Magnesium is one of the seven essential macrominerals. these macrominerals are minerals that people need to consume in relatively large amounts, at least 100 milligrams (mg) per day. trace minerals, such as iron and zinc, are just as important, although people need them in smaller amounts.
Magnesium is vital for many bodily functions. Getting enough of this mineral can help prevent or treat chronic conditions, such as Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraines.
The following sections discuss the role of magnesium in the body and its effects on a person’s health.
1. bone health
While most research has focused on calcium’s role in bone health, magnesium is also essential for healthy bone formation.
Research from 2013 has linked adequate magnesium intake to higher bone density, better bone crystal formation, and a lower risk of osteoporosis in women after menopause.
magnesium can improve bone health both directly and indirectly as it helps regulate calcium and vitamin d levels, two other nutrients vital to bone health.
2. diabetes
Research has linked diets rich in magnesium with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism.
A 2015 review in the World Journal of Diabetes reports that most, but not all, people with diabetes have low magnesium levels and that magnesium may play a role in diabetes control.
A magnesium deficiency can worsen insulin resistance, which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance can cause low magnesium levels.
In many studies, researchers have linked diets rich in magnesium with diabetes. Additionally, a 2017 systematic review suggests that taking magnesium supplements may also improve insulin sensitivity in people with low magnesium levels.
However, researchers need to gather more evidence before clinicians can routinely use magnesium for glycemic control in people with diabetes.
3. cardiovascular health
The body needs magnesium to maintain healthy muscles, including the heart. research has found that magnesium plays an important role in heart health.
A 2018 review reports that magnesium deficiency may increase a person’s risk of cardiovascular problems. this is due in part to its functions at the cellular level. the authors note that magnesium deficiency is common in people with congestive heart failure and may worsen their clinical outcomes.
People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during the treatment of congestive heart failure (CHF) to reduce the risk of arrhythmia, or abnormal heart rhythm.
According to a 2019 meta-analysis, increasing magnesium intake may reduce a person’s risk of stroke. report that for every 100 mg per day increase in magnesium, the risk of stroke is reduced by 2%.
Some research also suggests that magnesium plays a role in hypertension. However, according to the Office of Dietary Supplements (ODS), based on current research, taking magnesium supplements lowers blood pressure “only to a small extent.”
The SDGs call for “large and well-designed” research to understand magnesium’s role in heart health and cardiovascular disease prevention.
4. migraines
Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, both of which are factors that doctors associate with migraines.
People who experience migraines may have lower levels of magnesium in their blood and body tissues compared to other people. Magnesium levels in a person’s brain may be low during a migraine.
a 2017 systematic review states that magnesium therapy may be helpful in preventing migraine. the authors suggest that taking 600 mg of magnesium citrate appears to be a safe and effective prevention strategy.
The American Migraine Foundation reports that people frequently use doses of 400-500 mg per day for migraine prevention.
The amounts that can have an effect are likely to be high, and people should only use this therapy under their doctor’s supervision.
read more about magnesium for migraine.
5. premenstrual syndrome
Magnesium may also play a role in premenstrual syndrome (PMS).
Small-scale studies, including a 2012 article, suggest that taking magnesium supplements along with vitamin B-6 may improve PMS symptoms. however, a more recent review from 2019 reports that the research is mixed and more studies are needed.
The American College of Obstetricians and Gynecologists suggests that taking magnesium supplements may help reduce bloating, mood symptoms, and breast tenderness in PMS.
6. anxiety
Magnesium levels may play a role in mood disorders such as depression and anxiety.
According to a 2017 systematic review, low magnesium levels may be related to higher levels of anxiety. This is due in part to activity in the hypothalamic-pituitary-adrenal (HPA) axis, which is a set of three glands that control a person’s reaction to stress.
However, the review notes that the quality of the evidence is poor and that researchers need to conduct high-quality studies to find out how well magnesium supplements might work to reduce anxiety.
