On our main guide to supporting blood pressure, we identified magnesium as the "relaxation mineral" for its vital role in cardiovascular health. But what does that mean, and what is the scientific evidence behind it?
Here, we’re taking a closer look at the research to understand how magnesium works, its effects on blood pressure and arterial health, and what you should know about dosage and safety.
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How Does Magnesium Affect Blood Pressure?
Magnesium is a key player in how our blood vessels function. It helps regulate vascular tone by supporting the relaxation of smooth muscle cells in the vessel walls, which helps them widen to support healthy blood flow.
A major 2016 meta-analysis, combining data from 34 clinical trials, found that magnesium supplementation produced a modest but statistically significant result. On average, it led to a reduction of about 2 mmHg in systolic blood pressure and 1.8 mmHg in diastolic blood pressure compared to a placebo (1). The benefit was most consistent in studies where participants took at least 300 mg of magnesium per day for a month or longer.
Beyond Blood Pressure: Magnesium's Effect on Arterial Health
Magnesium's benefits aren't limited to just blood pressure numbers. Researchers are also interested in its effects on the physical health of the arteries themselves.
Magnesium Supplementation Effects
Arterial Stiffness
Healthier arteries are more flexible. A 2016 study found that taking 350 mg of magnesium per day for 24 weeks significantly improved measures of arterial stiffness in overweight older adults, suggesting it helps keep blood vessels flexible (2).
Endothelial Function
The endothelium is the thin inner lining of your blood vessels. A 2018 meta-analysis found that magnesium supplementation significantly improved endothelial function, helping arteries work more efficiently (3).
What You Need to Know About Safety and Dosage
For most healthy adults, magnesium is very safe. Health authorities have set a Tolerable Upper Intake Level (UL) of 350 mg per day for supplemental magnesium, based on the threshold for potential digestive side effects (4). Doses within this range are generally well-tolerated. The form of magnesium also matters; more bioavailable forms like magnesium citrate or glycinate are often better absorbed.
The Takeaway: A Foundational Mineral for Heart Health
The scientific consensus is that magnesium is a vital component of a heart-healthy lifestyle. Its dual-action effect—helping to support both normal blood pressure and healthy arterial function—makes it a cornerstone mineral for long-term cardiovascular wellness. This is why a bioavailable form of magnesium is an essential part of the [NFSupplements Blood Pressure Support formula].
Medically Reviewed by Dr. Cristal Román, MD
This article has been medically reviewed for accuracy by Dr. Cristal Román, a medical doctor with a postgraduate qualification in Principles and Practice of Clinical Research from the Harvard T.H. Chan School of Public Health. All claims are supported by the primary scientific literature.