High blood pressure is a significant health issue affecting approximately 1 out of 3 adults in UK and Ireland. It is a key thing contributing to heart attack and stroke. Although medication effectively controls blood pressure levels, a lot of people desire to discover organic methods of reducing blood pressure.
If you want to find out how magnesium and blood pressure are related to each other? Does magnesium help in lowering blood pressure level? This guide helps to know more about magnesium and blood pressure and about the methods through which magnesium can bring down your blood pressure levels.
What is Magnesium and Why is it Important?
Magnesium is an important mineral for more than 300 biochemical functions occurs in our bodies regularly, like muscle contractions, nerve impulses, mitochondrial energy production, bone development, and heartbeat control.
Our heart health depends a lot on magnesium for its proper functioning. One of the functions of magnesium is the relaxation of the walls of blood vessels. Besides that, magnesium helps manage blood pressure by regulating calcium and potassium levels, the two most important minerals for this purpose. Unfortunately, most of the adults living in the UK and Ireland are not eating sufficient amounts of magnesium in their diets, as the main source of their foods are the processed food.
How Does Magnesium Help Lower Blood Pressure?
Magnesium is capable of lowering blood pressure in many ways. Below are the possible methods by which magnesium can help to lower your blood pressure:
Helps Blood Vessels to Relax
Magnesium may help blood vessel walls to relax by acting as a natural calcium blocker. As blood vessel walls relax, the blood flow through them is very smooth, which in turn might decrease the pressure in the arteries.
Regulates Electrolytes
Magnesium, potassium, and sodium are the key electrolytes involved in maintaining the fluid balance and muscle function within blood vessels and throughout the body. So, Magnesium can lower your blood pressure by maintaining electrolyte balance.
Lowers Arterial Stiffness
There is scientific research evidence that higher magnesium consumption may result in a decrease in the stiffness of arterial blood vessels, which is one of the major factors that helps prevent high blood pressure.
What Does the Research Say About Magnesium and Blood Pressure?
There is evidence that magnesium might help lower blood pressure, mostly in people who have high blood pressure, low magnesium intake, or are deficient in magnesium.
Some evidence points to the fact that magnesium supplements can cause small but clinically significant reductions in both systolic and diastolic measures of blood pressure. But the results depend on the amount, length of time, and the person's initial magnesium level.
One should not think of magnesium as a solution for high blood pressure. It may offer certain advantages, but it must not be seen as a substitute for blood pressure medication and doctor's orders.
The main advantages of magnesium supplementation are usually noticed when it is combined with other healthy changes in lifestyle, like better eating, more exercise, and less salt consumption.
Benefits of Magnesium to Lower Blood Pressure
Scientists think magnesium can aid in keeping blood pressure at a healthy level in different ways.
Helps Blood Vessels Relax
Magnesium acts as a natural blocker for calcium since it helps the walls of the blood vessels relax. If the blood vessels are more relaxed, the blood will flow more easily, and pressure in the arteries may decrease.
Supports Healthy Circulation
When the levels of magnesium are enough, this ensures a normal function of endothelium, which means the health of the inner lining of blood vessels. Blood vessels that are healthy can properly control blood flow and pressure.
Balances Other Electrolytes
Magnesium with potassium and sodium to keep the balance of fluids and also the right function of muscles, including the ones inside the walls of blood vessels.
Reduces Vascular Stiffness
One of the factors that is linked to high blood pressure and cardiovascular diseases is the stiffness of arteries. Some researchers suggest that one way to reduce this stiffness is through adequate magnesium intake.
Best Magnesium-Rich Foods for Blood Pressure
It is generally better to add more magnesium-rich foods into your diet, rather than bringing in supplements taking magnesium. Here are the foods that are the richest sources of magnesium include Pumpkin seeds, Almonds, Cashew nuts, Spinach, Kale, Black beans, Lentils, Chickpeas, Oats, Wholegrain bread, Brown rice, Mackerel, and Dark chocolate
Daily Magnesium Intake Recommendations
In the UK and Ireland, the recommended dose of magnesium intake for adults is approximately:
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Men (19 to 64 years): 300 mg daily
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Women (19 to 64 years): 270 mg daily
Usually, people can easily get this much amount of magnesium without any supplement by including foods, nuts, seeds, legumes, and plenty of green leafy vegetables in their diet.
People who want to take magnesium supplements should read product instructions and, before taking the supplement, consult a GP if they have any medical concerns.
When is the Best Time to Take Magnesium for Blood Pressure
best time to take magnesium is quite flexible in terms of timing. In fact, you can take magnesium when it suits your schedule best. But lots of people take it before bed since it might help unwind one's mind, boost sleep quality, and ease the feeling of stress. Those are, in fact, some major effects of taking magnesium for sleep, which indirectly affect blood pressure health.
In case you decide to take magnesium supplements. Your meals are the right time to take them, as this will not only help the absorption of magnesium but will also help prevent any potential stomach problems
Make a habit of taking magnesium at the same time each day to strengthen its effectiveness.
The right timing largely depends on an individual's scenario, so it is best to stick to your doctor's directions.
Magnesium Supplements: Should You Take Them?
The decision to use magnesium supplements should be based on personal factors. It is a good idea to consider supplementation if:
- You rarely consume magnesium through your diet
- You are low on magnesium
- You have health issues that lead to poor nutrient absorption
- Despite following a healthy lifestyle, you still have high blood pressure
If you do not have enough magnesium from food, you may decide to take a magnesium supplement. But if you get sufficient amounts of magnesium from your diet or food, then you should not take magnesium supplements.
How Long Does Magnesium Take to Lower Blood Pressure?
Magnesium does not cause an immediate effect in the reduction of blood pressure. Most of the research looking into the effects of magnesium supplementation has observed changes over the use for weeks or even months. Some may detect signs of change after a very short time, that is, a few weeks, but others may need to continue the regimen for an extended period.
The reaction is influenced by different factors like:
- Initial magnesium levels
- Dietary habits in general
- Stage of hypertension
- Lifestyle
- Health issues underlying the condition
You will need to exercise some patience and keep up with magnesium supplementation if you want to include it as part of a holistic blood pressure management strategy.
When Should You Consult a Doctor?
If you are taking a magnesium supplement regularly and show some discomfort. You can consult your GP in those conditions that are listed below:
- Your blood pressure is consistently in the high range
- You have symptoms like chest pain, dizziness, or shortness of breath
- You are thinking about taking supplements on top of prescribed medicines
- You think you may have a nutritional deficiency
- You already have a cardiovascular problem
The best thing to do for maintaining blood pressure over the long term is to keep a regular check.
Conclusion
Magnesium may contribute to cardiovascular health and can act as a supportive factor in maintaining normal blood pressure levels. Research indicates that magnesium supplements can lower blood pressure to a small extent.Â
Magnesium cannot be a substitute for prescribed medicinal treatment for maintaining blood pressure levels. For most of the UK and Ireland's population, the emphasis on a magnesium-rich diet, a healthy lifestyle, and following the doctor's instructions can be considered the primary ways of controlling blood pressure.Â
In case you are thinking of taking magnesium supplements for your blood pressure, it is highly advisable to discuss first with your general physician so that you can be advised on whether supplementation fits your personal health requirements.
