Diets low in sodium and rich in
potassium, calcium, and magnesium are associated with healthier blood pressure
levels. These minerals play a pivotal
role in the body's regulation of fluid and the function of the arterial muscles.
Still, experimental trials with
supplementation have yielded mixed results, but a recent meta-analysis strengthens
the case for magnesium's blood pressure benefits. Researchers
pooled data from 34 magnesium supplementation clinical trials with a total of 2,028 participants, to find
a small but significant association between magnesium intake and reduced blood
pressure, particularly in those individuals whose diet is inadequate in
magnesium.
Combining the findings of the
different trials revealed that taking about 368 mg of magnesium daily for about
three months resulted in overall reductions in systolic blood pressure (the top
number in a reading) of 2 millimeters of mercury (mm/Hg) and diastolic blood
pressure (the bottom number) of 1.78 mm/Hg.
The effect of supplementation was more pronounced in individuals with
inadequate dietary magnesium sources.
What to do:
These findings underscore the importance of consuming a healthy diet
rich magnesium. The U.S. Recommended Dietary Allowance for magnesium
is 310-320 milligrams per day for women and 400-420 mg per day for men. While a balanced diet rich in plant foods is
plentiful in magnesium, it is estimated that 60-80% of Americans do not get
adequate dietary magnesium. Excellent
sources include whole grains, beans, nuts and dark green leafy vegetables. If you feel your diet might be lacking
discuss supplementation with your provider.
Do not supplement with high doses of magnesium as it can cause GI
symptoms, and impede absorption of other minerals or medications. Magnesium
aspartate, citrate, lactate, and chloride forms of the supplement are better
absorbed than magnesium oxide or sulfate.
Source:
Zhang X, Li Y, Gobbo LCD, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016. Published online ahead of print July 11 2016, DOI :10.1161/HYPERTENSIONAHA.116.07664
Information adapted from articles available at:
http://www.reuters.com/article/us-health-hypertension-magnesium-idUSKCN0ZT2LD
http://newsroom.heart.org/news/magnesium-may-modestly-lower-blood-pressure
https://medlineplus.gov/news/fullstory_159836.html
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