ingestible · for high blood pressure support
Magnesium Supplementation
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 300-400 mg of elemental magnesium daily, preferably as magnesium glycinate or magnesium citrate (better tolerated and absorbed than magnesium oxide). Split into two doses with meals to reduce GI effects. Take consistently for at least 8-12 weeks to assess blood pressure impact.
How it works
Magnesium acts as a natural calcium channel blocker in vascular smooth muscle cells, causing vasodilation. It also stimulates endothelial production of nitric oxide and prostacyclin - both vasodilators. Magnesium deficiency is common in hypertensive patients and replacement consistently improves vascular tone and insulin sensitivity.
Where to buy
Pure Encapsulations Magnesium Glycinate, Thorne Magnesium Bisglycinate, or Doctor's Best High Absorption Magnesium at Amazon, iHerb, or health food stores.
Typical cost: $20-$35 for a 2-3 month supply.
Safety notes
Doses above 350 mg/day from supplements may cause diarrhoea and GI cramping, especially with oxide forms. Can enhance the effect of antihypertensive medications - monitor blood pressure. Use with caution in kidney disease as impaired kidneys cannot excrete excess magnesium, risking hypermagnesemia. Avoid high-dose magnesium if you have heart block or myasthenia gravis.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Zhang et al., Magnesium supplementation & blood pressure meta-analysis, Hypertension, 2016This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.