Magnesium plays a role in hundreds of bodily functions that affect everything from energy production to cardiovascular function. “Magnesium supports so many essential functions: muscle and nerve activity, heart rhythm, blood sugar control, and sleep regulation,” says Raj Dasgupta, MD, an associate professor of clinical medicine at the University of California, Riverside, School of Medicine. “Some research even links it to lower blood pressure and better mood.”
Research on magnesium’s health benefits is robust overall, says Ashley Koff, RD, founder of The Better Nutrition Program. That said, studies can sometimes focus on specific forms of magnesium that companies choose to fund, meaning the evidence can be skewed depending on who’s backing the study and which formulation is being tested. With that in mind, here are the science-backed benefits of magnesium.
It May Support Heart Health
Magnesium helps regulate your heart rate and blood pressure, says Dr. Dasgupta. Studies have linked low levels of magnesium to higher risks of atherosclerosis, coronary artery disease, heart arrhythmias, and heart attack. However, large, long-term studies on magnesium supplementation are needed.
Several studies have also associated healthy levels of magnesium with a lower incidence of stroke. However, most of these findings come from observational studies, meaning the research doesn’t prove that taking magnesium causes a lower risk of stroke, only suggests an association between these factors.
It May Help Prevent or Manage Type 2 Diabetes
Studies show an association between high magnesium levels and a reduced risk of type 2 diabetes.
“If you’ve been diagnosed with insulin resistance or prediabetes, then taking extra magnesium may really help you,” says Robin Foroutan, RDN, an integrative dietitian in New York City. Supplementation may also support heart health in people with diabetes, as higher magnesium levels are associated with a lower risk of heart disease, according to a meta-analysis from China.
It Might Strengthen Bones
Magnesium is essential for bone formation and helps regulate calcium and vitamin D, two key nutrients for maintaining bone density, says Foroutan. One review of 28 studies reported that people who consume lower amounts of magnesium also have a lower bone mineral density and a higher risk of bone fractures.
It Could Ease Migraine Symptoms
Research suggests that magnesium supplementation can help reduce the frequency and severity of migraine, both in acute attacks and for long-term prevention. For instance, one review found that people with migraine often have lower magnesium levels, and correcting this deficiency may counteract several migraine-related processes, including nervous system excitation, inflammation, oxidative stress, and blood vessel changes.
It Could Boost Mood
Some early studies suggest that higher magnesium levels are associated with improved mood and energy levels, though this research is still evolving, says Dasgupta.
Low magnesium levels have also been associated with a higher risk for depression. Some evidence suggests supplementation may help improve symptoms, though more studies are needed.
It Could Improve Sleep Quality
Some evidence suggests that magnesium supplementation can help promote better sleep, says Dasgupta. But while some trials have linked higher magnesium levels to faster sleep onset, longer sleep duration, and less snoring, the conclusions have been inconsistent across studies with different designs.
Again, the study authors note that larger, long-term, randomized, controlled trials are needed to better understand this link.
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