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Exploring the relationship between magnesium and blood pressure: what we know so far
Written byMedico Digital
Reviewed byHazel Clarke
Magnesium is an important all-rounder in the mineral game. But could it help to balance your blood pressure? Let’s look into the facts
Summary
1Why blood pressure matters
Blood pressure is the force of blood moving around your body, pushing against the walls of your blood vessels – this pressure typically varies…
2Foods rich in magnesium
The NHS recommends that men between 19 and 64 need 300mg of magnesium daily, whereas women of the same age need 270mg daily…
3When to take magnesium supplements
Not getting enough magnesium may not cause any obvious symptoms in the short term, but if your magnesium levels are consistently low…
Magnesium may not be the first thing that comes to mind when it comes to your blood pressure. However, this essential mineral is an all-around team player in supporting our physical and psychological health.1
Your body uses magnesium across lots of different processes.1-2 Magnesium plays a vital role in energy production, muscle contraction, nerve function, maintenance of normal bones and normal psychological function.1-2 Emerging early studies show it may also play a role in lowering blood pressure, however, more robust clinical trials and strong evidence are needed.3,4,5
Why high blood pressure matters
Blood pressure is the force of blood moving around your body, pushing against the walls of your blood vessels – this pressure typically varies throughout the day.6 High blood pressure (also called hypertension) means that this pressure is higher than recommended levels.6-8
Blood pressure is recorded with two numbers – systolic pressure (the higher of the two) and diastolic pressure (the lower number).6-8 Although everyone’s blood pressure is different and normal readings will vary, high blood pressure is generally considered to be from 140/90mmHg or more.6,8
Hypertension puts extra strain on your heart, blood vessels and other major organs.8 If left uncontrolled over time, high blood pressure can contribute to serious health problems such as:8
- heart attack
- stroke
- heart failure
- kidney disease
- vascular dementia
Unfortunately, there are no clear symptoms of high blood pressure, meaning many people don’t know they have it.6,7 That’s why the NHS recommends that you get your blood pressure checked regularly by your GP, especially if you’re over the age of 40.8
Magnesium and blood pressure: is there a link?
So, where does magnesium fit in when it comes to blood pressure regulation?
The current answer is that there’s no clear and obvious link between magnesium and blood pressure. Some early studies indicate that higher magnesium intake may help contribute to lower blood pressure, but much more research is needed to understand the depth of this link.3,9
If there is a link, it might be that magnesium could potentially lower blood pressure via multiple mechanisms, given its role in so many different biochemical processes.3,4 Magnesium helps regulate our levels of calcium, sodium and potassium – and together, these minerals could play a role in blood pressure management.3
Magnesium may also help the body to release prostacyclin, a hormone-like compound that reduces tension in blood vessel walls.4,5
Analysis of 34 clinical trials found a link between magnesium intake and reduced blood pressure.5 The researchers concluded that magnesium supplementation may be linked with lower blood pressure in adults, but more rigorous and well-designed trials are essential to confirm these effects.5
The EFSA (European Food Safety Authority) have currently said the quality of the evidence is not up to scratch regarding the link between magnesium and blood pressure, and evidence was inconsistent and sometimes weak. Further studies are needed in this area to explore this link.10
If you have high blood pressure, always follow the guidance from your doctor regarding what lifestyle changes or medication you need. Do not stop taking your medication without consulting with your GP first.
Foods rich in magnesium
The NHS recommends that men between 19 and 64 need 300mg of magnesium daily, whereas women of the same age need 270 mg daily.11
Eating a healthy diet of magnesium-rich foods is a great way to ensure you meet the daily recommended intake.10-11
Magnesium is widely available in many plant and animal foods, making magnesium-rich foods accessible to everyone, including vegans, vegetarians and people with food intolerances.11,12
You can boost your intake by eating magnesium-rich foods such as:1,11,12
- greens such as spinach and broccoli
- seeds
- nuts beans and pulses
- tofu
- banana
- dried fruits (raisins)
- wholewheat bread
- wholewheat pasta
- fortified or bran cereals
- brown rice
- yoghurt
- salmon
- halibut
In addition to increasing your dietary magnesium intake, you can also make some healthy lifestyle changes to naturally lower your blood pressure:13
- maintain a healthy weight
- reduce your salt intake
- eat a balanced diet low in fat and choose a wide range of fruits and vegetables
- be more active
- cut back on caffeine
- quit smoking if you haven’t already
When to take magnesium supplements
Not getting enough magnesium may not cause any obvious symptoms in the short term, but if your magnesium levels are consistently low, you may develop a magnesium deficiency over time.1
Some people are more at risk of developing a magnesium deficiency, including those with:14,15
- chronic diarrhoea (including laxative abuse)
- gastrointestinal conditions (Crohn’s disease, coeliac disease, short bowel syndrome, etc.)
- alcoholism
- type 2 diabetes
- renal dysfunction
- chronic pancreatitis
- some medications (including diuretics, proton pump inhibitors and some antibiotics, among others)
While it’s always best to focus on getting the magnesium you need from a healthy, balanced diet, magnesium supplementation may help people at higher risk of magnesium deficiency ensure they get the recommended daily amount.
Magnesium comes in various forms (check out our guide to the different types of magnesium), all differing in their absorption rates and therapeutic uses.1 You can find magnesium in tablets, capsules and powders.
What to know about taking magnesium
You can’t get too much magnesium from your diet because your kidneys filter out excess amounts in your urine.1 However, it’s important to be careful when supplementing as too much magnesium can cause various side effects, ranging from merely uncomfortable to potentially life-threatening.1
Too much magnesium can cause severe health complications, including:1,12
- nausea
- vomiting
- diarrhoea
- low blood pressure
- confusion
- irregular heartbeat
- difficulty breathing
- cardiac arrest and death
If your kidneys can’t eliminate excess magnesium from your body, it can lead to a build-up of toxic levels.16 So people with kidney impairment or chronic kidney disease are usually advised to avoid supplements.16 If this applies to you, check with your doctor first before starting any supplement use.
Magnesium may also interact with other medications and supplements.1 You should speak to your healthcare professional before starting magnesium supplements if you have a preexisting healthcare condition or take any medication.1,12
The final say
Magnesium is an essential mineral that helps you stay healthy by supporting hundreds of biochemical processes in the body such as reducing tiredness and contributing to normal muscle function. Whether it can help with blood pressure, the jury is out for now!1-2
You can increase your magnesium intake by including more magnesium-rich foods in your diet or by taking a supplement.
Remember, it’s best to speak to your GP before taking any new supplements, especially as magnesium may interact with some medications.1 Always take care when supplementing with magnesium because even healthy adults who take too much can experience dangerous side effects.1,11
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- National Institutes of Health. Office of dietary supplements -- magnesium [Internet]. [2016; cited 2024 July 4]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Al Alawi AM, et al. Magnesium and human health: perspectives and research directions. International Journal of Endocrinology. 2018;2018:9041694. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
- Houston M. The role of magnesium in hypertension and cardiovascular disease. The Journal of Clinical Hypertension. 2011;13(11):843–847. Available from: https://onlinelibrary.wiley.com/doi/10.1111/j.1751-7176.2011.00538.x.
- AlShanableh Z, et al. Magnesium in hypertension: mechanisms and clinical implications. Frontiers in physiology. 2024;15:1363975. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11044701/.
- Zhang X, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016 Aug;68(2):324–333. Available from: https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.116.07664.
- Desai AN. High blood pressure. JAMA. 2020;324(12):1254–1255. Available from: https://jamanetwork.com/journals/jama/fullarticle/2770851.
- National Heart, Lung, and Blood Institute. High blood pressure – what is high blood pressure (hypertension) [Internet]. [2022; cited 2024 Jul 9]. Available from: https://www.nhlbi.nih.gov/health/high-blood-pressure.
- NHS. Overview - high blood pressure (hypertension) [Internet]. [2023; cited 2024 Jul 9]. Available from: https://www.nhs.uk/conditions/high-blood-pressure-hypertension/.
- Dibaba DT, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2017;106(3):921–929. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/.
- EFSA.Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/20061. EFSA Journal. 2010; 8, 10. https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903
- NHS. Vitamins and Minerals [Internet]. [2020; cited 2024 May 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/.
- Schwalfenberg GK, et al. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
- NHS. Treatment – high blood pressure (hypertension) [Internet]. [2023; cited 2024 Jul 9]. Available from: https://www.nhs.uk/conditions/high-blood-pressure-hypertension/treatment/.
- Medline plus. Magnesium deficiency: MedlinePlus Medical Encyclopedia [Internet]. [2018; cited 2024 Jul 4]. Available from: https://medlineplus.gov/ency/article/000315.htm.
- Swaminathan R. Magnesium metabolism and its disorders. The Clinical Biochemist Reviews. 2003;24(2):47–66. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
- van de Wal-Visscher ER, et al. Magnesium in chronic kidney disease: should we care? Blood Purification. 2018;45(1-3):173–178. Available from: https://karger.com/bpu/article/45/1-3/173/329522/Magnesium-in-Chronic-Kidney-Disease-Should-We-Care.
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