number by about 1.8 points, on average.
The studies lasted about three months on average. These results suggest that magnesium may offer some help, but it should not replace prescribed blood pressure medicine.
Magnesium-Rich Foods for Blood Pressure Support
Food is a good place to start. Sources of magnesium include:
Pumpkin seeds and almonds
Spinach and other leafy greens
Black beans and lentils
Whole grains, such as oatmeal
These foods can help you meet your daily magnesium needs while adding other useful nutrients to your meals.
Should You Take Magnesium for High Blood Pressure?
Talk with your healthcare provider before starting a supplement, especially if you have kidney disease or take prescription medicines. Poor kidney function can allow magnesium to build up in the body. Supplements can also cause diarrhea and interfere with certain medicines.
For adults, the usual upper limit is 350 mg daily from supplements and medicines, unless a healthcare provider recommends otherwise. This limit does not include magnesium naturally present in food.
Continue checking your blood pressure and taking your medicines as prescribed.
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References
Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016, 68(2), 324–333. Read the study.
National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.
