Recently, researchers from Indiana University have found that an important mineral in our daily diet may help control blood pressure.
They fund that mineral magnesium makes blood vessels expand (dilate). This can lower blood pressure and helps prevent heart disease and stroke.
The researchers examined 34 clinical trials on magnesium supplements. These trials tested more than 2,000 people.
The participants took from 240 mg to 960 mg of magnesium daily as a supplement.
The team found an important link between the amount of magnesium taken and blood pressure levels.
The higher the level of magnesium, the healthier a person’s blood pressure.
But they also found that magnesium supplements may only help if people have a magnesium deficiency.
For healthy people, the best way to get magnesium is by eating a healthy diet.
Magnesium is found naturally in whole grains, beans, nuts, and leafy green vegetables. You can also find it in dark chocolate, tofu, and some fatty fish.
Current nutrition guidelines suggest each adult take 368 mg of magnesium a day.
As a daily essential nutrient, magnesium is also beneficial to our mental health.
In a study from the University of Vermont, scientists found that over-the-counter magnesium may be a safe and effective way to treat depression.
They tested 126 adults with mild-to-moderate depression.
They found that oral magnesium tablets could help reduce depression symptoms. The effectiveness was comparable to prescription SSRI treatments.
In addition, these positive effects appeared quickly, at two weeks, and the supplements were well tolerated.
The participants received 248 milligrams of magnesium per day over six weeks.
The finding may provide additional treatment options for depression.
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