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10 Proven Benefits of Magnesium

by Joseph Perez

Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain.

However, you may not be getting enough of it, even if you eat a healthy diet.

Read on to learn about the benefits of magnesium

10 Proven Benefits of Magnesium

1) Bone health

In bone health, magnesium is essential for healthy bone formation.

Research has linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a lower risk of osteoporosis in females after menopause.

Magnesium may improve bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which are two other nutrients vital for bone health.

2) Magnesium Fights Depression

According to a 2013 study, Magnesium plays a critical role in brain function and mood.  and low levels are linked to an increased risk of depression.

One analysis of over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression.

Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness.

3) Lower blood pressure

For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with reducing the risk of strokes.

4) Improve sleep

As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60 80-year-olds suggests the mineral may help reverse these changes.

For the rest of us, magnesium may also be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition.

5) Alleviate pre-menstrual syndrome (PMS)

For many women of reproductive age, the strains of cyclical anxiety, stress, mood swings and bloating as well as menstrual migraine have a significant impact on quality of life.

Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms.

6) It Has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity, and chronic disease.

In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.

They also had higher blood sugar, insulin, and triglyceride levels.

Preliminary studies showed that magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people, and those with prediabetes.

In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation.

7) Magnesium May Reduce Headaches and Migraine

“I’m always recommending magnesium for regular headaches and migraine,” says Wagner. “It’s a really basic intervention that can make a massive difference,” she says.

A review published in November 2017 in the journal Headache suggested that consuming 600 mg of magnesium regularly in the diet may help prevent headaches, though the authors noted that more studies are needed.

Wagner often advises patients on consuming more magnesium-rich foods (like nuts, seeds, greens), and having a supplement on hand for times when extra stress or travel may trigger head pain.

Foroutan recommends magnesium for headaches associated with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD; a more severe form of PMS).

8) For Constipation, Magnesium Can Restore normal bowel function

Constipation can be very uncomfortable for patients to live with. Magnesium is highly recommended to help re-establish normal bowel movements”.

Certain types of supplements will be best for promoting productive bowel movements.

Foods with magnesium also often contain fiber and can prevent constipation.

9) Magnesium May Improve Insulin Function in Type 2 Diabetes

“Preliminary studies show that magnesium may improve insulin sensitivity,” says Wagner.

A December 2017 study in the journal Diabetes Care found that people with the highest intake of magnesium had a 15 percent lower risk of developing type 2 diabetes compared with the group who consumed the lowest amount.

The mineral, she says, allows insulin to be more responsive to the sugar in the bloodstream and ferry it into your cells more quickly.

10) Magnesium Can Help to Lower Inflammation Markers

Low magnesium levels are often linked to higher levels of inflammatory markers — a set of biological markers that often signal the presence of an inflammatory disease process.

People who consume less than the recommended adequate intake of magnesium were 1.48 times to 1.75 times more likely to show elevated levels of C-reactive protein (CRP).

In simple terms, consuming a healthy amount of magnesium appears to help keep major signals of inflammation under control — something that may help to promote good health and lower your risk of numerous aging-related health issues.


Magnesium is an essential mineral for your health and wellbeing. It’s involved in a diverse range of key biological processes, from producing the energy-carrying molecules that power your cells to maintaining your heart, bones, and organs.



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