By Rachael Ajmera and Franziska Spritzler | Source
Magnesium can help improve your mood, sleep, exercise performance, blood sugar regulation, and more. You can get it from supplements and in certain foods like nuts and leafy greens.
From regulating blood sugar levels to boosting athletic performance, magnesium is crucial for your brain and body.
Yet, although it’s found in various foods ranging from leafy greens to nuts, seeds, and beans, many people don’t get enough in their diet.
Here are 12 evidence-based health benefits of magnesium and some simple ways to increase your intake.
Magnesium is found throughout your body. Every cell in your body contains this mineral and needs it to function.
About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood (1Trusted Source).
One of its main roles is to act as a cofactor — a helper molecule — in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including (2):
- Energy creation: converting food into energy
- Protein formation: creating new proteins from amino acids
- Gene maintenance: helping create and repair DNA and RNA
- Muscle movements: aiding in muscle contraction and relaxation
- Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
Nonetheless, studies suggest that approximately 50% of U.S. adults get less than the recommended daily amount of magnesium (1Trusted Source, 3Trusted Source).
SummaryMagnesium supports hundreds of chemical reactions in your body. However, many people get less than they need.
You may need more magnesium during exercise than when you’re resting, depending on the activity (4).
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue (5Trusted Source).
Studies show magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient (6Trusted Source).
One older study of 2,570 women associated higher magnesium intake with increased muscle mass and power (7Trusted Source).
In a 2019 study, professional male cyclists players who took 400 mg of magnesium per day for 3 weeks experienced improvements in muscle recovery and protection from muscle damage following a strenuous race, compared to cyclists taking a placebo (8Trusted Source).
However, more studies are needed, as some research suggests that supplementing doesn’t help athletes or active people with adequate magnesium levels (6Trusted Source).
SummaryMagnesium supplements have been shown to enhance exercise performance in several studies, but results are mixed.
3. May combat depression
Magnesium plays a critical role in brain function and mood; low levels are linked to an increased risk of depression (9Trusted Source).
A 2020 review suggested that stress may deplete magnesium, increasing susceptibility to stress and depression (9Trusted Source).
What’s more, supplementing with this mineral may help reduce symptoms of depression (10Trusted Source, 11Trusted Source).
In one small 8-week study, taking 500 mg of magnesium daily led to significant improvements in symptoms of depression in people with a deficiency in this mineral (11Trusted Source).
Plus, a 6-week study in 126 people showed that taking 248 mg of magnesium per day decreased symptoms of depression and anxiety, regardless of magnesium status (10Trusted Source).
SummaryMagnesium deficiency may be linked to depression. As such, supplementing may help reduce symptoms of depression.
Additionally, research indicates that people who consume more magnesium have a lower risk of type 2 diabetes (13Trusted Source, 14Trusted Source).
According to one review, magnesium supplements help enhance insulin sensitivity, a key factor in blood sugar control (15Trusted Source).
Another review reported that magnesium supplements improved blood sugar levels and insulin sensitivity in people at risk for type 2 diabetes (15Trusted Source).
SummaryMagnesium supplements may improve blood sugar levels, insulin sensitivity, and other risk factors for type 2 diabetes.
A 2021 review shows that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease (16Trusted Source).
Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure (17Trusted Source).
What’s more, one review found that magnesium supplements improved multiple risk factors for heart disease, including triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels, especially in people with a magnesium deficiency (18Trusted Source).
However, more research is needed, as other research has found no effect of magnesium on cholesterol or triglyceride levels (19Trusted Source).
SummaryMagnesium may help lower blood pressure levels and reduce several risk factors for heart disease. Still, more research is needed.
One review of 11 studies concluded that magnesium supplements decreased levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation (22Trusted Source).
Other studies report similar findings, showing that magnesium supplements may reduce CRP and other markers of inflammation, such as interleukin-6 (23Trusted Source, 24Trusted Source).
Furthermore, some research ties magnesium deficiency to increased oxidative stress, which is related to inflammation (25Trusted Source).
SummaryMagnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.
Some researchers believe that people with migraine are more likely than others to have a magnesium deficiency (27Trusted Source).
Several studies suggest that magnesium supplements may even prevent and treat migraine headaches (28Trusted Source).
In one older study, supplementing with 1 gram of magnesium provided relief from acute migraine attacks more quickly and effectively than a common medication (29Trusted Source).
Eating more magnesium-rich foods may also help reduce migraine symptoms (30Trusted Source).
SummaryPeople with migraine may have low magnesium levels. Some studies show that supplementing with this mineral may provide relief from migraine attacks.
Some research suggests that magnesium supplements help relieve PMS symptoms and other conditions such as menstrual cramps and migraine attacks (32Trusted Source).
This may be because magnesium levels fluctuate throughout the menstrual cycle, worsening PMS symptoms in those with a deficiency. As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks (33).
One study found that taking 300 mg of magnesium daily helped decrease bloating, depression, and anxiety in college students with PMS compared with a control group (34).
Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels.
SummarySome studies suggest that magnesium supplements help improve PMS symptoms, though more research is necessary.
A 3-year study in 358 people undergoing hemodialysis — a treatment to help remove waste and water from the blood — showed that those who consumed the least magnesium experienced three times more fractures than those with the highest intake (37Trusted Source).
Moreover, one recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas susceptible to fracture (38).
SummaryMagnesium is important for bone health. Some studies tie a higher intake to a lower risk of osteoporosis, fractures, and bone loss.
This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma aminobutyric acid (39Trusted Source).
One review of older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes (40Trusted Source).
Another study in nearly 4,000 adults linked increased intake of this mineral to improved sleep quality and duration (41Trusted Source).
Furthermore, another study associated higher magnesium intake in women with a reduced likelihood of falling asleep during the daytime (42Trusted Source).
SummaryIncreasing your intake of magnesium through foods or supplements may help treat certain sleep issues and improve sleep quality.
For example, one study of 3,172 Iranian adults associated increased magnesium intake with a lower risk of depression and anxiety (44).
Similarly, a small 6-week study found that taking 248 mg of magnesium daily significantly reduced anxiety symptoms (10Trusted Source).
Other research suggests that magnesium deficiency may increase your body’s susceptibility to stress, which may amplify symptoms of anxiety (45Trusted Source).
One review concluded that magnesium supplements might help reduce mild to moderate anxiety but noted that research is conflicting — and that the effects of supplements haven’t been studied beyond 3 months (46).
SummaryMagnesium may help reduce symptoms of anxiety and decrease stress, but more studies are needed.
You can get this mineral from both food and supplements.
Food sources
The following foods are rich in magnesium (35Trusted Source):
- Pumpkin seeds: 37% of the DV per ounce (28 grams)
- Chia seeds: 26% of the DV per ounce (28 grams)
- Spinach, boiled: 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 DV per 3 ounces (85 grams)
- Halibut, cooked: 6% of the DV per 3 ounces (85 grams)
- Avocado: 5% of the DV per 1/2 cup (75 grams)
Supplements
If you have a medical condition, check with your doctor before taking magnesium supplements. Though these supplements are generally well tolerated, they may be unsafe for people who take certain diuretics, heart medications, osteoporosis medications, proton pump inhibitors, or antibiotics (47Trusted Source).
Forms that tend to be absorbed well include magnesium citrate, glycinate, orotate, and carbonate (3Trusted Source).
SummaryGetting enough magnesium is vital for your health. Many foods contain it, and many high quality supplements are available.