Circulation

Magnesium, vitamin D lowered BP

Those who are overweight or obese often have low levels of magnesium and vitamin D. Magnesium helps metabolize vitamin D. In this study, 95 participants, who were overweight or obese, took a placebo or 1,000 IU of vitamin D with or without 360 mg of magnesium glycinate per day. After 12 weeks, while there were no significant changes for placebo, or for vitamin D alone, those taking magnesium with vitamin D saw an average increase of 6.3 nanograms per milliliter of blood (ng/mL) in vitamin D—about 10 percent of the optimal vitamin D level of 50 to 70 ng/mL. Systolic blood pressure (BP) also decreased an average of 7.5 mmHg in those with elevated BP.

Omega-3s effective at 2,000-3,000 mg per day

Doctors know the omega-3s EPA and DHA lower blood pressure, but until now did not know the optimal dose. This review of 71 trials covered 4,973 participants, at least 18 years old, who took an average 2,800 mg combined dose of EPA and DHA per day.

Overall, systolic blood pressure declined an average 2.61 mmHg at 2,000 and at 3,000 mg of EPA+DHA per day. For diastolic blood pressure, the average decline was 1.64 mmHg at 2,000 mg, and 1.8 mmHg at 3,000 mg EPA+DHA per day. In those with high lipid levels and high blood pressure, systolic and diastolic readings decreased as doses of omega-3s increased. Doses above 3,000 mg EPA+DHA per day did not significantly improve results.

Reference: The Journal of Nutrition; 2022, 111674, 99-100