14 Health Benefits of Magnesium, Food Sources, Supplements and Risks

You need magnesium for both your body and brain. It offers numerous benefits for your heart, blood sugar, and mood. It can be found in a variety of foods, including nuts, seeds, beans, and leafy greens.

Magnesium is essential for your body and brain, helping to control everything from blood sugar levels to enhancing physical performance.

Here are 14 magnesium health advantages that have been scientifically proven, along with some easy ways to increase your intake.

Health Benefits Magnesium:

Magnesium is a mineral that your body needs to be healthy and carry out essential tasks. If a person's diet isn't providing them with enough magnesium, using magnesium supplements may be a good solution.

Additionally connected to various health benefits is supplementing with more magnesium. 

1-Enhances Mood:

The interaction of magnesium with serotonin is another advantage. The "feel-good hormone" of the brain is serotonin. Serotonin and melatonin are two hormones that the mineral controls. Your mood is balanced in part by these hormones. Consequently, supporting people going through menopause is another benefits of magnesium.

2-Might Help Maintain Normal Blood Sugar Levels:

According to studies, 48% of people with type 2 diabetes have low amounts of magnesium in their blood, which may make it more difficult for the body to efficiently control blood sugar levels.

Furthermore, studies show that those who ingest more magnesium have a lower risk of developing type 2 diabetes.

One analysis found that magnesium supplements improve insulin sensitivity, a crucial aspect of blood sugar regulation.

According to a different study, taking magnesium supplements helped those at risk for type 2 diabetes control their blood sugar levels and insulin sensitivity.

3-Can Help With Depression:

Low levels of magnesium have been related to a higher risk of developing depression. Magnesium is essential for maintaining brain health and mood.

Additionally, taking this mineral as a supplement may help lessen depressive symptoms.

In one modest 8-week research, those with magnesium insufficiency who took 500 mg of the mineral daily saw a considerable improvement in their depressive symptoms.

Depression and magnesium insufficiency may be related. As a result, taking supplements might help lessen depressive symptoms.

Magnesium is crucial for your body's reaction to stress. Your capacity to manage stress may suffer if you are not consuming enough magnesium. In actuality, studies reveal that those who experience regular stress have lower blood levels of magnesium than those who don't frequently experience stress.

Additionally, taking magnesium supplements may help with the symptoms of diseases like anxiety and sadness that are prominent in the mental health community.

4-Keeps the Heart Healthy:

Magnesium is crucial for maintaining the strength and health of your heart.

Magnesium supplements can help lower high blood pressure, which may be a risk factor for heart disease, according to a 2021 study.

Additionally, a review discovered that taking magnesium supplements reduced the levels of triglycerides, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure, particularly in persons who were magnesium deficient.

More investigation is necessary, though, as previous studies have shown that magnesium had little impact on triglyceride or cholesterol levels.

Your heart also benefits from magnesium. You must take the best possible care of your heart muscle since it is vital to your body's ability to circulate blood and oxygen. Together with calcium, which causes muscles to contract, magnesium ensures a regular heartbeat by assisting in muscular relaxation. Thus, combining the intake of calcium and magnesium can be beneficial to your health.

5-Highlights Anti-inflammatory Advantages:

An important factor in aging and chronic disease is inflammation, which is connected to low magnesium intake.

A meta-analysis of 11 research found that taking magnesium supplements reduced levels of C-reactive protein (CRP), a sign of chronic inflammation.

Similar results from other studies indicate that taking magnesium supplements may lower CRP and other inflammatory indicators like interleukin-6.

Additionally, some studies link a lack of magnesium to an increase in oxidative stress, which is connected to inflammation.

6-May Lessen the of Migraine Attacks:

In addition to being painful, migraines frequently result in nausea, vomiting, and sensitivity to light and sound.

According to some experts, migraineurs are more prone than the general population to suffer from a magnesium deficit.

Numerous research indicates that taking magnesium supplements may potentially help to both prevent and treat migraines.

A prior study found that taking 1 gram of magnesium as a supplement reduced the frequency and severity of acute migraine attacks more rapidly and effectively than taking a typical drug.

Increasing your intake of foods high in magnesium may also help lessen migraine symptoms.

Magnesium helps control inflammation, improves blood flow in the brain, and is essential for healthy nerve function. Regular headache sufferers, including those who get migraines, typically have lower levels of magnesium in their blood.

A lack of magnesium is thought to be a separate risk factor for migraines.

7-Might Lessen PMS Signs:

One of the most prevalent illnesses affecting women of childbearing age with a female body type is premenstrual syndrome (PMS). It frequently results in symptoms including fatigue, irritation, water retention, and stomach cramps.

This may be because fluctuating levels of magnesium during the menstrual cycle make PMS symptoms worse in people who already have a shortage. As a result, supplements could lessen the severity of symptoms, including migraine attacks throughout the menstrual cycle.

Premenstrual syndrome, also known as PMS, is a collection of symptoms that affects women one to two weeks before their period. Mood fluctuations, weight gain, food cravings, water retention, weariness, irritability, aching breasts, and digestive problems are among the symptoms that can vary.

8-Might Enhance Bone Health:

Magnesium is essential for preventing bone loss and preserving bone health. In actuality, your bones contain 50–60% of the magnesium in your body.

Osteoporosis, which makes bones brittle and weak, is linked in some studies to reduced levels of this mineral.

 Insufficient magnesium intake reduces the activity of osteoblasts, which build bone tissue while increasing the activity of osteoclasts, which tear down bone. Magnesium is also essential for the digestion and metabolism of vitamin D, an essential nutrient for the health of the skeleton.

Bone diseases including osteopenia and osteoporosis are more likely to develop in people with low blood levels of magnesium. Fortunately, research indicates that taking magnesium supplements can increase bone mineral density and lower the risk of fracture.

9-It Encourages Normal Blood Pressure Levels:

Numerous actions involving magnesium are important for maintaining appropriate blood pressure control. For instance, magnesium encourages the release of nitric oxide, a signaling molecule. Nitric oxide aids in blood vessel relaxation, which is crucial for preserving a normal blood pressure level.

It can help lower your chance of having high blood pressure by consuming the recommended quantities of magnesium in your diet. According to studies, patients with high blood pressure who take magnesium supplements may experience a reduction in both their systolic and diastolic blood pressure. 

10-Boosts Energy:

Magnesium is one of the elements that convert glucose in our food into energy by activating ATP, which benefits how active you feel. It may also assist in controlling blood sugar levels. You may feel exhausted and lethargic if your blood sugar levels are out of whack. When you're feeling low on energy, taking supplements containing magnesium, such as energy pills, can assist. 

11-Might Promote Improved Sleep:

Supplemental magnesium is frequently used as a homeopathic treatment for sleep disorders like insomnia.

This is so because magnesium controls many sleep-related neurotransmitters, including gamma-aminobutyric acid.

Magnesium supplements were found to reduce the time it took patients to fall asleep by an average of 17 minutes in a study of older persons with insomnia.

Increased consumption of this mineral was associated with better sleep quality and duration in a different study including almost 4,000 adults.

A higher magnesium intake in women was also linked to a lower chance of dozing off during the day, according to another study.

12-Promotes Exercise Recovery:

Magnesium has the additional benefit of being a natural muscle relaxant. The mineral eliminates lactic acid and transports sugar to your muscles. This means that it can support your athletic performance and extend the amount of time you can exercise. As a result, magnesium aids in reducing muscular soreness following exercise, which promotes quicker healing. This mineral, when used as a sports supplement, may help you achieve new heights or visit the gym more frequently.

Depending on the activity, you may require more magnesium than when you are at rest.

According to studies, taking supplements of magnesium may help older folks and others who are lacking this vitamin perform better during exercise.

13-May Help to Ease Constipation:

Certain forms of magnesium have long been used to help relieve constipation and promote more regular bowel movements." For instance, magnesium-based laxatives, such as magnesium citrate or milk of magnesia, are frequently used to treat constipation and encourage regularity. By bringing water into the intestines, they help soften hard feces and make it more easily passable.

In a modest 2021 study, it was discovered that giving chronic constipation sufferers magnesium oxide supplements for 28 days improves their quality of life and frequency of bowel movements.

14-May Lessen Signs and Symptoms of Anxiety:

According to some studies, magnesium can be used to treat and prevent anxiety.

One study, for instance, found that 3,172 Iranian individuals who consumed more magnesium had a decreased chance of developing sadness and anxiety.

Anxiety symptoms were dramatically reduced by consuming 248 mg of magnesium daily, according to a short 6-week trial.

According to other studies, a magnesium deficit may make your body more vulnerable to stress, which could exacerbate the symptoms of anxiety.

Although data is contradictory and the benefits of supplements haven't been examined for longer than three months, one evaluation found that magnesium supplementation might help alleviate mild to moderate anxiety.

 Food Sources :

Magnesium-rich foods include the following:

Pumpkin seed: 37% of the DV is found in one ounce (28 grams).

Chia seeds: 1 ounce (28 grams) provides 26% of the DV.

Spinach cooked   19% of the DV is in 1/2 cup (90 grams).

Almonds: contain 1/8 ounce (28 grams) of the DV.

Cashews: contain ounces (28 grams) at 18% of the DV.

Black beans cooked:  1/4 cup (86 grams)  provides 14% of the daily value.

Edamame cooked:  12% of the DV is found in 1/2 cup (78 grams).

Peanut butter:  12% of the DV is provided by 2 tablespoons (32 grams).

Brown rice cooked:  10% of the DV is found in 1/2 cup (100 grams).

Salmon cooked:   6% of the DV is found in 3 ounces (85 grams).

Halibut cooked:  6% of the DV is found in 3 ounces (85 grams).

Avocado:  5% of the DV is found in 1/2 cup (75 grams).

 How to Take Magnesium:

With or without food, magnesium can be taken at any time of the day. 

There are several types of magnesium, so it's vital to remember to read the back of supplement labels to be sure you're picking the proper one for your needs. 

According to studies, the body can more easily absorb some forms of magnesium than others, such as magnesium oxide and magnesium sulfate. These forms include magnesium citrate, magnesium glycinate, magnesium acetyl taurate, and magnesium malate.

Supplements:

Before using magnesium supplements, talk to your doctor if you have a medical issue. Despite being typically well taken, these supplements may be dangerous for those who use certain diuretics, antibiotics, proton pump inhibitors, heart drugs, osteoporosis medications, or cardiac medications.

Magnesium comes in several forms that are often easily absorbed, including citrate, glycinate, orotate, and carbonate.

You could locate a few different magnesium supplements on the pharmacy shelves.

• Magnesium citrate is frequently simple to locate. Compared to other possibilities, it absorbs into your digestive system quickly.Be advised that this supplement is frequently taken to ease constipation by acting as a laxative. This means that it can have unforeseen adverse effects if you take it as a magnesium supplement.

• Magnesium malate is another alternative that is readily absorbed. And compared to some other solutions, it's easier on the digestive system.

• Magnesium lactate is quickly absorbed and, like magnesium malate, is milder in the digestive system.

• Magnesium oxide is a form of the mineral magnesium that is frequently used to treat migraines.

• Magnesium glycinate: Although there isn't enough data to support this claim, it's frequently accepted that this kind of supplement offers soothing benefits. That's probably how magnesium supplements earned their image as a sleep aid and anxiety reliever. To determine whether this makes a major difference, more research must be conducted.

There are negative side effects to each of these magnesium forms, such as diarrhea and upset stomach. Additionally, be sure you are not taking any antibiotics that could have a bad interaction with a magnesium supplement before taking one.

You should see your primary care practitioner before using any supplements. They will be able to advise you on which supplement is appropriate for your health objectives.

Risks:

Due to the body's ability to excrete any excess magnesium from meals through urine, an overdose of magnesium from dietary sources is improbable.

A large consumption of magnesium from supplements, however, may result in gastrointestinal issues like diarrhea, nausea, or cramps.

Extremely high doses may result in cardiac arrest, renal damage, low blood pressure, urine retention, nausea, vomiting, depression, lethargy, loss of central nervous system (CNS) control, and even death.

Magnesium supplements shouldn't be taken by those with kidney disease unless their doctor specifically recommends it.