Magnesium is a vital mineral that your body can’t produce on its own, meaning you need to get it from your diet. It’s crucial for various bodily functions, such as regulating blood sugar, muscle contractions, nerve functions, and blood pressure. Hence, it’s important to consume enough magnesium daily, either through food or supplements.
Although magnesium is present in foods like beans, vegetables, and seeds, many people still don’t get enough, which can harm their health. Taking a magnesium supplement is an easy way to boost your intake of this important mineral. These supplements can offer health benefits, including better blood sugar control and enhanced sleep quality.
Magnesium plays a key role in carbohydrate metabolism and insulin secretion, making it essential for maintaining healthy blood sugar levels. People with prediabetes or diabetes often have lower magnesium levels because high blood sugar increases magnesium loss through urine. For these individuals, magnesium supplements might be necessary to keep levels optimal. Research has shown that magnesium supplements significantly lower fasting blood sugar levels and enhance insulin sensitivity in those with or at high risk for diabetes.
Moreover, people with both type 1 and type 2 diabetes who have higher blood magnesium levels tend to manage their blood sugar better than those with lower levels. Additionally, magnesium is important for handling stress, as insufficient levels can make it harder to handle stress effectively. Research indicates that stressed individuals often have lower magnesium levels compared to those who aren’t. Magnesium supplements might also help ease symptoms of anxiety and depression. A study in 2017 found that taking 248 milligrams of magnesium chloride daily for six weeks significantly improved symptoms of depression and anxiety.
Your bones store about 60% of the magnesium in your body. If you don’t get enough magnesium, it affects osteoblasts and osteoclasts – cells responsible for building up and breaking down bone, respectively. Magnesium is also crucial for absorbing and metabolizing vitamin D, which is vital for bone health. People with low blood magnesium are more likely to develop bone issues like osteopenia and osteoporosis, but studies suggest magnesium supplements can increase bone mineral density and lower fracture risks.
Magnesium supports proper nerve function and helps manage inflammation and blood flow in the brain. Those who suffer from frequent headaches, including migraines, often have lower magnesium levels. In fact, magnesium deficiency is recognized as a risk factor for migraines. Studies indicate that magnesium supplements may reduce the frequency and severity of migraines and tension-type headaches.
Magnesium aids blood pressure regulation by promoting the release of nitric oxide, which relaxes blood vessels. Getting sufficient magnesium in your diet can lower your risk of high blood pressure. Research suggests that magnesium supplements can help reduce blood pressure in people with hypertension. A 2021 review noted that untreated hypertension might require high supplemental doses, at least 600 milligrams per day, for effectiveness.
Magnesium is essential for good sleep as it binds to central nervous system receptors and activates GABA, a neurotransmitter responsible for regulating sleep. Studies show that magnesium supplements can help people fall asleep faster and sleep longer. A 2022 review found that those with the highest magnesium intake were most likely to achieve the recommended seven to nine hours of sleep per night.
Magnesium-rich foods include nuts, vegetables, seeds, and beans. To ensure you’re getting enough magnesium, focus on eating a nutrient-dense diet high in plant foods and limit intake of low-magnesium foods like ultra-processed snacks. Magnesium can be taken anytime, with or without food. There are different forms of magnesium, so check supplement labels to choose the best one for your needs. Forms like magnesium citrate, magnesium glycinate, magnesium acetyl taurate, and magnesium malate are more easily absorbed compared to others like magnesium oxide and sulfate.
Currently, it’s recommended that adults consume between 310 and 420 milligrams of magnesium daily, depending on age and sex, yet many Americans fall short of these guidelines. While the current recommendations are typically sufficient to prevent deficiency, some experts believe they may not be enough for optimal magnesium levels, suggesting a potential need for increased intake via diet or supplements. Magnesium supplements vary in their dosages, with many pills containing 100 to 150 milligrams each, so multiple doses might be necessary to meet recommendations.
Generally, magnesium supplements are safe when used properly, but excessive intake can lead to severe complications. Those with kidney problems or certain bowel conditions are more prone to high magnesium levels, known as hypermagnesemia. Several drugs can deplete magnesium, and supplements might interfere with medication absorption.
When choosing magnesium supplements, select high-quality products from reputable brands, ideally those verified by third-party testing for purity and potency like UL, USP, and NSF International. Opting for a bioavailable form can enhance absorption and minimize gastrointestinal side effects. It’s wise to consult with a healthcare provider regarding the appropriate dosage before taking magnesium supplements. Although generally safe, too much magnesium can cause side effects like diarrhea and abdominal cramps; very high doses may lead to magnesium toxicity, which is rare but serious.
To prevent excessive intake, the Food and Nutrition Board advises a Tolerable Upper Intake Level of 350 milligrams per day from supplements, although higher doses might be safe under medical supervision. Always consult a healthcare provider before starting new supplements, and choose ones fitted to your health needs. If you prefer gummy vitamins, Trace Mineral’s Magnesium Gummies might be worth trying, offering 84mg of magnesium citrate in a fun format. While side effects are uncommon with reasonable doses, be cautious with various forms like magnesium oxide and chloride, which are more likely to cause issues. If you notice gastrointestinal side effects, adjusting the form or dose could help.
Magnesium is a crucial mineral necessary for several bodily functions and is found in foods like vegetables, nuts, and beans. However, many people still don’t meet recommended daily intake levels. Supplements can help ensure you get enough magnesium and may offer health benefits like improved sleep and anxiety reduction. If you’re considering taking magnesium supplements, consult a doctor or dietitian for guidance on the best dosage and options for you.
