This is what happens to your blood pressure when you add magnesium to your diet

How does magnesium specifically impact blood pressure regulation?

Dr Palleti Siva Karthik Reddy, MBBS, MD, internal medicine consultant at Koshys Hospital, tells indianexpress.com, “Magnesium plays a critical role in regulating blood pressure by influencing several physiological mechanisms. Incorporating magnesium in the diet can help relax and widen blood vessels by regulating calcium and potassium levels in vascular smooth muscles. This process, known as vasodilation, lowers resistance within blood vessels, reducing blood pressure.”

He adds that it works with potassium and sodium to maintain electrolyte balance. It prevents excessive sodium retention, which is a major contributor to hypertension. Additionally, magnesium inhibits the action of angiotensin II, a hormone that causes blood vessels to constrict. By reducing vascular resistance, magnesium eases the workload on the heart.

Chronic inflammation contributes to hypertension. Magnesium reduces levels of inflammatory markers like C-reactive protein (CRP), which indirectly helps regulate blood pressure. Magnesium reduces the release of stress hormones like cortisol and adrenaline, which can spike blood pressure in stressful situations.

Dr Reddy reveals, “A meta-analysis published in Hypertension showed that increasing magnesium intake by 100 mg per day was associated with a modest reduction in systolic and diastolic blood pressure. This highlights its role as a valuable tool for cardiovascular health.”

The recommended daily magnesium intake varies by age and sex: adult men need 400–420 mg/day, and adult women require 310–320 mg/day. (Source: Freepik)

Forms of magnesium that are more effective for managing blood pressure

According to Dr Reddy, not all magnesium supplements are equally effective due to varying bioavailability. Magnesium citrate is highly absorbable and ideal for blood pressure regulation and alleviating constipation. Magnesium glycinate, bound to glycine, is gentle on the stomach and beneficial for anxiety and blood pressure management. Magnesium oxide has a high magnesium concentration but lower absorption, making it more suitable for digestive issues. Magnesium taurate combines magnesium with taurine, promoting cardiovascular health and reducing blood pressure. Magnesium malate includes malic acid, supporting energy production and muscle relaxation. 

“For effective blood pressure management, magnesium citrate, glycinate, and taurate are the most recommended due to their superior absorption rates and additional cardiovascular benefits,” Dr Reddy reveals.

Dietary sources

Dr Reddy states, “Adopt a magnesium-rich diet, complemented by the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasises fruits, vegetables, and whole grains.”

Some dietary sources, according to Dr Reddy, are:

-Leafy greens (spinach, kale).

-Nuts and seeds (almonds, pumpkin seeds).

-Whole grains and legumes (quinoa, black beans).

-Dairy products and fatty fish (salmon, mackerel).

Can excessive intake pose risks?

The recommended daily magnesium intake varies by age and sex: adult men need 400–420 mg/day, and adult women require 310–320 mg/day. “For hypertension, 500–600 mg/day may help lower blood pressure, but this should be taken under a healthcare provider’s guidance,” stresses Dr Reddy. 

Excessive magnesium intake, he adds, especially from supplements, can cause hypermagnesemia, leading to nausea, diarrhoea, irregular heartbeat, or low blood pressure. Individuals with kidney disease are at higher risk due to impaired magnesium excretion. While the tolerable upper limit for supplements is 350 mg/day, magnesium from food is generally safe.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.