Magnesium intake of 500 mg/d to 1000 mg/d may reduce blood pressure (BP) as much as 5.6/2.8 mm Hg. However, clinical studies have a wide range of BP reduction, with some showing no change in BP.
“Consuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension).
If you have high blood pressure, you're better off getting your magnesium from foods that are naturally rich in this important mineral rather than taking pills or eating foods with added magnesium. Good sources of magnesium include unsalted almonds, peanuts, spinach, and black beans.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you're looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.
Magnesium is more effective in reducing BP when administered in a natural form as a combination of magnesium, potassium, and calcium than when given alone.
The lowdown. Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Magnesium affects blood pressure by modulating vascular tone and reactivity. It acts as a calcium channel antagonist, it stimulates production of vasodilator prostacyclins and nitric oxide and it alters vascular responses to vasoactive agonists.
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Call 911 or emergency medical services if your blood pressure is 180/120 mm Hg or greater and you have chest pain, shortness of breath, or symptoms of stroke. Stroke symptoms include numbness or tingling, trouble speaking, or changes in vision.
Still, you can make lifestyle changes to bring your blood pressure down. Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
Is it OK to take magnesium every night? You really shouldn't. Insomnia can be a sign of an unidentified sleep disorder, Gurubhagavatula said. You may find you have sleep apnea, restless legs, narcolepsy or a circadian rhythm sleep disorder.
Science has shown the benefits of taking Magnesium before bed can help you fall asleep faster, sleep more efficiently, and wake up more refreshed. A study found that participants who consumed 500 mg of Magnesium daily reported reduced insomnia, increased sleep quality, and improved early morning restfulness.
Bananas. These are rich in potassium, a nutrient shown to help lower blood pressure, says Laffin. One medium banana provides about 375 milligrams of potassium, about 11 percent of the recommended daily intake for a man, and 16 percent for a woman.