Blood pressure can be significantly lowered in just one month with magnesium
A study found that everyday magnesium intake
significantly reduces blood pressure in a month, reported the Daily Mail.
It stated that taking the
recommended dose of 300 milligrams (mg) for males lowered hypertension and
boosted the flow of blood. Researchers suggested that people who suffer from,
or are at-risk of, high blood pressure should consider taking magnesium supplements.
Thirty-four studies with a total of 2,028 participants were reviewed by the
researchers from Indiana University. The findings were published in the journal
Hypertension.
The results of the study
showed that taking a 300 mg magnesium supplement every day for one month is
enough to significantly lower hypertension and improve blood flow.
Dr. Yiging Song, lead author
of the study, told The Daily Mail that magnesium supplements should be
considered for lowering blood pressure in “high-risk persons or hypertension
patients.”
The recommended dose of
magnesium supplements a day by the United Kingdom’s National Health Services
(NHS) is 300 mg for men aged between 19 and 64, while women need 270 mg.
However, other experts argued
that dietary sources of minerals, such as leafy greens, bananas, and nuts, are
sufficient to raise the level of magnesium in the body.
The study was also reported by
Live Science in 2016.
“Our findings support a causal
of anti-hypertensive effect of magnesium supplements daily in adults,” the
researchers wrote, according to the Live Science report.
“This study underscores the
importance of consuming a healthy diet that provides the recommended amount of
magnesium as a strategy for helping to control blood pressure,” Penny
Kris-Etherton, an American Heart Association spokeswoman and a professor of
nutrition at the University of Pennyslvania, said in a statement reported in
the Live Science article.
Magnesium is one of the six
essential macro-minerals that comprise 99 percent of the body’s mineral
content. It plays an important role in helping build bones, enabling nerves to
function, and is essential to the production of energy from food.
Magnesium is widely
distributed in plant and animal foods and beverages. You can increase your
magnesium levels by eating magnesium-rich foods such as dark leafy greens,
fish, bananas, dried fruit, and nuts and seeds. Tap, mineral, and bottled
waters are also sources of magnesium, but the level of magnesium in water
varies by the source and brand. (Related: 11 Foods That Increase Magnesium
Levels, Prevent High Blood Pressure, Blood Clots & Muscle Fatigue).
Don’t overdose
However, having too much of
something is also harmful for the body. Be mindful of your magnesium levels as
excessive dietary intake of the said mineral also has side effects.
Taking in too much magnesium
can lead to magnesium overdose which is technically known as hypermagnesemia.
This occurs when there is too much magnesium in the body and can occur,
although rarely, in people with chronic health conditions. It is most often
seen in people with kidney failure after they take medications containing
magnesium, such as laxatives or antacids. People with heart disease and
gastrointestinal disorders are also at a higher risk. Other symptoms include
lethargy, muscle weakness, irregular heartbeat, urine retention, respiratory
distress, and even cardiac arrest.
According to the NHS Office of
Dietary Supplements, although too much magnesium from food does not pose a
health risk in healthy individuals because the kidneys eliminate excess amount
in the urine, high doses of magnesium from dietary supplements or medications
can result in diarrhea, nausea, and abdominal cramping.
Instead, some experts
recommend people to absorb magnesium topically or through the skin, for example
through bath salts.
ΠΗΓΗ: Michelle
Simmons, Nutrients.news, 12.9.2017.
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