Does Magnesium Lower Blood Pressure? A Comprehensive Look

Magnesium is an essential mineral that plays a role in regulating blood pressure. Studies show that magnesium supplements, specifically magnesium taurate, could be an easy and natural way to reduce blood pressure and improve cardiovascular health. Magnesium is crucial for blood pressure control, making it a key nutrient for managing hypertension.

In 2010, it was estimated that more than 31% of the population has hypertension ₁. But while numbers have likely declined, thanks to the use of anti-hypertensive medications, the root of the problem isn’t being solved.

Diet and lifestyle factors play a huge role in cardiovascular health, and something as easy as staying on top of nutrient needs can improve health outcomes and lower blood pressure.

One of those solutions? Magnesium. It’s an essential mineral involved in everything from energy production to bone health, but it’s also critical for blood pressure.

In this article, we’re digging into the research and helping you understand why magnesium is a must if you have high blood pressure and how it can help lower blood pressure.

What Is Magnesium and Why Is It Important?

Magnesium is an essential nutrient and the fourth most abundant mineral in the human body that’s involved in virtually every biological function in some capacity ₂. Magnesium is important for muscle and nerve function.

It’s recognized as a cofactor for over 300 enzymatic reactions and is essential for adenosine triphosphate (ATP) metabolism; ATP is the body’s primary energy source, and nearly all physiological functions require it.

Some of these include:

• DNA and RNA synthesis

• Reproduction

• Protein synthesis

• Muscular contraction

• Blood pressure

• Insulin metabolism

• Cardiac excitability

• Vasomotor tone

• Nerve transmission

• Neuromuscular conduction

Is it starting to make sense why having sufficient blood magnesium levels is important?

The effects of magnesium are far-reaching, and low levels can lead to hypomagnesemia, which can result in neuromuscular, cardiac, or nervous disorders ₂.

Despite its importance—and widespread availability in a healthy diet—almost 50% of people in Europe and the US don’t consume enough to meet the daily recommended intake _{2, 3}.

Studies suggest that magnesium deficiency has been associated with various chronic diseases, including Alzheimer’s disease, insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease, and ADHD.

Health benefits of magnesium

Although we’re not going to go into the details of how magnesium elicits its beneficial effects on the body, it’s important to know what magnesium does.

Here’s a list of the top 11 health benefits of magnesium:

• Enhances sleep quality

• It may alleviate PMS symptoms

• Supports heart health

• May improve physical/athletic performance

• Regulates inflammation

• May prevent migraines

• Normalizes blood sugar and protects against metabolic syndrome

• Supports mental health

• Required for vitamin D metabolism

• Supports cognitive function

• Reduce blood pressure

• Combined importance of magnesium and potassium for cardiovascular health

Magnesium and Blood Pressure: What’s The Link?

The role of magnesium in blood pressure reduction has everything to do with its involvement in vascular tone. Magnesium functions as a calcium antagonist and mediates vascular relaxation by regulating calcium influx ₄.

Most anti-hypertensive medications are synthetic calcium channel blockers that help relax blood vessels and improve blood flow, but magnesium is a natural one.

In short, here’s how magnesium regulates blood pressure ₅:

1. Natural calcium channel blocker

2. Blocks sodium from attaching to smooth muscle cells

3. Increases vasodilating prostaglandin E1 (magnesium deficiency reduces levels of PGE1 and causes vasoconstriction)

4. Binds potassium

5. Boosts nitric oxide production

6. Improves endothelial dysfunction

7. Stimulates vasodilation

Magnesium also regulates intracellular calcium, sodium, potassium, and pH levels, as well as left ventricular mass, insulin sensitivity, arterial compliance, and suppresses circulating Na+K+ATPase inhibitory activity that can reduce vascular tone ₅.

Although this is a very simplistic way of looking at it, it indicates how magnesium is involved in blood pressure.

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But is magnesium effective in reducing blood pressure?

There’s a large body of evidence showing the role of magnesium in cardiovascular health, and studies do show promising results for magnesium supplements and reduced blood pressure levels. Oral magnesium supplements have significant antihypertensive effects, as evidenced by randomized controlled trials.

Let’s take a look at some of the research.

1. A 2018 study published in Nutrients looked at 48 patients with essential hypertension ₆. Participants consumed 300 mg of oral magnesium oxide daily for one month, and various cardiovascular markets (stroke volume, stroke index, cardiac output, etc.) were recorded before and after the study. Results showed that systolic and diastolic pressures were significantly lower post-treatment, with a decrease in the systemic vascular resistance index and left cardiac work index.

2. A 2017 meta-analysis of 11 randomized control trials looked at the effect of magnesium supplements on blood pressure in participants with preclinical or non-communicable diseases ₇. More than 540 participants were examined with magnesium doses ranging from 365 to 450 mg/day. Results showed that groups taking magnesium had a significantly greater reduction in both systolic and diastolic blood pressure than the control groups, showing an average decrease of 4.18 mm Hg in systolic blood pressure and 2.27 mm Hg in diastolic blood pressure.

3. A 2016 review published in Hypertension of 34 trials involving 2028 participants taking an average of 368 mg of magnesium per day for a median duration of three months found a significant reduction in systolic blood pressure by 2.00 mm Hg and diastolic blood pressure by 1.78 mm Hg ₈. Participants also saw a 0.05 mmol/L increase in serum magnesium levels. Researchers notes that a dose of 300 mg/day of magnesium for one month increases serum concentrations and lowers blood pressure.

4. A similar 2021 review of seven studies looking at the effects of magnesium supplements on blood pressure and obesity measures in type 2 diabetics found positive results ₉. An average dose of 300 mg or more per day for at least 12 weeks led to a decrease of 5.78 mm Hg in systolic and 2.5 mm Hg in diastolic blood pressure. They concluded that the effect of magnesium on blood pressure might be independent of body weight status in the human.

There is no shortage of studies looking at the effects of magnesium on blood pressure, but let’s summarize how it does so:

• Relaxes (dilates) blood vessels to improve blood flow and lower blood pressure

• Acts as a natural calcium channel blocker to prevent vasoconstriction of smooth muscle lining blood vessels

• Increases nitric oxide levels

• Reduce endothelial dysfunction, which can lead to increased blood pressure due to imbalances between blood vessel relaxation/constriction

Because age is a primary risk factor for hypertension, low magnesium levels as we get older can be a big no-no for blood pressure.

So, staying on top of intake can help to mitigate the risk and keep blood vessels and blood flow healthy and functional!

Is Magnesium Supplements Safe To Regulate Blood Pressure?

Yes—magnesium supplements, including oral magnesium supplements, are a safe and low-cost natural treatment for lowering blood pressure. If you’re on blood pressure medication, it’s not advised to stop your meds and substitute them with magnesium.

It’s important to always consult your healthcare professional before making changes to your supplement/prescription intake.

But just because magnesium is safe doesn’t mean it’s right for everyone. There are several forms of magnesium, not all of which are effective for lowering blood pressure.

The most common “adverse effect” of taking magnesium supplements is loose stools or diarrhea and abdominal cramping, as high-dose magnesium (in certain forms) has a laxative effect ₂.

If you’re wondering what the best type of magnesium is for high blood pressure, studies use various forms of magnesium, ranging from magnesium lactate to magnesium citrate.

However, some experts suggest that magnesium taurate may be the most effective form to improve blood pressure because it contains the amino acid taurine, which is beneficial to reduce blood pressure and treat hypertension ₁₀.

In any case, you want a magnesium supplement with high bioavailability to ensure adequate absorption.

Let’s take a look at your options.

Types of Magnesium

Magnesium glycinate

The most common type of dietary magnesium, magnesium glycinate is magnesium combined with the non-essential amino acid glycine.

It’s one of the most bioavailable and absorbable forms of magnesium and the least likely to cause diarrhea or GI upset.

Magnesium taurate

Some experts suggest magnesium taurate is optimal for people with high blood pressure and may offer protection for heart health ₁₁.

Magnesium citrate

Magnesium citrate is commonly used as a laxative and works by attracting water to the colon to soften it and allow for easier excretion. It’s optimal for acute use, not long-term supplementation to increase magnesium levels.

Magnesium chloride

This is a form of magnesium attached to two chloride ions. It’s not often used as a dietary supplement but rather to treat severe magnesium deficiency. It also offers good absorption.

Magnesium lactate

Magnesium lactate is magnesium bound to lactic acid. It’s commonly used as a food additive but is easily absorbed in the GI tract and might be a little gentler on your digestive system than other types of magnesium.

This is important for people who require large doses of magnesium regularly or don’t easily tolerate other forms.

Magnesium malate

Magnesium malate is a naturally occurring form of magnesium found in fruit and wine that has a sour taste. It’s well-absorbed in the GI tract and has less of a laxative effect than other forms ₁₂.

Magnesium sulfate

Magnesium sulfate is magnesium combined with sulfur and oxygen and is commonly referred to as Epsom salts.

Its most common use is dissolved in water to soothe sore muscles and relieve stress. However, the absorption of magnesium sulfate is lower than in other forms.

Magnesium oxide

Magnesium oxide is a salt combining magnesium and oxygen. It’s a natural powdery white substance that isn’t usually used to treat a magnesium deficiency, as absorption is poor ₁₃.

Instead, magnesium oxide is commonly used to temporarily relieve digestive symptoms, such as heartburn, indigestion, and constipation. Too much magnesium oxide can result in diarrhea/loose stools.

How Much Magnesium Do You Need?

Now that you understand how magnesium is involved in high blood pressure and the options you have for magnesium supplementation to help control blood pressure, how much do you need?

Currently, the recommended dietary allowance (RDA) for magnesium ranges from 240 to 420 mg/day for men 31 to 70 years old and roughly 320 mg/day for women of the same age range ₁₄.

Interestingly, studies find dietary magnesium intake has declined by a whopping 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall nutritional habits, making magnesium supplements even more critical.

Most studies looking at the beneficial effects of magnesium to lower blood pressure and treat hypertension indicate that a minimum of 300 mg per day is sufficient to lower blood pressure.

However, your dose may depend on your current magnesium status, as individuals with a more severe deficiency may require higher intakes.

If you’re looking for magnesium supplements, choosing the proper form of magnesium is critical to reaping the benefits for blood pressure.

But rather than sifting and sorting through shelves of supplements, there’s a smarter solution: stack Performance Lab NutriGenesis Multi and Sleep.

They’re ultramodern supplements containing NutriGenesis magnesium—a nature-identical form of magnesium designed for maximum absorption and bioactivities.

Both supplements are clean, pure, and effective for restoring nutrient levels and supporting optimal mind and body function.