• Researchers recommend at-risk people consider taking magnesium tablets
  • Yet, others say dietary sources of the mineral, such as bananas, are sufficient
  • Excessive amounts of magnesium can cause side effects, including diarrhea
  • NHS Choices recommends men have 300mg of magnesium and women 270mg
  • Researchers from Indiana University analysed 34 studies with 2,028 participants

By Alexandra Thompson Health Reporter For Mailonline

Published: 09:26 BST, 8 September 2017 | Updated: 09:41 BST, 8 September 2017

Daily magnesium supplements significantly reduce blood pressure, new research reveals.

Taking a 300mg tablet, the recommended dose for males, lowers hypertension and boosts blood flow after just one month, a study review found.

Researchers recommend magnesium supplements be considered for people suffering from, or at-risk of, high blood pressure.

Yet, other experts argue dietary sources of the mineral, such as leafy greens, bananas and nuts, are sufficient to keep magnesium levels topped up.

Excessive levels of the mineral can cause side effects, including diarrhea.  

Daily magnesium supplements significantly reduce blood pressure, research reveals (stock)

Daily magnesium supplements significantly reduce blood pressure, research reveals (stock)

MAGNESIUM CREAM COULD COMBAT HIGH BLOOD PRESSURE WITHOUT THE NEED TO TAKE PILLS 

Magnesium cream could be used as an alternative, or in addition, to medication to combat high blood pressure, a study revealed earlier this month.

It could be promising news for the millions of people who suffer from hypertension, which raises the risk of heart disease, stroke and vascular dementia.

Scientists already knew people with higher than average blood pressure can be deficient in magnesium, which is thought to help regulate blood flow.

Now a study from the University of Hertfordshire found that topical application absorbed through the skin significantly boosts levels of the mineral in the blood.

Approximately 75 million adults in the US and 16 million in the UK suffer from hypertension.

Magnesium significantly reduces blood pressure 

The researchers from Indiana University analyzed 34 studies with a total of 2,028 participants.

Results reveal taking a 300mg magnesium supplement every day for one month is enough to significantly lower hypertension and improve blood flow. 

Dr Lead author Yiging Song said magnesium supplements should be considered for lowering blood pressure in ‘high-risk persons or hypertension patients’.

The findings were published in the journal Hypertension. 

NHS Choices recommends men aged between 19 and 64 have 300mg of magnesium a day, while women need 270mg. 

How to top up magnesium levels 

Magnesium-rich foods include dark leafy greens, fish, bananas, dried fruit, and nuts and seeds.

Experts often argue dietary sources alone are sufficient to maintain people’s magnesium levels. 

An excessive dietary intake can cause diarrhea. Some therefore recommend people absorb magnesium topically, for instance via bath salts. 

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