Micronutrients & recovery
High dietary intake of calcium (≥800 mg/day) and magnesium (≥300 mg/day) is independently associated with a significantly lower risk of developing hypertension in women compared to low intake.
To support healthy blood pressure, prioritize getting at least 800 mg of calcium and 300 mg of magnesium daily through your diet. Good sources include dairy products, fruits, vegetables, and cereals. While potassium and fiber are healthy, this research suggests they may not independently lower hypertension risk as much as calcium and magnesium do. Managing your weight and limiting alcohol are even more critical factors, but optimizing these minerals is a key dietary step.
Dietary calcium and magnesium had independent and significant inverse associations with hypertension. For women with a calcium intake of at least 800 mg/day, the relative risk of hypertension was 0.78 (95% confidence interval, 0.69-0.88) when compared with an intake of less than 400 mg/day. The relative risk for magnesium intake of 300 mg/day or more compared with an intake of less than 200 mg/day was 0.77 (95% confidence interval, 0.67-0.88).
Why this rating
Large prospective cohort (n=58,218), validated dietary questionnaire, and rigorous adjustment for confounders, though observational design prevents causal proof.
Source
A prospective study of nutritional factors and hypertension among US women.
Jacqueline C.M. Witteman et al. · Circulation · 1989
DOI 10.1161/01.cir.80.5.1320
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