What Happens to Your Blood Pressure When You Take Magnesium and Potassium Together?

Magnesium and potassium are essential minerals that help regulate blood pressure and perform other important tasks in your body. These minerals often work together to support heart health, as deficiencies in either may increase the risk of high blood pressure (hypertension).

1. Magnesium and Potassium Have a Synergistic Relationship

In your body, magnesium and potassium work together (synergistic effect) to perform functions and ensure you have enough of each mineral.

Magnesium helps your body maintain adequate potassium levels and also moves potassium across cell membranes. These actions support normal blood pressure and heart rhythm. Additionally, magnesium deficiency can lead to potassium deficiency.

2. Potassium Relaxes Blood Vessels

Potassium helps keep your blood vessels smooth and relaxed, improving blood flow.

Research shows that adequate to high levels of potassium increase vasodilation, or the relaxation of smooth muscles and the widening of blood vessels. Potassium increases vasodilation by inducing endothelial hyperpolarization, which, through a series of steps, reduces vascular constriction, leading to improved blood flow and lower blood pressure.

3. Potassium Helps Reduce Sodium Levels

Sodium is a mineral that can raise blood pressure when levels are too high.

Potassium promotes the removal of sodium from your blood via urine. Excess sodium may lead to water retention, which can strain blood vessels and raise blood pressure. Although more research is needed, results from one study suggest that a high-potassium diet may be more effective at lowering blood pressure than a low-sodium diet.

4. Magnesium Increases Nitric Oxide

Magnesium deficiency is linked to poor vasodilation, or the widening of blood vessels to allow blood flow.

When magnesium levels are high, your body releases more nitric oxide, a natural signaling molecule that relaxes blood vessels, prevents blood clots, and improves overall blood flow. Researchers believe that by regulating nitric oxide release, magnesium supports blood vessel health, which is crucial to blood pressure regulation.

5. Magnesium Prevents Calcium Buildup

Magnesium regulates calcium transport out of blood vessels, helping prevent calcium build-up that can raise blood pressure.

Research indicates that low magnesium levels are associated with an increased risk of blood vessel calcification (calcium build-up). Calcium build-up narrows blood vessels, leading to increased blood pressure. More research is needed to understand how magnesium reduces calcium build-up and the proper dosage.

What Foods Have Magnesium and Potassium?

Magnesium and potassium are widely found in both plant and animal foods, making it relatively easy to consume adequate amounts.

Good food sources of magnesium include:

• Seeds (pumpkin, chia)
• Nuts (almonds, cashews, peanuts)
• Spinach
• Beans (black, kidney)
• Brown rice
• Fortified breakfast cereals
• Bananas
• Avocados
• Potatoes (with skin)
• Yogurt
• Salmon
• Chicken breast
• Soy products

Good food sources of potassium include:

• Dried apricots
• Lentils
• Raisins
• Potatoes
• Kidney beans
• Bananas
• Dairy (milk, yogurt)
• Spinach
• Chicken breast
• Salmon
• Broccoli
• Soy products
• Flaxseed

If necessary, dietary supplements may help you meet your magnesium and potassium requirements. Talk with a healthcare provider before using dietary supplements.

What Else You Need to Know about Magnesium and Potassium for Blood Pressure

There are a few other factors to consider when using magnesium and potassium for blood pressure.

• For general health, adults need 310-420 milligrams (mg) of magnesium per day and 2,600-3,400 mg of potassium per day. Research shows that consuming excess magnesium and potassium is not necessary, as low doses and adequate intakes may help lower blood pressure.
• A diet that is high in vitamins and minerals and low in sodium may help manage blood pressure. A well-balanced diet will include not only magnesium and potassium, but also antioxidants and dietary fiber, which are essential for blood pressure control.
• If you use dietary supplements, it’s generally considered safe to take magnesium and potassium together. In fact, taking these minerals together may enhance their health benefits. However, you must avoid taking too much potassium or too much magnesium, especially if you take medications or have health conditions.
• You may need to limit or avoid magnesium or potassium supplements if you have kidney disease or other health conditions. Additionally, magnesium and potassium may interact with diuretics, antibiotics, and other medications.

If you have high blood pressure, talk with a healthcare provider before using magnesium and potassium.