Magnesium Lowers Blood Pressure?>
Wellness Tip

Magnesium Lowers Blood Pressure

by Berkeley Wellness  

Magnesium supplements modestly lower blood pressure, according to a 2016 analysis of 34 clini­cal trials, published in the journal Hypertension. The average decline was about 2 points in both systolic and diastolic blood pres­sure.

Doses ranged from 240 to 960 milligrams a day (the RDA is 320 to 420 milligrams a day) and were taken for an average of three months.

In mid-2017, an analysis in the American Journal of Clinical Nutrition looked at 11 clinical trials examining the effect of magnesium supplements (365 to 450 milligrams a day) on blood pressure in people with type 2 diabetes, prediabetes, or insulin resistance. As with the previous analysis, the supplements lowered systolic and diastolic blood pressure by about 2 points.

But supplements aren’t necessary to get those levels of magnesium. A healthy diet, rich in whole grains, vegetables, beans, seeds, fish, and nuts, will supply plenty of magnesium, along with other nutrients that promote cardiovascular health. Magnesium-rich foods are a big part of the anti-hypertension DASH diet.

This chart lists some of the best food sources of magnesium:

Magnesium milligrams
Halibut or mackerel, cooked, 4 ounces 120
Sunflower seeds, dried, 1 ounce 100
Spinach/chard, cooked, 1/2 cup 80
Almonds or cashews, 1 ounce 77
Flounder or sole, cooked, 4 ounces 75
Wheat germ, 1 ounce 70
Beans, cooked, 1/2 cup 50
Oatmeal, cooked, 1 cup 55
Peanuts, 1 ounce 50
Potato, baked with skin, medium 50
Tofu, 3 ounces 50
Avocado, 4 ounces 50
Yogurt, plain, 1 cup 45
Corn kernels, cooked, 1 cup 45
Pasta, whole-wheat, cooked, 1 cup 42
Rice, brown, cooked, 1/2 cup 40
Dark chocolate, 1 ounce 30
Milk, 1 cup 25
Bread, whole-wheat, 1 slice 25

Also see Magnesium: A Mighty Mineral and Foods That Lower Blood Pressure.

Originally published October 16, 2016, updated July 20, 2017.