7 Health Benefits Of Magnesium, According To Experts

Magnesium is a mineral involved in many aspects of health. In fact, it acts as a cofactor in more than 300 enzyme activities in the body and is required for regulating blood sugar and blood pressure levels, maintaining muscle and nerve function and synthesizing DNA.

Magnesium is found naturally in a variety of nutrient-dense foods including leafy green vegetables, nuts, seeds and whole grains. It’s also available as a supplement and is often combined with other compounds in various forms like magnesium oxide, citrate or chloride. Certain medications, such as laxatives and antacids, can also contain magnesium.

Magnesium boasts a long list of potential health benefits and may be useful for helping treat a variety of conditions, ranging from constipation to insomnia. Read on for a few of the top magnesium benefits—as explained by experts.

May Help Manage Type 2 Diabetes

“Magnesium deficiency markedly increases diabetes risk,” says Jacob Teitelbaum, M.D., an integrative medicine physician based in Kailua-Kona, Hawaii and author of From Fatigued to Fantastic!. “Research shows that for every 100 milligram per day decrease in magnesium intake, there is a 15% increased risk of diabetes.”

Magnesium supplementation may also be beneficial for managing type 2 diabetes. This is because research shows it could play a role in regulating insulin—the hormone responsible for transporting sugar from the bloodstream to the cells—helping maintain healthy blood sugar levels. According to one review, magnesium supplementation may improve blood sugar in people with diabetes while also enhancing insulin sensitivity, enabling the body to use insulin more efficiently to help regulate blood sugar levels^[1].

May Help Ease Constipation

“Certain forms of magnesium have long been used to help relieve constipation
and promote more regular bowel movements,” says Alyssa Pacheco, a registered dietitian in Assonet, Massachusetts who specializes in functional nutrition. For example, magnesium-based laxatives—such as milk of magnesia or magnesium citrate — are often used to ease constipation and promote regularity. They work by drawing water into the intestines, helping to soften hard stool and make it easier to pass.

One small 2021 study found that supplementing with magnesium oxide for 28 days improved the frequency of bowel movements and increased quality of life in people with chronic constipation^[2]. In another study, giving infants with constipation a magnesium-enriched formula led to significant improvements in stool frequency and consistency compared to a control group^[3].

Might Improve Mental Health

“Optimal magnesium is critical for mental health,” says Dr. Teitelbaum. In fact, a deficiency in magnesium can cause a slew of symptoms, including mild anxiety and nervousness. Additionally, because magnesium is involved in regulating the body’s stress response, it’s believed that a deficiency in magnesium could increase your susceptibility to stress, which can contribute to depression. According to Dr. Teitelbaum, low magnesium levels have also been associated with other conditions like attention-deficit/hyperactivity disorder (ADHD) and autism.

A small 2017 study found that supplementing with magnesium chloride significantly improved symptoms of depression and generalized anxiety after six weeks^[4]. Similarly, another small 2017 study showed magnesium oxide supplementation could improve symptoms of depression in people with a magnesium deficiency^[5]. However, additional research is needed to understand how magnesium may affect other mental health conditions.

Might Assist with Sleep Regulation

“Magnesium levels have been shown to be associated with sleep quality in a number of studies,” says Dr. Teitelbaum. While it’s not completely clear how it works, researchers believe that magnesium deficiency could alter the sleep-wake cycle, leading to symptoms of insomnia. “Given the low cost and health benefits overall of supplementing magnesium, it is very reasonable to add magnesium to see if it helps one’s sleep,” continues Dr. Teitelbaum.

Although more research is needed, one study linked increased magnesium intake to better sleep quality and a reduced risk of short sleep duration^[6]. What’s more, another study showed magnesium deficiency could be associated with a higher risk of excessive daytime sleepiness in older adults^[7].

May Provide Relief From Migraine Headaches

Because magnesium is involved in maintaining the health of the nervous system, a deficiency may cause neurological complications, including migraine. In fact, a 2021 analysis linked inadequate intake of magnesium to a greater risk of migraine headaches in U.S. adults ages 20 to 50^[8].

According to Pacheco, research shows that taking 400 to 500 milligrams of magnesium could reduce migraine headaches. She adds that magnesium oxide is the most recommended form for treating migraines. One large review concluded that injecting magnesium intravenously could reduce migraine attacks within 15 to 45 minutes. Not only that, but supplementation with oral magnesium decreased both the frequency and intensity of migraine headaches as well^[9].

Could Support Heart Health.

Magnesium may help protect heart health by reducing inflammation and maintaining the function of the cell membranes. Pacheco explains that magnesium might also improve heart health by reducing certain risk factors for heart disease, including blood pressure and blood sugar levels.

According to one study, magnesium supplementation decreased levels of LDL (bad) cholesterol in people with type 2 diabetes^[10]. Additionally, another review associated increased intake of magnesium with a reduced risk of several risk factors for heart disease, as well as linking higher levels of magnesium in the blood to a lower risk of heart disease and stroke^[11].

Might Help Strengthen Bones

Magnesium plays a key role in bone health; in fact, it’s estimated that about 60% of magnesium in the body is actually found in the bones^[12]. “Magnesium may help to increase bone density and reduce the risk of fractures,” says Pacheco.

Interestingly, one review of 12 studies linked increased magnesium intake with increased overall bone mineral density^[13].Another study in people undergoing hemodialysis (a treatment for kidney failure) found that those with the lowest magnesium levels in the blood had a three times greater risk of fracture compared to those with the highest levels^[14].

For adults and children ages 4 and older, the Recommended Daily Value for magnesium is 420 milligrams per day, which can come from both foods and supplements.

If you choose to supplement with magnesium, Dr. Teitelbaum notes that it may not be beneficial for everyone—individuals with kidney disease should check with a doctor before adding magnesium supplements to their routine.

If you do decide to use supplements, Dr. Teitelbaum recommends sticking to around 150 to 200 milligrams per day, which is a dose that has been associated with clear benefits and is well-tolerated by most people. He also notes that higher doses can have negative side effects, such as diarrhea. Be sure to talk to a doctor before taking magnesium supplements, especially if you’re taking other medications or have any underlying health conditions.