Can magnesium help lower your blood pressure?

Looking to lower your blood pressure? The magnesium-rich foods might help. But skip the supplements unless your doctor says you need them.

Some Americans don't get enough magnesium from their meals. According to the NIH, men should eat 400 to 420 milligrams daily. Women need less -- 310 to 320 milligrams each day.

In 2022, food companies were allowed to claim that magnesium might help with high blood pressure. However, they must also inform buyers that studies don't fully support this claim yet.

Your local grocery store has plenty of foods rich in magnesium. Seeds led the pack - try pumpkin or chia seeds. Nuts work too, like almonds and cashews. Don't forget spinach, black beans, or plain old potatoes.

Food beats pills when it comes to magnesium. When you eat magnesium-rich foods, you get other good stuff too, like fiber. However, unless companies add extra magnesium to food, they don't have to tell you how much is in it.

A large study of 34 smaller studies found something interesting. People low on magnesium saw their blood pressure drop when they took supplements. Another study looked at 49 groups of people. Those with untreated high blood pressure needed big doses — 600 milligrams or more daily — to see any change.

Some people have trouble getting enough magnesium. Older people often fall short. So do people with stomach problems or diabetes. Heavy drinkers usually need more too.

Taking more than 350 milligrams of supplements in one day can make you sick. Your stomach might hurt. In rare cases, your heart might beat fast. These pills can also cause problems if you take certain medicines.

Magnesium pills can sometimes interfere with common medicines:

- Bone pills for weak bones

- Some antibiotics

- Water pills

- Stomach acid pills

Magnesium helps your blood vessels stay loose and protects them from harm. It keeps your bones strong, helps your muscles work right, and even helps make your DNA. It might also help control blood sugar. But scientists haven't figured out exactly how much people need or the best way to get it.

Most doctors recommend eating magnesium-rich foods instead of taking pills. You should only add pills if your doctor tells you that food alone isn't enough. They'll also ensure the pills won't cause problems with your medicines.

The best way to get more magnesium is to have foods rich in magnesium. They include

- Seeds (especially pumpkin and chia seeds)

- Nuts (like almonds and cashews)

- Green leafy vegetables (spinach)

- Black beans 

- Peanut butter

- Regular potatoes

Eat plenty of magnesium-rich foods first. Mother Nature packed these foods with other good stuff your body needs. If you need more, ask your doctor about the safest way. Remember, if food labels don't list magnesium, that doesn't mean it's not there. Companies only have to list it if they add extra.

The bottom line? Your blood pressure might thank you for eating more magnesium-rich foods. But don't rush to buy supplements without talking to your doctor first.

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