Micronutrients & recovery
Higher 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 levels.
To support healthy blood pressure, aim for at least 800 mg of calcium and 300 mg of magnesium daily through food sources like dairy, fruits, vegetables, and cereals. This is particularly relevant for women, as higher intakes of these specific minerals are linked to a lower risk of developing high blood pressure, independent of weight and alcohol consumption.
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) with validated dietary assessment and controlled confounders, though observational design limits causal inference.
Source
Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women
Alberto Ascherio et al. · Hypertension · 1996
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