Dietary sources of magnesium include green, leafy vegetables, meats, starches, grains and nuts, and milk. However, dietary studies show that a large portion of adults do not meet the RDA for magnesium (320 mg per day for women and 420 mg per day for men).
This study pooled data from 22 clinical trials involving 1173 people, and found that supplementing with the mineral may reduce systolic BP (pressure when the heart contracts) by 4 mmHG and diastolic BP (pressure when the heart relaxes/fills) by 3 mmHg. The best results observed for daily doses over 370 mg.
Source: Effect of magnesium supplementation on blood pressure: a meta-analysis
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