8 health benefits of magnesium

In this article:

• Magnesium benefits
• When to supplement
• Interactions
• Dietary magnesium
• Bottom line

In this article

• Magnesium benefits
• When to supplement
• Interactions
• Dietary magnesium
• Bottom line

Magnesium is an essential nutrient that is naturally found in some food sources and stored in the body—primarily in the bones. However, some medicines and magnesium supplements also contain it. Though magnesium has many functions, it’s mainly known for supporting nerve and muscle function, heart and bone health, mental health, and blood sugar regulation. Here, we break down the top evidence-based magnesium benefits, how to get enough of it, and when you should ask your provider about dietary supplements.

8 health benefits of magnesium

Magnesium is involved in more than 300 enzymatic reactions in the body, says William Li, MD, medical director of the Angiogenesis Foundation and author of Eat to Beat Disease. Some of the key benefits of magnesium include its importance for strong bones, heart health, muscle function, and more.

1. Supports organ function

Every organ in the body needs magnesium to function, especially the heart and kidneys, according to the National Library of Medicine. Magnesium is involved in hundreds of chemical reactions that keep your organs functioning, Dr. Li explains. For example, magnesium helps maintain a normal heart rhythm by regulating electrical impulses in the heart. There are 78 main organs in the human body, and each one is involved in essential functions, including some that your very survival depends on. Organ complications, such as heart failure from heart disease, can be life-threatening. So, it’s important to provide organs with the nutrients they need to function, such as magnesium, to maintain good organ function and prevent health issues.

2. Promotes bone health

There are a myriad of nutrients that are important for bone health, and magnesium is one of them, along with calcium, vitamin D, and others. In fact, magnesium works in concert with calcium and vitamin D to promote healthy bones, says Patricia Bannan, RDN, a registered dietitian nutritionist and the founder of Wellness Intelligence in Los Angeles. “Magnesium helps activate vitamin D, which is essential for calcium absorption,” Bannan explains. “Approximately 60% of the body’s magnesium is stored in our bones.” The body then takes magnesium from the bones to keep blood levels stable, per the National Library of Medicine. If you are magnesium deficient, that could mean too much is used from your bones, weakening them.

While strong bones are important for everyone, magnesium is especially important for older adults and those at risk for osteoporosis, Bannan says. She points to a 2022 systematic review that found a correlation between higher magnesium intake and increased bone mineral density.

3. Regulates muscle function

Muscle mass helps you move around and contributes to a healthy metabolism. To keep your muscles healthy, you need to get enough magnesium. “Magnesium plays a crucial role in muscle function, particularly in regulating muscle contractions,” Bannan says, adding that this is especially relevant for athletes and individuals experiencing muscle cramps or spasms. If you’ve ever used Epsom salts, which contain magnesium and other minerals, you may be familiar with magnesium’s ability to soothe and relax sore muscles. These abilities even have research to back them up. Bannan points to a 2022 trial, which found that magnesium supplementation can significantly reduce muscle soreness, promote recovery, and improve athletic performance.

4. Maintains nerve function

The nervous system sends messages between the brain and various parts of the body, enabling you to think, move, and function. It’s another bodily system that relies on magnesium to work properly, Bannan says. Specifically, magnesium regulates nerve signal transmission, she explains. When nerve cells are damaged, communication between the brain and body is affected, and symptoms like numbness, tingling, or pain may develop. Insufficient magnesium or excessive magnesium has been linked to peripheral neuropathy, though more research is needed. Other research has found that magnesium can promote nerve repair and regeneration.

There may also be a link between magnesium levels and neurological disorders, such as Alzheimer’s disease. However, more research is needed. Research suggests that magnesium may have protective effects against other neurological illnesses, including chronic pain, migraines, stroke, and epilepsy.

5. Lowers blood pressure

The heart is an organ, but it’s also a muscle, and as you know, magnesium plays an important role in muscle function. It can support heart health in several ways, including lowering blood pressure, Dr. Li says. Magnesium supplementation can significantly lower blood pressure in people with noncommunicable chronic diseases, according to a 2017 meta-analysis.

Magnesium helps maintain healthy blood pressure levels by allowing blood vessels to relax and dilate, Bannan explains. This can lead to a lower risk of hypertension. Healthy blood pressure levels can also lower the risk of cardiovascular diseases. Along with smoking and high cholesterol, high blood pressure is a key risk factor for heart disease, notes the Centers for Disease Control and Prevention (CDC).

6. Influences mood

Due to its involvement in the nervous system, it’s believed that magnesium may play a role in brain and mental health. “The mineral plays a significant role in mood regulation by helping regulate neurotransmitters and reducing inflammation in the brain,” Bannan says. “This is particularly relevant for individuals experiencing stress or mood disorders.”

But what does the research say? Dr. Li points to a 2017 clinical trial in which magnesium chloride supplements yielded improvements in people with mild-to-moderate depression. These mental health benefits of magnesium may also apply to those with anxiety, Bannan adds.

7. Regulates blood sugar levels

Magnesium can also help you maintain metabolic health, Dr. Li says. The micronutrient is involved in regulating blood sugar levels, which is an indicator of how your metabolism is functioning. When blood glucose is too high, you can develop Type 2 diabetes, a chronic condition associated with insulin resistance. However, research shows that higher magnesium intake is associated with a lower risk of Type 2 diabetes. Additional research has shown that magnesium supplementation is beneficial for people with and at risk for diabetes.

8. Improves sleep

Magnesium can relax muscles and alleviate stress, so it’s no surprise that it may help you get more and better quality rest. A 2021 analysis found a significant positive association between magnesium intake and increased sleep quality and duration. It may also help those with insomnia. A 2024 study found potassium and magnesium supplementation reduced insomnia in older adults with diabetes.

When are magnesium supplements needed?

Magnesium is widely available in over-the-counter dietary supplements, but that doesn’t mean everyone needs them to get enough of this essential mineral. Here’s when it’s a good idea to ask your healthcare provider about magnesium supplements.

People with documented low levels of magnesium, or hypomagnesemia, may benefit from supplementation, Bannan says. Up to 45% of Americans are magnesium deficient, while an estimated 60% of U.S. adults don’t get enough magnesium, according to a review in Nutrients. Symptoms of magnesium deficiency can include fatigue, loss of appetite, nausea, and muscle spasms, per Cleveland Clinic. If you notice signs of low magnesium, it’s best to consult a healthcare provider for the appropriate tests, which typically include urine and blood tests.

What causes low magnesium? An eating pattern low in nutrient-rich foods is a possible cause of magnesium deficiency, Dr. Li says. He cites diets rich in junk or processed foods as an example of an eating pattern low in magnesium. Some lifestyle habits, health conditions, and other factors can also lead to low magnesium levels. Chronic alcoholism, Type 2 diabetes, and gastrointestinal diseases can all lead to poor magnesium absorption, per the National Institutes of Health: Office of Dietary Supplements. Older adults are also more likely to have low magnesium, Bannan adds.

However, in some cases, magnesium supplementation should be avoided. “People with kidney disease should avoid magnesium supplements unless prescribed by their healthcare provider, as their kidneys may not effectively clear excess magnesium,” Bannan explains.

Does magnesium interfere with medications?

Dietary supplements may interact with certain medications, which means the drug becomes more or less effective or more likely to cause side effects. If you take any medications, ask your healthcare provider or pharmacist before taking magnesium supplements.

Magnesium supplements have known drug interactions, Dr. Li says. “Magnesium can interfere with the absorption of common antibiotics like tetracycline and fluoroquinolones,” he explains.

In addition to antibiotics, magnesium can also interact with diuretics, bisphosphonates used for osteoporosis, and certain heart and diabetes medications, Bannan says. “Additionally, people taking muscle relaxants should use caution as magnesium can enhance their effects,” Bannan adds.

According to the National Institutes of Health: Office of Dietary Supplements, proton pump inhibitors (PPI) can also affect magnesium status and supplements aren’t always effective at raising magnesium levels in people using PPI drugs.

How to integrate magnesium into your diet

You can increase your magnesium intake in one of two ways—eat more magnesium-rich foods or take a magnesium supplement. So, which is best? “As a registered dietitian, I always recommend prioritizing food sources of magnesium first,” Bannan says. “Food provides magnesium in forms that are naturally well-absorbed by the body, and you get the benefit of other nutrients and compounds present in these foods.”

While the micronutrient is found in both animal and plant food sources, plant-based foods tend to be the richest sources of magnesium, Dr. Li says. Here are some magnesium-rich foods to incorporate into your diet:

• Green leafy vegetables like spinach
• Seeds and tree nuts, such as pumpkin seeds, chia seeds, and cashews
• Whole grains, such as brown rice, oats, and cereals
• Legumes, such as edamame, black beans, and kidney beans

When magnesium-rich foods aren’t enough, or your healthcare provider recommends a magnesium supplement, there are a few types to know. Magnesium citrate, chloride, malate, oxide, and glycinate are among the most common forms of magnesium in supplements. The best form can vary from person to person and depends on an individual’s needs, Bannan says. For example, magnesium citrate may be recommended for people with constipation. Magnesium oxide is also used in some laxatives. Others may prefer magnesium glycinate since it’s less likely to cause digestive issues and abdominal cramps, says Bannan.

The recommended amount of magnesium can also vary on an individual basis. The recommended dietary allowances (RDAs) for magnesium range from 310 to 420 milligrams per day in adults. While overdose is uncommon, large doses of magnesium can cause symptoms like irregular heartbeat. Talk to a healthcare provider or registered dietitian to determine the best form and dose of magnesium for you.

Magnesium citrate coupons, Magnesium oxide coupons, Magnesium glycinate coupons

The bottom line

Magnesium is an essential nutrient, so the body can’t function without it. It’s involved in hundreds of reactions and boasts benefits related to increasing bone density, getting better sleep, reducing the risk of certain diseases, and more.

While everyone needs magnesium, not everyone needs to get it from supplements. If you suspect you have low levels of this important nutrient, it’s best to see a healthcare provider and get the necessary tests and treatments. For most people, it’s possible to get enough magnesium through food alone—as long as you’re eating plenty of magnesium-rich foods, such as whole grains, nuts and seeds, and legumes.