12 Proven Benefits of Magnesium
Magnesium bisglycinate may help improve mood, sleep, physical performance, blood sugar regulation, and much more. You can get it from dietary supplements and certain foods, such as nuts and leafy greens.
From regulating blood sugar levels to boosting athletic performance, magnesium is vital for the brain and body.
Still, although it is found in many foods, from leafy greens to nuts, seeds, and beans, many people do not get enough of it in their diet.
Here are 12 evidence-based health benefits of magnesium, along with some simple ways to increase your intake.
1. It is involved in hundreds of biochemical reactions in the body.
Magnesium is found throughout the body. Every cell in your body contains this mineral and needs it to function.
About 60% of the magnesium in your body is found in your bones, with the rest in your muscles, soft tissues, and fluids, including blood.
One of its main roles is to act as a cofactor—a helper molecule—in the biochemical reactions constantly carried out by enzymes. It is involved in more than 600 reactions in the body, including:
- Energy production: converting food into energy
- Protein formation: creating new proteins from amino acids
- Gene maintenance: helping create and repair DNA and RNA.
- Muscle movements: helping muscles contract and relax.
- Nervous system regulation: regulating neurotransmitters that send messages in the brain and nervous system.
Nevertheless, studies suggest that around 50% of American adults consume less than the recommended daily amount of magnesium.
SUMMARY Magnesium supports hundreds of chemical reactions in the body. However, many people get less than they need.
2. May boost exercise performance
Depending on the activity, you may need more magnesium during exercise than at rest.
Magnesium helps blood sugar enter the muscles and clear lactate, which can build up during exercise and cause fatigue.
Studies suggest that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and people who are deficient in this nutrient.
An older study involving 2,570 women associated higher magnesium intake with increased muscle mass and performance.
In a 2019 study, professional male cyclists who took 400 mg of magnesium daily for 3 weeks experienced improvements in muscle recovery and protection against muscle damage following a strenuous race, compared with cyclists who took a placebo.
SUMMARY Several studies have shown that magnesium supplements enhance exercise performance.
3. Fight depression
Magnesium plays a critical role in brain function and mood; low levels are associated with an increased risk of depression.
According to a 2020 review, stress can deplete magnesium, increasing susceptibility to stress and depression.
Moreover, supplementing with this mineral may help reduce symptoms of depression.
In a small, 8-week study, taking 500 mg of magnesium daily resulted in significant improvements in depression symptoms in people who were deficient in this mineral.
Additionally, a 6-week study of 126 people found that taking 248 mg of magnesium daily reduced symptoms of depression and anxiety, regardless of the amount of magnesium in the body.
SUMMARY Magnesium deficiency has been linked to depression. As such, supplementation may help reduce symptoms of depression.
4. May support healthy blood sugar levels
Studies suggest that about 48% of people with type 2 diabetes have low blood magnesium levels, which may impair the body's ability to regulate blood sugar effectively.
Additionally, research suggests that people who consume more magnesium have a lower risk of type 2 diabetes.
According to one review, magnesium supplements help increase insulin sensitivity, a key factor in blood sugar regulation.
Another review reported that magnesium supplements improved blood sugar levels and insulin sensitivity in people at risk of type 2 diabetes.
SUMMARY Magnesium supplements may improve blood sugar levels, insulin sensitivity, and other risk factors for type 2 diabetes.
5. May promote heart health
Magnesium plays an important role in maintaining heart health and strength.
According to a 2021 review, magnesium supplements may help reduce high blood pressure, which can be a risk factor for heart disease.
Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure.
What’s more, a review found that magnesium supplements improved several risk factors for heart disease, including triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels, particularly in people with magnesium deficiency.
However, further research is needed because other studies have found no effect of magnesium on cholesterol or triglyceride levels.
SUMMARY Magnesium may help lower blood pressure and reduce several risk factors for heart disease. More research is still needed.
6. Boasts anti-inflammatory benefits
Low magnesium intake may be associated with increased levels of inflammation, which plays a key role in aging and chronic disease.
A review of 11 studies concluded that magnesium supplements reduced levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation.
In addition, some research links magnesium deficiency to increased oxidative stress associated with inflammation.
SUMMARY Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.
7. May help prevent migraine attacks
Migraine headaches can be painful and often cause nausea, vomiting, and sensitivity to light and noise.
Some researchers believe that people with migraines are more likely to have a magnesium deficiency than others.
Numerous studies suggest that magnesium supplementation may even prevent and treat migraine headaches.
In an older study, supplementing with 1 gram of magnesium relieved acute migraine attacks more quickly and effectively than standard medication.
Eating more magnesium-rich foods may also help reduce migraine symptoms.
SUMMARY People with migraines may have low magnesium levels. Some studies show that supplementing this mineral may provide relief from migraine attacks.
8. May improve PMS symptoms
Premenstrual syndrome (PMS) is one of the most common conditions among women of reproductive age. It often causes symptoms such as water retention, abdominal cramps, fatigue, and irritability.
Some research suggests that magnesium supplementation helps relieve PMS symptoms and other conditions, such as menstrual cramps and migraine attacks.
This may be because magnesium levels fluctuate during the menstrual cycle, worsening PMS symptoms in people who are deficient. Thus, supplements may help reduce the severity of symptoms, including menstrual migraine attacks.
One study found that taking 300 mg of magnesium daily helped reduce bloating, depression, and anxiety in college students with PMS compared with a control group.
However, newer, high-quality studies are needed to determine whether this mineral can improve symptoms independently of magnesium levels.
SUMMARY Some studies suggest that magnesium supplements improve PMS symptoms, although more research is needed.
9. May promote bone health
Magnesium is essential for maintaining bone health and protecting against osteoporosis. In fact, 50–60% of the body's magnesium is found in the bones. Some studies link lower levels of this mineral with osteoporosis, a condition that causes bones to become brittle and weak.
A three-year study of 358 people undergoing hemodialysis—a treatment that helps remove water and waste from the blood—found that those who consumed the least magnesium experienced three times as many fractures as those with the highest intake.
Additionally, a recent review of 12 studies linked high magnesium intake with increased bone mineral density in the hip and femoral neck, both areas vulnerable to fractures.
SUMMARY Magnesium is important for bone health. Some studies link higher magnesium intake with a lower risk of osteoporosis, fractures, and bone loss.
10. May support better sleep
Magnesium supplements are often used as a natural remedy for sleep problems such as insomnia.
This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma-aminobutyric acid.
A review examining older adults with insomnia found that magnesium supplements reduced the time needed to fall asleep by an average of 17 minutes.
Another study involving nearly 4,000 adults linked increased intake of the mineral to improved sleep quality and duration.
Additionally, another study linked higher magnesium intake in women to a lower likelihood of falling asleep during the day.
SUMMARY Increasing magnesium intake through foods or dietary supplements may help address certain sleep problems and improve sleep quality.
11. May help reduce symptoms of anxiety
Some research suggests that magnesium helps treat and prevent anxiety.
For example, a study of 3,172 Iranian adults linked increased magnesium intake to a lower risk of depression and anxiety.
Similarly, a small 6-week study found that taking 248 mg of magnesium daily significantly reduced symptoms of anxiety.
Other research suggests that magnesium deficiency may increase the body’s susceptibility to stress, whichmay worsen symptoms of anxiety.
One review concluded that magnesium supplements may help reduce mild to moderate anxiety, but noted that the research is mixed—and that the effects of supplements have not been studied beyond 3 months.
SUMMARY Magnesium may help reduce symptoms of anxiety and relieve stress, but more research is needed.
12. Safe and widely available
Magnesium is essential for many aspects of health. The recommended daily intake is 400–420 mg for men and 310–320 mg for women.
This mineral can be obtained from both food and dietary supplements.
Food sources The following foods are rich in magnesium.
- Pumpkin seeds: (28 grams): 37% of the DV per ounce (28 grams).
- Chia seeds: 26% of the DV per ounce (28 grams)
- Spinach, cooked: 19% of the DV per 1/2 cup (90 grams)
- Almonds: 19% of the DV per ounce (28 grams)
- Cashews: 18% of the DV per ounce (28 grams)
- Black beans, cooked: 14% of the DV per 1/2 cup (86 grams)
- Edamame, cooked: 12% of the DV per 1/2 cup (78 grams)
- Peanut butter: 12% of the DV per 2 tablespoons (32 grams)
- Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams)
- Salmon, cooked: 6% of the daily value per 3 ounces (85 grams).
- Halibut, cooked: 6% of the daily value per 3 ounces (85 grams).
- Avocado: 5% of the daily value per 1/2 cup (75 grams).
If you have a medical condition, consult your doctor before taking magnesium supplements. Although these supplements are generally well tolerated, they are not safe for people taking certain diuretics, heart medications, osteoporosis medications, proton pump inhibitors, or antibiotics.
Well-absorbed forms include magnesium citrate, glycinate, orotate, and carbonate.
SUMMARY Getting enough magnesium is vital for our health. It is found in many foods, and numerous high-quality supplements are available. Is it okay to take magnesium every day?
Magnesium is generally well tolerated when you stay within the recommended daily intake, which is 400–420 mg for men and 310–320 mg for women.
If you take other medications or dietary supplements, it is best to talk to your doctor or pharmacist to help prevent drug interactions.
Frequently asked questions
What are the 10 signs of low magnesium levels?
Signs and symptoms of low magnesium levels are rare but may include:- loss of appetite
- nausea and vomiting
- fatigue
- numbness and tingling
- muscle contractions and cramps
- seizures
- personality changes
- abnormal heart rhythms
- hypocalcemia (low serum calcium levels)
- hypokalemia (potassium levels)
Some research suggests that magnesium may help alleviate the symptoms of several conditions affecting women, such as premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and postmenopausal symptoms.
Who should not take magnesium? Magnesium can interact with some medications. Talk to your healthcare professional before taking magnesium supplements if you take any of these medications.- Antibiotics, including:
- demeclocycline (Declomycin)
- doxycycline (Vibramycin)
- ciprofloxacin (Cipro)
- levofloxacin (Levaquin)
- bisphosphonates (for osteoporosis)
- diuretics (to reduce excess water and salt in conditions such as
- high blood pressure, congestive heart failure, and others).
- proton pump inhibitors (reduce stomach acid)
The bottom line Magnesium is essential for maintaining good health and plays a key role in everything from physical performance to heart health and brain function.
Eating a variety of magnesium-rich foods can help ensure that you get enough of this nutrient in your diet. Spinach, chia seeds, peanut butter, and avocado are just a few examples that make great additions to smoothies, snacks, and other foods.
Source: www.healthline.com
