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Magnesium is a vital mineral that helps your heart beat evenly, keeps your blood vessels flexible,
and supports healthy blood pressure.
Too little may cause your heart to work harder and increase your risk of heart problems.
A major meta-analysis reviewed ten trials and found that taking 400 mg or more of magnesium per day for at least 12 weeks lowered systolic blood pressure by over 6 points and diastolic by nearly 4 points.
A combined review of over 300,000 people showed higher dietary magnesium was linked to 30 percent less risk of cardiovascular disease and 22 percent less risk of coronary events.
That is strong proof that magnesium supports heart health in both supplement form and through food.
• It eases tension in blood vessels and lowers blood pressure
• It steadies your heartbeat and eases rhythms
• It reduces inflammation and stress in your arteries
• It improves insulin responses and supports healthy sugar balance
• It may guard against artery damage, heart attack and stroke
Higher magnesium in the bloodstream is tied to lower hypertension risk and slower kidney decline
Aim for 320 mg daily for women and 420 mg for men. As an average, however each individual must be specifically tested based on lifestyle. Most people fall short, so food is the best way to top up:
• Leafy greens
• Nuts and seeds
• Whole grains
• Beans and lentils
• Fish like salmon
• Dark chocolate
• Bananas and avocados
These foods give magnesium along with fiber and nutrients. A more beneficial alternative to supplementation.
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Supplements may help if you’re low in magnesium or have high blood pressure already. Research shows 240 to 600 mg daily can lower blood pressure in people with hypertension or diabetes. One umbrella review found that a daily dose of 400 mg for 12 weeks gives the strongest effect. Side effects like diarrhea can occur with too much.
If you have kidney problems or take medication, always check with a doctor before starting.
Signs of low magnesium include muscle cramps, irregular heartbeat, fatigue, stress or trouble sleeping.
Very high levels can cause low blood pressure or heart changes .Food-based magnesium is safe for most people.
Magnesium keeps your system balanced. It protects your heart, your mood, and your sleep.
Over time, steady magnesium supports your health and well-being.
