Magnesium has been shown to have a multitude of benefits, including heart, nerve, bone and muscle health. Diets high in magnesium are even thought to help lower rates of disease, though this could be due to the other nutrients involved in a magnesium-rich diet, and additional research is needed.
The following are areas in which magnesium is thought to benefit most:
Bone Health. It’s estimated that 60% of the body’s magnesium is stored in bones, making it a massive contributor to bone health[1]Magnesium. Harvard T.H. Chan School of Public Health. Accessed 5/13/2022. . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis.
Type 2 Diabetes. Due to its role in blood sugar regulation, adequate magnesium intake may help decrease the risk of type 2 diabetes.
The link between magnesium intake and diabetes risk may be connected to hypomagnesemia, a condition that signifies low levels of magnesium in the body, according to the National Institutes of Health (NIH). More research on magnesium deficiency and the development of type 2 diabetes is needed, though, and the American Diabetes Association notes there’s not enough evidence to say magnesium supplements can improve blood sugar regulation in people with diabetes.
Migraines. Both the American Academy of Neurology and the American Headache Society note that magnesium may be an an effective therapy for migraines, due to magnesium’s role in neurotransmitter release and vasoconstriction (the constriction of blood vessels), which play primary roles in the development of migraines.
However, the use of magnesium to help prevent headaches is still being researched, and it should not be used to treat migraines without the supervision of a health care professional, as the effective dosage exceeds the RDA.
Heart health. High rates of magnesium may help reduce blood pressure, though more evidence is needed. While the U.S. Food and Drug Administration (FDA) previously noted diets rich in magnesium may help reduce the risk of hypertension (high blood pressure), they have since found the claim to be inconclusive based on a lack of data. However, magnesium is also believed to potentially decrease risk of stroke, according to NIH.
Mental health. When certain neurological pathways are not functioning correctly, conditions like depression and anxiety may develop. Research from ADD suggests a connection between magnesium and these neurological pathways, therefore magnesium supplementation may help treat these conditions. However, longer, larger clinical trials are needed to determine if this claim holds weight.
Do Magnesium Supplements Help with Sleep?
Magnesium may improve sleep due to the mineral’s ability to calm the nervous system and reduce stress. In fact, a small study evaluating 46 older adults who received 500 milligrams of magnesium for eight weeks found that magnesium supplementation improved sleep quality, the time of sleep onset and how long individuals stayed asleep[2]Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169. . Magnesium glycinate, a compound formed by combining magnesium and the amino acid glycine, may promote sleep quality and reduce daytime sleepiness.
