Nutrition: the 6 main health benefits of magnesium
- Author, Kerry Torrens
- Role, Nutritionist
Nutritionist Kerry Torrens explains why magnesium is good for you, its main health benefits, and which source of magnesium is best suited to your needs.
What is magnesium?
From regulating muscle contractions and blood pressure to energy production, blood sugar balance and even weight management and mood disorders, magnesium plays an important role in the body. With such a list of uses, it’s no surprise that it is the fourth most abundant mineral in the body and participates in more than 300 enzymatic reactions.
Health benefits of magnesium may include:
- Maintaining bone and muscle strength
- Acts as an antidepressant
- Helps lower blood pressure, reducing the risk of stroke
- May relieve pain caused by headaches and migraines
- Improves sleep quality
- Alleviate PMS symptoms when combined with vitamin B6
What are the forms of magnesium?
Found naturally in rocks and seawater, magnesium comes in different forms: carbonate, chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate, malate, citrate and orotate.
Each form varies in its bioavailability and optimal use. For example, forms that dissolve well in water tend to be more easily absorbed in the intestine. This means that magnesium in the form of citrate, lactate and chloride is better absorbed than its equivalent in the oxide form.
What are the health benefits of magnesium?
1. May strengthen bones and protect against osteoporosis
A number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. Indeed, magnesium participates in bone formation through its influence on bone renewal, as well as through its role in potentiating vitamin D. A sufficient intake of magnesium can also help preserve the strength and health of our muscles. , which is an important strategy to prevent falls and fractures in older adults.
2. May help with depression and anxiety
Magnesium has been shown to have a beneficial effect on mood, whether with or without the use of antidepressants.
3. May reduce blood pressure
For people with hypertension, magnesium can help regulate blood pressure. It also has broader cardiovascular benefits, with high magnesium intake associated with a reduced risk of stroke.
4. May relieve headaches and migraines
Magnesium deficiency appears to play a role in the development of migraines and headaches. However, evidence supporting supplementation to prevent or reduce symptoms is currently limited.
5. May improve sleep
As we age, our sleep habits change. A study looking at the effect of magnesium on a group of people aged 60 to 80 suggests that this mineral could help reverse these changes. For the rest of us, magnesium can also be a useful sleep aid, as it helps calm the nervous system, creating a calm and relaxed disposition.
6. May relieve premenstrual syndrome (PMS)
For many women of childbearing age, the strains of cyclical anxiety, stress, mood swings and bloating, as well as menstrual migraines, have a significant impact on quality of life. Interesting studies suggest that magnesium, alone or in combination with vitamin B6, may help relieve some of these symptoms.
Photo credit, Getty Images
What are the main food sources of magnesium?
Although it is found in a number of foods, including green leafy vegetables, nuts and seeds, you may not reach the recommended daily amount of 270 mg (women) unless you you are not following a varied diet. Nutrition surveys bear this out, with reports of low magnesium levels in young adults in their 20s, particularly among women.
Other aspects of our diet can affect the efficiency of magnesium absorption. These include high caffeine intake and zinc supplementation.
To ensure you are absorbing sufficient amounts of magnesium, include a wide selection of the following foods in your daily diet:
Sesame seeds 370 mg/100g
Chia seeds 335 mg/100g
Pumpkin seeds 270 mg/100g
Cashew nuts (roasted) 250 mg/100g
Spinach (boiled) 112 mg/100g
Natural chocolate 89 mg/100g
Chard (boiled) 86 mg/100g
Whole brown rice (cooked) 48 mg/100g
Tuna (baked) 41 mg/100g
Red beans (canned) 30 mg/100g
Source: McCance, R.A., and Elsie M. Widdowson. McCance and Widdowson’s the Composition of Foods, 2015.
What about magnesium supplements?
If you have been advised to take a supplement, it is important to choose a high-quality product that provides the form of magnesium most likely to have a beneficial effect on the condition you wish to treat (see table).
Product choice may also be influenced by the dose you need and the number of capsules you are willing to take. Common forms of magnesium you’ll likely see on a supplement label include magnesium citrate, oxide, glycinate, and malate.
Check out our quick guide to magnesium forms and suggested applications:
- Suggested Uses: Occasional Constipation, Depression and Anxiety
- Since the dose of elemental magnesium per capsule is lower, it is more likely that a daily dose will involve several capsules.
- Suggested Uses: Heartburn and indigestion, constipation, migraine (including premenstrual).
- Useful for those who want to take as few capsules as possible, as the oxide molecule is small and delivers more magnesium per dose.
- Suggested Uses: Heartburn, Constipation
- Used in topical applications to relieve muscle pain
- Suggestions for use: stress, anxiety
- Gentler on the digestive system, so useful option if you need to take high doses.
- Suggested Uses: Heartburn, Fatigue
- Gentler on the digestive system and less likely to cause laxative effects
- Suggested Uses: Cardiac arrhythmia, brain function, blood sugar regulation
- Suggested Uses: Depression, memory loss (including age-related)
Magnesium sulfate (Epsom salts)
- Suggested Uses: Bath and foot bath for muscle pain relief, relaxation and stress relief, constipation
- Suggested Uses: Heartburn, Sleep, Mental Calm and Relaxation, Anxiety and Depression
- Suggested Uses: Heart Health, Energy Support
Although magnesium supplements are well tolerated by most people, some people experience symptoms such as nausea and diarrhea. To minimize the risk of side effects, take the supplement with food and without taking medication.
High doses (more than 400 mg) are more likely to cause digestive upset, and at present there is not enough evidence to support the effects of high doses over the long term. Always follow the instructions on the label and consult your GP or healthcare professional if in doubt.
Photo credit, Getty Images
Is magnesium safe for everyone?
Certain groups are more likely to have low levels of this important mineral, including older adults, type 2 diabetics, and people with intestinal problems, such as Crohn’s disease.
However, before taking a supplement, you should be aware that some medications may interact with magnesium or affect magnesium status; It is therefore essential to consult your GP before taking any supplement.
In short, is magnesium good for your health?
If you have trouble sleeping, soothing magnesium might help. By improving the quality of your sleep, you will feel healthier overall. Magnesium can also be used to combat cramps, migraines, and other symptoms of PMS, as well as as an antidepressant. It increases the impact of vitamin D which, in turn, improves our mood and promotes bone health.
Always consult your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.