Benefits, Foods, and Quantities

You’ve probably heard a lot about magnesium. It’s come into the spotlight in the last few years in relation to claims that it can improve sleep and aid bowel movements. But what is it and how does it actually work? Should you take a supplement or can you get enough from your food alone?

Magnesium is an important nutrient for overall heart, muscle, nerve, and general health. Unfortunately, many people in the United States get less than the recommended amount.

Here we discuss the benefits of magnesium, the best food sources, how much you need per day, and what to look for when choosing a magnesium supplement.

What is Magnesium?

Magnesium is an essential mineral found throughout the body and naturally in many foods. This mineral is “essential for many body functions and is involved in everything from bone health to nerve function,” says Erin Palinski Wade, R.D., a New Jersey-based dietitian, CDCES-certified nutritionist, and author of the 2 Day Diabetes Diet. Magnesium works with over 300 enzymes in the body to perform important functions, including protein and energy production, muscle and nerve function, blood pressure regulation, and blood sugar control, helping to manage high blood pressure and diabetes.

Palinski-Wade adds that magnesium also helps regulate calcium and vitamin D levels, which are essential for healthy bone formation. Magnesium, along with sodium, potassium, phosphorus, chloride and calcium, are electrolytes that move nutrients into cells to enable functions like nerve impulses, muscle contractions and heart rate, as well as help regulate fluid balance and ensure proper hydration.

Magnesium deficiency

Magnesium deficiency occurs when magnesium levels in the body fall below a healthy range, either because you don’t eat enough magnesium-rich foods or because you take supplements to make up for it. Although many Americans don’t eat enough foods that contain magnesium, deficiency itself is not that common. However, potential symptoms of magnesium deficiency include:

• Loss of appetite
• nausea
• vomiting
• Malaise
• Weaknesses
• Numbness
• Tingling
• Muscle contraction
• convulsions
• Seizures
• Changes in personality
• Abnormal heart rhythm
• Coronary artery spasm

Severe magnesium deficiency can cause seizures and hypocalcemia or hypokalemia (low levels of calcium and potassium) due to electrolyte imbalances.

Health Benefits of Magnesium

Many body functions depend on this mineral, and here are some ways magnesium can positively impact your overall health:

May help manage blood pressure

Magnesium is involved in heart pumping, so taking the right amounts can help prevent high blood pressure and lower your risk of heart disease. “Some research suggests that magnesium supplementation can help lower blood pressure, but the effect is modest,” says Toby Amidor, RD, R.D., author of Magnesium Supplementation. Eat your vegetables: flexitarian recipes the whole family will enjoyEstablished research has shown an association between magnesium supplementation and lower diastolic blood pressure (a low number), but only by about 2 mmHg. That said, some research suggests that magnesium supplementation in older adults may be beneficial in keeping blood pressure levels in check.

May reduce risk of diabetes

“Magnesium helps metabolize glucose,” says Amidor. As such, magnesium helps maintain healthy blood sugar levels and reduce the risk of diabetes. What’s more, research shows that getting enough magnesium every day can help reduce blood pressure, hyperglycemia (high blood sugar levels), and hypertriglyceridemia (high triglyceride levels), which may help improve metabolic syndrome and control diabetes.

Supports Bone Health

“Magnesium is essential for bone health because it helps regulate calcium and vitamin D in the body, making it a key nutrient in preventing osteoporosis, or osteoporosis,” says Palinski-Wade.

Amidor added that there is a positive correlation between magnesium intake and bone mineral density in both men and women, meaning bones are stronger and less likely to break.

May improve sleep quality

Improving sleep is one of magnesium’s most talked-about benefits in the health world, and some research suggests that magnesium may improve the quality of your sleep, but more research is needed to back up this claim. But having enough magnesium helps regulate your mood, an important function for overall health and wellness, says Palinski-Wade, so it might help you feel less stressed and anxious, and sleep better.

Good for heart health

Magnesium is an essential nutrient for heart health, Palinski-Wade says, and it helps maintain a regular heart rhythm because it is involved in the active transport of calcium and potassium ions across cell membranes, stabilizing heart rhythm.

May reduce inflammation

Magnesium is an antioxidant that, when consumed in sufficient amounts, may help reduce chronic inflammation in the body, which can benefit everything from longevity to healthy weight management to the risk of chronic disease. Some studies have found that magnesium supplementation may help significantly reduce inflammatory markers, such as IL-1, in the body.

May Fights Migraines

Migraines are one of the most common headaches and are considered a neurological disorder. People with migraines also experience symptoms such as nausea, vomiting, and sensitivity to light, sound, and smells. Some studies have shown promising benefits of magnesium in helping treat and prevent migraines; however, more research is needed to prove this. Additionally, Amidor points out that magnesium deficiency may promote headaches and increase the risk of experiencing migraines.

Food Sources

Magnesium is found naturally in foods and is abundant in leafy green vegetables, beans, legumes and whole grains. Top sources of magnesium include:

How much magnesium do you need?

Recommended amounts of magnesium vary by age, sex, and stage of life. Below is a list of Recommended Dietary Intakes (RDA) for each magnesium category: