The study notes that taking 300 mg/day of magnesium for just 1 month was enough to elevate blood magnesium levels and reduce blood pressure. It also suggests that high magnesium levels in the blood were linked to improvements in blood flow which can help lower blood pressure.
Abstract. 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.
It is recommended that 1000 mg of magnesium be combined with 4.7 g of potassium and <1.5 g of sodium per day through both diet and supplements to maximize BP reduction.
“Consuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension).
Magnesium taurate
Many doctors consider magnesium taurate⁹ the best supplement for people with hypertension (high blood pressure). Studies in rats show that it can help lower high blood pressure and protect your heart.
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 has been hypothesized to have a beneficial effect on hypertension by interacting with calcium (1, 2), reducing peripheral vascular resistance (1, 3, 4), increasing nitric oxide release (5) and endothelial prostaglandin I2 secretion (2, 6), and enhancing the effect of antihypertensive medications (7).
When it comes to your heart health, magnesium's job is to properly time the gates in your AV node. Too much magnesium, and the gates move slowly, which can mean your heart will beat more slowly. Too little magnesium and the gates open and close quicker. So, your heart speeds up.
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.
Magnesium absorption is slow with approximately 80% of oral magnesium being absorbed within 6–7 h. Calcium and magnesium competes for absorption, thus too much calcium in the diet/medication can impede magnesium absorption.
Low Blood Pressure
Deficiencies of vitamin B12 and folic acid can cause anemia, which can lead to low blood pressure, also known as hypotension. Vitamin B12 helps your body produce red blood cells so that adequate oxygen reaches each and every part of your body, including the heart.
Beetroot juice lowers high blood pressure, suggests research. Drinking a cup of beetroot juice each day could significantly lower the blood pressure of people with high blood pressure, according to research we funded at Queen Mary University of London.
Magnesium has been studied for years as one of the supplements for lowering blood pressure. A study found that over 24 weeks, magnesium supplementation decreased systolic and diastolic blood pressure. The dose used was between 500 mg and 1000 mg a day.
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.
Magnesium supplementation lead to significant decrease in systolic, diastolic and mean arterial blood pressure.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.