Magnesium is an essential mineral that plays a role in energy production, muscle function, the nervous system, and many other functions in the body. While a minor magnesium deficiency won’t impact your life too much, a severe and long-term deficiency could cause several health problems. It’s possible to get your daily dose of magnesium from a well-balanced diet that includes leafy greens, fruits, dairy, whole grains, nuts, seeds, and legumes. However, some people struggle to get enough magnesium from diet alone and may benefit from taking supplements. Here are some of the biggest health benefits of taking magnesium supplements.
1. Mental Health
One of the most popular benefits of taking magnesium is its positive effects on mental health. An important link has been found between low levels of magnesium and depression, and researchers are wondering if supplementing with this mineral could help treat this mental health condition. A study of individuals with depression found that supplementing with 500 mg of magnesium daily helped alleviate symptoms of both anxiety and depression.
2. Blood Sugar Management
Magnesium plays an important role in insulin and glucose metabolism. Research has discovered that many people with type 2 diabetes also have a magnesium deficiency, and a deficiency significantly increases diabetes risk. For every 100 mg per day decrease in magnesium intake, the risk of diabetes increases 15 percent. So, maintaining proper levels of magnesium can be beneficial for preventing this chronic condition. Additionally, taking magnesium may also help manage type 2 diabetes because this mineral plays a role in regulating insulin and enhancing insulin sensitivity.
3. Migraine Relief
One of the helpful benefits of taking magnesium is managing migraine and tension headaches. Magnesium is essential for proper nerve function and helps regulate inflammation to improve blood flow in the brain. A magnesium deficiency is considered a risk factor for migraine, and people who experience frequent headaches including migraine tend to have lower levels of magnesium. A number of studies have found that taking magnesium supplements can be helpful in reducing the frequency and severity of migraine attacks and other headaches, and this treatment has fewer side effects than traditional medications.
4. Heart Health
Magnesium is involved in several processes that affect the heart, such as regulating blood pressure, maintaining healthy heart rhythm, improving muscle function, and regulating blood sugar and cholesterol levels. This is why low levels of magnesium are linked to an increased risk of heart disease. Studies have found that one of the benefits of taking magnesium supplements may be reducing the risk of heart disease and stroke by reducing many of the risk factors.
5. Gastrointestinal Regularity
Certain forms of magnesium supplements can be used to help promote regular bowel movements and relieve constipation. Magnesium citrate and milk of magnesia are often used to draw water into the intestines, which helps soften stool and make it easier to pass. One study in 2021 found that magnesium oxide supplements increased the frequency of bowel movements and improved quality of life in individuals with chronic constipation. In another study, a magnesium-rich formula was given to infants with constipation, and it led to significant improvements in stool frequency and consistency.
6. Bone Health
Magnesium plays a vital role in bone health. An estimated 60 percent of the body’s magnesium is found in the bones. Supplementing with magnesium may help protect against bone loss and osteoporosis. A study on people undergoing hemodialysis found that those with the lowest levels of magnesium were three times more at risk of fracture compared to those with the most magnesium in their blood. This shows that taking magnesium may help increase mineral bone density and reduce the risk of fractures.
7. Sleep Regulation
A favorite of the benefits of taking magnesium is that it can support better sleep. This mineral is often recommended as a natural remedy for sleep problems like insomnia. This is because magnesium helps regulate the neurotransmitters involved in sleep. A study of older adults with insomnia discovered that taking magnesium supplements helped lower the time it took to fall asleep by an average of 17 minutes. Another study of roughly 4,000 adults found a link between increased magnesium intake and improved sleep duration and quality.
8. Women’s Health
Some research suggests that taking magnesium supplements may help relieve symptoms of premenstrual syndrome (PMS), which can include abdominal cramps, irritability, tiredness, water retention, and headaches. Magnesium levels fluctuate throughout the menstrual cycle, and this fluctuation can make PMS symptoms worse in those who already have a deficiency. So, magnesium supplementation may reduce the severity of these symptoms. Additionally, magnesium can be very beneficial during pregnancy. Taking magnesium during pregnancy keeps contractions from starting before it’s time to deliver, and it helps the baby’s bones develop. Intravenous magnesium is also the treatment for eclampsia during pregnancy.
These are some of the many benefits of taking magnesium supplements for different aspects of your health. Here at Hines Street Pharmacy, we offer numerous formulas of magnesium to provide your body with the nutrients it needs. UltraMag Magnesium, Magnesium (Glycinate), and Magnesium (Citrate/Malate) are popular options to help improve a variety of health conditions. If you want to learn more about which type of magnesium supplement is best for you or you have questions about your health, please reach out to us and our experienced team will be happy to help!
