Magnesium Shake For Lower Blood Pressure 

If you are following the DASH diet to lower blood pressure, and looking for magnesium rich foods to do so, this magnesium shake is for you! 

Are North Americans getting enough magnesium? No!  Almost half of the US population is not consuming enough magnesium (1). Can you believe that?

Some signs of deficiency are insomnia, fatigue, constipation, anxiety,  irritability and high blood pressure. 

Benefits Of Magnesium Smoothies

You may be wondering why magnesium is so important?

There are many potential benefits of incorporating a magnesium rich smoothie into your diet. Here are some of the most notable ones:

Supports Healthy Muscle Function

Magnesium is important for proper muscle function, and a deficiency can lead to muscle cramps and weakness. By incorporating magnesium-rich foods into your smoothies, you may be able to support healthy muscle function and reduce your risk of cramps and other issues.

Enhances Sleep Quality

Magnesium has been shown to play a role in promoting relaxation and improving sleep quality. By consuming magnesium-rich smoothies, you may be able to promote better sleep patterns and wake up feeling more rested and refreshed.

Supports Healthy Blood Pressure

Magnesium has been shown to help regulate blood pressure levels, which is important for overall cardiovascular health. Consuming magnesium-rich foods like those found in smoothies may help support healthy blood pressure levels.

Just like nitric oxide rich foods, olive oil, sea moss and avocado can lower blood pressure.

Improves Mood

Magnesium has also been linked to improved mood and a reduced risk of depression. By getting more magnesium in your diet through smoothies, you may be able to support better mental health and wellbeing.

Boosts Energy

Magnesium plays a role in energy production, so a deficiency can lead to fatigue and low energy levels. By consuming magnesium-rich smoothies, you may be able to support healthy energy levels and feel more alert and focused throughout the day.

Nutrition In Magnesium Rich Smoothie

Adult men need 420 mg of magnesium per day, and women need 320 mg per day (2).

In this high magnesium smoothie recipe there is 378 mg of magnesium, or 189 mg of magnesium per serving. That is 45% of men’s daily intake and 59% of daily intake of magnesium for women.  

Not only is this magnesium shake rich in magnesium, but also a great source of fiber, potassium and protein.  You can always add more protein with hemp or pea protein powder too. 

Check out this table to understand the other foods in this magnesium rich green smoothie and how they can support your health. 

Ingredient	Magnesium Content	Health Benefits
1 cup spinach, frozen	78mg	Supports muscle and nerve function, bone health, and helps regulate blood sugar levels
1 banana	32mg	Supports heart health, digestion, and healthy blood pressure levels
½ avocado	30mg	Supports healthy skin, heart health, and may help improve cholesterol levels
½ cup oats	51mg	Rich in fiber, supports digestion, and helps lower cholesterol levels
1 tsp chia seeds	40mg	Rich in fiber, protein, and omega-3 fatty acids, may help support healthy digestion and reduce inflammation
1 tsp hemp seeds	40mg	Rich in protein, omega-3 fatty acids, and antioxidants, may help reduce inflammation and support heart health
1 tbsp maple syrup	4mg	Natural sweetener, contains antioxidants and may help improve insulin sensitivity and lower inflammation levels
1 tbsp peanut butter	26mg	Rich in protein and healthy fats, may help support heart health and reduce inflammation
1.5 cups unsweetened soy milk	103mg	Rich in protein, may help support bone health and reduce the risk of certain diseases such as heart disease and diabetes

Table 1: High magnesium smoothie recipe ingredients with associated magnesium content and other health benefits (3).

Ingredients

This magnesium shake is full of foods that will lower blood pressure and unclog arteries

• frozen spinach – full of magnesium, and makes this shake a magnesium rich green smoothie
• banana – adds a sweet, creamy flavor to your calcium rich smoothie, like this pineapple smoothie for weight loss.
• avocado – thickens the smoothie, like in this smoothie to lower cholesterol and this chocolate avocado smoothie.
• oats – a heart healthy ingredient that can help lower blood pressure too!
• chia seeds is a small, nutrient-dense seed that is high in omega 3 fatty acids. Check out this post on hemp seeds vs chia seeds. 
• hemp seeds – a small, nutrient-dense seed that is high in protein, healthy fats, and minerals like magnesium, iron, and potassium that help control blood pressure.    
• maple syrup – for added sweetness. Use your sweetener of choice here.
• peanut butter – for more heart health benefits like in this creamy avocado peanut butter smoothie.  Switch up the nut butter here to your preference. 
• soy milk – soy milk is a plant-based milk that is high in protein, calcium, and potassium. Soy milk is an important component of the Portfolio diet or diet after stent placement and can be found in other portfolio recipes like this watermelon smoothie.

How To Make The Magnesium Shake  

Preparing this magnesium rich green smoothie is an easy process – simply blend all the ingredients until the mixture is smooth and creamy.

 However, if you encounter any issues while making the smoothie, here are a few tips: 

• add extra soy milk if the smoothie is too thick
• use ripe produce for better flavor and texture
• blend the ingredients in stages to ensure even mixing
• add ice for a colder smoothie

If you don’t have a high-powered blender, start by blending the liquid and frozen ingredients first, followed by the softer ingredients.

Video Tutorial

Customize The Magnesium Shake To Your Liking! 

This high magnesium smoothie is vegan and gluten free as is.

Feel free to switch it up based on what you have in your cupboard. 

Other Magnesium Rich Ingredients 

Use the list below for other magnesium rich ingredients you can use to boost the magnesium content of your smoothies.

Ingredient	Magnesium Content (per serving)
Almonds (1/4 cup)	80mg
Cashews (1/4 cup)	74mg
Pumpkin seeds (1/4 cup)	150mg
Yogurt (1/2 cup)	50mg
Dark chocolate (1 oz)	64mg
Black beans (1/2 cup)	60mg
Edamame (1/2 cup)	50mg

Table 2: Other high magnesium smoothie ingredients you could add to smoothies with their magnesium content (3). 

Other Ways To Increase Magnesium Intake

Check out these DASH diet cookbooks and low sodium cookbooks for other recipes to lower blood pressure. 

Or try these additional dietary strategies   to increase their magnesium intake:

Eat More Whole Foods

Magnesium is found in a variety of whole foods, such as leafy greens, nuts and seeds, legumes, and whole grains. Incorporating more of these foods into your diet can help boost your magnesium intake.

Choose Magnesium-Rich Snacks

Snacking on magnesium-rich foods can be a great way to increase your magnesium intake throughout the day. Some good options include almonds, cashews, pumpkin seeds, and dark chocolate.

Limit Processed Foods

Processed foods are often low in magnesium and can also deplete magnesium levels in the body. Choosing whole, unprocessed foods whenever possible can help ensure adequate magnesium intake.

Limit Alcohol Intake

Excessive alcohol intake can interfere with magnesium absorption and increase magnesium excretion, leading to magnesium deficiency. Limiting alcohol intake or avoiding it altogether can help maintain optimal magnesium levels.

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Final Thoughts 

There’s no better way to get more magnesium into your body then by eating more magnesium rich foods.

Its far better to get your magnesium from food instead of supplements for optimal absorption and bioavailability.  So start with this magnesium rich smoothie! 

Did you make the magnesium shake? What did you think? Tell me below!

Recipe and photos by Brooke Harris, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE