Are you worried about your high blood pressure? A study confirms it: magnesium has a direct effect on regulating blood pressure . Let's see how this supplement can help lower your blood pressure!
Key takeaways
- Magnesium helps lower blood pressure by acting as a natural relaxant for your blood vessels.
- Opt for forms with high bioavailability such as bisglycinate or citrate, which are much more effective than magnesium oxide.
- A good intake comes from food (nuts, spinach) and can be supplemented by a food supplement adapted to your needs.
- Before taking any supplements, seek the advice of your doctor, especially if you are already undergoing treatment for your heart.
How exactly does magnesium affect blood pressure?
Simply put, magnesium helps relax your blood vessels , limits the constricting effect of calcium, and its effectiveness is supported by rigorous studies. We'll explain how this mechanism works.
A role as a natural "calcium blocker"
Imagine a competition between calcium and magnesium within your arteries. Calcium, upon entering the cells of the arterial wall, causes them to contract. This increases the pressure necessary for blood circulation.
Magnesium intake is essential because it helps regulate calcium absorption . By occupying the calcium space, it promotes the relaxation of blood vessels and muscles. This direct effect on arterial flexibility explains why this mineral is so important.
The impact on nitric oxide production
Another benefit of magnesium is its effect on nitric oxide. This is a molecule that our body produces to signal blood vessels to relax. Adequate production promotes better vasodilation.
Magnesium plays a cofactor role in this process. Without sufficient intake, nitric oxide production can decrease . Maintaining a good level is therefore a comprehensive cardiovascular support strategy that also has a positive effect on the nervous system.
Studies that confirm a beneficial effect
Magnesium deficiency is recognized as an increased risk factor for high blood pressure, particularly due to the stress it can induce. Science confirms that adequate intake is beneficial.
A meta-analysis published in Hypertension , the journal of the American Heart Association, demonstrated this. Supplementation resulted in a modest but significant reduction in systolic and diastolic blood pressure.
Which forms of magnesium are best for people with hypertension?
Our expert solution
To achieve tangible results, product quality is paramount. In our opinion, SuperNutrition Magnesium Bisglycinate is an ideal option. It uses a highly bioavailable chelated form, ensuring maximum absorption without digestive discomfort, making it a smart choice for your wellness routine.
See our Magnesium BisglycinateFor optimal effect, your body needs to absorb it well. Bisglycinate , citrate , and malate are your best allies. Magnesium oxide, on the other hand, is often best avoided for this purpose. We'll explain everything.
The top three: prioritize bioavailability
Not all magnesium supplements are created equal. What matters is their bioavailability : your body's ability to absorb and utilize it. A more readily absorbed form can better contribute to lowering blood pressure and improving vascular and muscular function.
| Form of Magnesium | Assimilation (Biodiavailability) | Ideal for hypertension? | Other Notable Benefits |
|---|---|---|---|
| Bisglycinate | Excellent | ✅ Yes, very well tolerated | Relaxation, sleep, anxiety |
| Citrate | Very good | ✅ Yes, effective action | Energy, transit |
| Malate | Very good | ✅ Yes, especially if tired | Energy, muscle pain |
| Oxide | Weak | ❌ Not recommended | Primarily laxative effect |
Magnesium Bisglycinate: This is the champion of gentleness and absorption. Bound to two molecules of glycine, a soothing amino acid, it doesn't disrupt the digestive system. Ideal if you suffer from stress or anxiety, it also improves sleep quality, a key factor in managing hypertension.
Magnesium Citrate: Very popular, it combines good bioavailability with a rapid energy boost. Its ability to draw water into the intestines makes it a mild laxative, which can be an advantage or a disadvantage depending on your sensitivity.
Magnesium Malate: Combined with malic acid, it's perfect for combating fatigue. If your high blood pressure is linked to general exhaustion, it offers an interesting 2-in-1 approach for energy and heart support.
Forms to avoid or less relevant
Magnesium oxide and magnesium sulfate should be used with caution . Their bioavailability is very low. This means that the body absorbs only a small portion, which limits their effect on blood pressure.
A large portion remains in the intestine, causing a powerful laxative effect . While they may be useful in certain situations (such as constipation), they are not recommended for preventing the risk of heart disease or for the long-term regulation of hypertension.
A study ( Nutrients, 2019 ) showed that organic forms like bisglycinate were significantly better absorbed than inorganic salts like oxide.
Choosing magnesium is the first step. Now let's see how to intelligently integrate it into your daily routine.
How to incorporate magnesium into your daily routine?
Focus on a colorful plate of foods rich in magnesium. If you choose a supplement, aim for a dose of 300 to 400 mg per day. In all cases, consult your doctor , especially if you have kidney problems.
Through food
A good diet is your primary source of magnesium. Incorporating magnesium-rich foods is simple and beneficial for your overall health. Focus on nuts, almonds, seeds, and dark chocolate.
Also consider leafy green vegetables, such as spinach. These are foods rich in magnesium that are easy to incorporate into your meals and support a good mineral balance.
As a dietary supplement
Magnesium supplementation can be very helpful if your diet isn't sufficient to maintain adequate magnesium levels. The usual dose for an adult is between 300 and 400 mg of magnesium per day .
This dosage is often studied for its protective effect on the cardiovascular system or for relieving migraines . A woman or an older person may have different needs.
Risks and precautions: what you need to know before you begin
Magnesium is generally very safe, but an overdose can cause digestive problems. The main risk is for people with severe kidney failure, as their bodies struggle to eliminate the excess.
Security Council
Before starting any treatment, you must consult a healthcare professional. This advice is necessary if you are already undergoing treatment or taking other medication for your heart.
FAQ - Your questions about Magnesium and Hypertension
Can I take magnesium if I am already being treated for high blood pressure?
Yes, it's often possible. Sometimes, magnesium even complements the action of certain medications. But never decide on your own. It's important to discuss it with your doctor, who will check for any interactions and adjust the dosage for your hypertension if necessary.
How long does it take to see the effects of magnesium on blood pressure?
Patience is key. Magnesium's effect on blood pressure isn't immediate. Studies show that it generally takes between 4 and 12 weeks of regular intake to see a significant improvement. It's a gradual process.
Does the time of day you take magnesium matter for blood pressure?
Not directly affecting the blood pressure itself, but timing can be key. Taking a relaxing magnesium supplement in the evening (such as bisglycinate) can improve sleep quality or relieve nighttime cramps. And better sleep helps regulate blood pressure upon waking.
Can a magnesium deficiency alone cause hypertension?
A deficiency is a recognized risk factor and contributes to the imbalance. However, hypertension is a complex condition that depends on many factors (genetics, lifestyle). Correcting a deficiency is a key step, but it is not always the only solution.
Magnesium: a valuable ally, not a miracle cure
Magnesium is therefore proving to be a valuable ally in supporting blood pressure regulation . Choosing the right form, ensuring proper absorption, and incorporating it into an overall healthy lifestyle are essential for its effectiveness.
It's not a miracle cure, but a smart and natural support. The key remains an informed approach, always guided by the advice of your healthcare professional.
Want to continue reading?
- Magnesium and the liver: what is the link?
- Is magnesium good for memory?
- Magnesium may have an impact on osteoarthritis
- Diabetes and magnesium: what you need to know
- Magnesium and hair growth
- Can I take magnesium if I have glaucoma?
-
Does magnesium promote hair growth?
- Weight loss and magnesium: what you need to know
- Breastfeeding and magnesium: a good idea?
- Is it safe to take magnesium during pregnancy?
- Can magnesium relieve irritable bowel syndrome?
Source :
Zhang, X., Li, Y., Del Gobbo, L.C., Rosanoff, A., Dai, J., & Song, Y. (2016). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension, 68(2), 324–333.
Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients, 11(7), 1663.
