Greater magnesium intake is associated with a lower incidence of
high blood pressure
. This is the finding of a few large clinical studies. One of these, the
(Dietary Approaches to Stop Hypertension) study found that a diet high in magnesium, potassium, and calcium and low in sodium and fat can significantly lower blood pressure. You can get these nutrients by eating a diet rich in fresh fruits and vegetables, legumes, whole grains, and low-fat dairy foods. Another group of researchers studied 30,000 US male health professionals over several years. The study found a greater magnesium intake was significantly associated with a lower risk of hypertension.
Based on the growing number of studies showing a positive role for magnesium in managing blood pressure, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends maintaining an adequate magnesium intake to prevent and manage high blood pressure.
Several studies have found links between magnesium status and heart health. Many of these suggest that an adequate intake of magnesium is protective of the heart. However, further study needs to be done to clarify magnesium's role.
Since a significant amount of magnesium is stored in the bones and one of magnesium's roles is to help keep bones healthy, it would make sense that magnesium would help protect bones from the thinning of
. Several studies have suggested just that—magnesium supplementation may improve bone mineral density. However it is still not clear, and more study needs to be done.