Note from Carolyn:
Magnesium is also known as a natural laxative. This could be important for someone that has trouble staying regular. With the lack of nutrients in our foods today this may be one to consider supplementing. I get my magnesium through my foods and a good multi-vitamin.
Researchers from the University of Hertfordshire have found that magnesium supplements may offer small but clinically significant reductions in blood pressure. In a study published in the European Journal of clinical Nutrition, researchers also discovered that the size of the effect increased in line with increased dosage.
Cardio vascular diseases cause approximately 50 percent of deaths in Europe and contribute significantly to escalating health care costs. Elevated blood pressure or hypertension is a major risk factor for mortality for cardiovascular and renal disease. Causes of hypertension include (but are not limited to) smoking, sedentary lifestyle, a diet high in sodium and an inadequate intake of other minerals such as potassium, calcium and magnesium.
“Until now, there’s been inconclusive evidence regarding the effect of magnesium supplements on blood pressure,” said Lindsy Kass, senior lecturer and registered nutritionist at the University of Hertfordshire. “So we conducted a meta-analysis by analyzing data from 22 trials involving 1,173 people to assess the effect of magnesium on blood pressure.”
In the trials, the magnesium supplementation doses ranged from 120-973 mg with between three to 24 weeks of follow-up. Although not all individual trials showed significance in blood pressure reduction, by combining the trials, the overall data indicated that magnesium supplementation reduced both systolic and diastolic blood pressure. With the best results observed at the higher dosages.
“The clinical significance in the reductions found from this meta-analysis may be important in helping to prevent hypertension and associated risks around cardiovascular disease,” said Kass, “and is worthy of future trials using solid methodology.”
The minimum recommedation for magnesium is about 400mg per day.
Each of the following mg are based on a 3 ounce serving.
- Kelp- 760 mg
- Wheat bran- 490 mg
- Molasses- 258 mg
- Brewer’s Yeast- 231 mg
- Buckwheat- 229 mg
- Brazil nuts- 225 mg
- Dulse (sea vegetable)- 220 mg
- Filberts- 184 mg
- Wheat germ- 336 mg
- Almonds- 270 mg
- Cashews- 267 mg
- Peanuts- 175 mg
- Wheat grain- 160 mg
- Millet- 163 mg
- Pecans- 145 mg
- English walnuts- 131 mg
- Rye- 115 mg
- Tofu- 111 mg