By Shoshana Pritzker, RD, CSSD
Most people aren’t talking about magnesium — it’s just not a nutrient that’s on their radar. Truth is, it plays a major role in your body in just about everything, including nerve and muscle function, blood sugar and blood pressure, bone health, hormone balance, electrolyte balance, and even aging.
In fact, your magnesium needs increase the older you get, and many people aren’t keeping up. Whether you up your intake from supplements or diet, here are the benefits of magnesium and the risks associated with it.
Benefits of Magnesium
Magnesium plays a hefty role in the body. Here’s how it will benefit you.
It supports heart health
Magnesium may help reduce the risk factors associated with heart disease, including high blood pressure, metabolic syndrome, type 2 diabetes, and stroke. One study found a positive correlation between higher levels of circulating magnesium and a lower risk of cardiovascular disease. Supplementing with magnesium has a beneficial effect on LDL (bad cholesterol) levels, especially in people with type 2 diabetes.
It keeps your bones strong and healthy
Magnesium helps your body absorb and use calcium and vitamin D — both essential for strong bones. Research has found that those supplementing with magnesium have a higher serum concentration of magnesium and, as a result, greater bone mineral density. The latter of which is associated with a reduced risk of fracture and osteoporosis. Magnesium deficiency increases inflammation and prevents new bone formation.
It will help you get better sleep
Some research has shown a correlation between low magnesium levels and sleep status. Other studies have found that supplementing with magnesium may help improve measures of insomnia, including sleep onset, sleep duration, sleep efficiency, and early morning awakening.
It helps balance blood sugar
Magnesium helps the body uptake and use blood sugar. In people at risk or who have type 2 diabetes, magnesium could help balance blood sugar and restore insulin sensitivity.
It may help reduce feelings of depression and migraines
Magnesium is involved in the central nervous system and helps manage cell signaling (how cells talk to each other using chemical messages). Low levels of magnesium are associated with several mental health disorders including depression. Supplementing with magnesium in people with low levels is a promising tool for reducing depressive symptoms and anxiety.
About 50% of people who suffer from migraines may benefit from magnesium supplementation, especially if they are magnesium deficient.
It may help balance hormones
A woman’s magnesium needs increase over time. Some research suggests a magnesium deficiency can put a damper on physiological conditions that occur over the course of a woman’s lifespan namely PCOS, perimenopause, and menopause. This is due to the inflammatory actions of low magnesium levels.
It can help relieve constipation
Magnesium has been used as an over-the-counter (OTC) laxative to relieve constipation for decades. It has an osmotic effect, drawing water into your intestines and relaxing your bowels. It’s best used daily in low doses to treat chronic constipation.
It can improve your workout
Magnesium plays a role in energy production and muscle contraction. In fact, daily magnesium needs increase 10–20% in people who exercise regularly. Magnesium may also help reduce soreness after a tough workout.
Foods Rich in Magnesium
Most people will get plenty of magnesium from their diet. Focus on these foods to help fill in any gaps.
- Nuts and seeds (pumpkin, chia, almonds, cashews, peanuts, peanut butter)
- Milk and yogurt
- Potatoes
- Beans and legumes (black beans, kidney beans)
- Soymilk and edamame
- Rice (white and brown)
- Avocado
- Fish (salmon and halibut)
- Green leafy vegetables (spinach)
- Carrots
- Broccoli
- Chicken and meat
- Bananas
- Apples
- Raisins
- Bread, cereal, and oatmeal
Related: Do Vitamins Expire?
Types of Magnesium
Magnesium is commonly found over the counter as magnesium carbonate, magnesium glycinate, magnesium citrate and magnesium oxide, each with its own benefits.
- Magnesium carbonate is commonly used as a remedy for heartburn and acid reflux.
- Magnesium glycinate reduces stress and anxiety, improves migraine symptoms, and can improve symptoms of IBS.
- Magnesium citrate is used to treat occasional constipation.
- Magnesium oxide does not absorb as well as the other forms but is often found in supplements used to treat migraines, heartburn, and constipation.
Risks and Side Effects
Magnesium supplementation by mouth is generally safe for healthy individuals. Some people may experience nausea, upset stomach, diarrhea, and vomiting. Magnesium may interfere with some medications and medical conditions. For that reason, talk with your doctor or healthcare professional to determine whether magnesium supplementation is right for you. If you’re deficient in magnesium, you may experience nausea, loss of appetite, vomiting, fatigue, and weakness.
Not everyone needs to take action on magnesium. Having routine blood work with magnesium levels included will give you a direct understanding of your own needs. Focusing on a balanced diet rich in fiber is a great place to start.
Related: How Collagen Benefits Your Body
