Magnesium affects blood pressure regulation
Dr. Palleti Siva Karthik Reddy, general practitioner at Koshys thanksispeciality Hospital (Bengaluru, India), said that magnesium affects blood pressure through a number of physiological mechanisms.
When added to the diet, magnesium helps relax and dilate blood vessels, which reduces resistance in the vessels and lowers blood pressure.
This process is called dilation, which involves regulating calcium and potassium levels in smooth muscle blood vessels.
Magnesium also helps maintain electrolyte balance by combining with sodium and potassium, preventing excessive sodium retention a major factor in high blood pressure. In addition, magnesium inhibits angiotensin II, a hormone that constricts blood vessels, which helps reduce blood vessel resistance and reduce the burden on the heart.
Magnesium also reduces inflammation levels in the body, helps regulate blood pressure and helps reduce stress hormones such as cortisol and adrenaline, which can increase blood pressure in stressful situations.
Different forms of magnesium
Not all magnesium supplements are equally effective. Dr. Reddy lists some types of magnesium, including:
Magnesium citrate: Highly absorbed and especially useful for regulating blood pressure and reducing constipation.
Magnesium glycinate: Will be associated with glycine, which is beneficial for controlling blood pressure and anxiety.
Magnesium oxide: High in magnesium but lower in absorption, suitable for digestive problems.
Magnesium taurate: Combined with taurine, supports heart health and reduces blood pressure. Magnesium Malate contains malic acid, which helps relax muscles and supports energy production.
To effectively control blood pressure, Dr. Reddy recommends magnesium citrate, glycinate and taurate, as they have an outstanding absorption rate and are beneficial for the heart.
Nutritional sources rich in magnesium
Dr. Reddy recommends a diet rich in magnesium combined with the DASH diet (Diet to prevent high blood pressure), focusing on fruits, vegetables and whole grains. Food sources rich in magnesium include:
- Green leafy vegetables ( Spinach, kale).
- Nuts and seeds (almonds, pumpkin seeds).
- Whole grains and beans ( quinoa, black beans).
- Dairy products and fatty fish (almonds, mackerel).
Is there a risk of consuming too much magnesium?
The recommended daily magnesium intake varies by age and gender. For adult men, 400420 mg/day is needed; for adult women, 310320 mg/day is needed.
For people with high blood pressure, it is recommended to consume 500600 mg/day to help lower blood pressure, but should follow the instructions of a doctor.
If you consume too much magnesium, especially from supplements, it can cause increased blood magnesium, leading to nausea, diarrhea, irregular heartbeat or low blood pressure.
People with kidney disease need to be cautious because of their poor ability to excrete magnesium. The safety limit for magnesium supplements is 350 mg/day, while magnesium from food is generally safe.
