What Are the Health Benefits of Magnesium?

While everybody talks about the nutritional qualities of apples, magnesium has numerous health benefits too. The brain and body need magnesium. Heart and blood sugar, moods too, require magnesium. Magnesium is a mineral present in just every cell in the body. The most well-known is the magnesium content in bones. Food provides this essential mineral, and supplements can remedy the shortage. Men need about 400 mg daily, while women need about 300 mg daily to maintain overall good health and optimum physical performance.

Natural Sources of Magnesium

Nuts and beans, seeds, and leafy greens have ample magnesium. In descending order, magnesium is widely available in Pumpkin seeds, Chia seeds, boiled spinach, and Almonds, Cashews. To a lesser extent, magnesium abounds in cooked Black beans, Edamame, Peanut butter, Brown rice, Salmon, and Halibut. Avocado also contains magnesium. Even though magnesium is profusely found in natural sources, many people need to receive it in sufficient quantities. Even in advanced countries like America, 50% of adults do not have the required magnesium levels. That is quite a mystery, but magnesium supplements compensate for the loss. Accessories have become necessary for better health, and several types are marketed.

Which one will be best?

The limitations of research evidence.

Although different research studies sometimes conflict, little doubt remains about super magnesium. Like the goodness of apples, the tried and tested experiments worldwide repeat the similar elevating functions of magnesium. Getting relief from Asthma and migraine, improving athletic performance, depression, blood sugar levels, bones, and biochemical reactions. Incredibly, these are some of the vast spectra of magnesium benefits. The question is not choice or quantity but whether humanity can survive without the goodness of magnesium or a synthetic version.

Magnesium and Bone Health

Strong bones are fundamental to an active, vibrant lifestyle. The mineral called magnesium is instrumental to the healthy lives and bones of both men and women. As much as 60% of magnesium in the body belongs to the bones. Magnesium affects the osteoclast and osteoblast activities. These activities are responsible for bone density. Magnesium also balances Vitamin D. This vitamin controls homeostasis. Research strongly suggests that women can consume additional magnesium to minimize the risks of osteoporosis and reverse it.

Further, magnesium and Vitamin D are related. Magnesium shortage reduces the Vitamin D effects. Without magnesium, Vitamin D is hardly adequate. Not to forget that Vitamin D deficiency could lead to arthritis, cancers, mental problems, and osteoporosis. Magnesium is fundamental to metabolism, vitamin D functions, calcium, and Vitamin k2.

Magnesium and Bodily Biochemical Reactions

The hefty body consists of tiny cells, and magnesium is present in each cell for functioning! While bones contain the most magnesium, muscles and fluids like blood and soft tissues also contain magnesium. While Working in at least 600 bodily reactions, magnesium is the helper molecule in biochemical reactions. The enzymes carry out biochemical reactions. Crucial biochemical reactions −

  • Muscles expand and contract

  • Nervous systems use transmitters for sending messages

  • Conversion of food into energy

  • Creation of proteins from amino acids

  • Gene creation and repairs of DNA and RNA

Magnesium Boost for Physical Performance

Research worked with volleyball players and cyclists. Global sports events and individual and team sports increasingly gather attention. Elation or bitter disappointment would be the results of success and failure. Physical work requires magnesium far more than when at rest. Magnesium supplies blood sugar to the muscles. Magnesium removes lactate which leads to exhaustion. A study shows more benefits to aging persons. Another study of women showed increasing muscle power with more magnesium. The mineral protects against muscle damage too. More than research is needed, though. It is thought that magnesium supplements do not help those with normal magnesium levels. The results require a pinch of salt for now.

The Global Problem of Depression

Never before in human history has so much joy with digital technology led conversely to excessive depression. Social media, online games, and gambling are some of the dangers along with substance abuse. It seems quite possible that low magnesium levels lead to depression. Magnesium affects brain function and moods for sure. Magnesium supplements are pretty likely to reduce depression. Research on thousands of persons showed that low magnesium levels increase depression risk. A 500 mg daily supplement of magnesium improved symptoms of depression for those who had a deficiency in the mineral. Anxiety was reduced, too, with a boost to the mood and feeling. 

A Healthy Heart for Humanity

Among the mega magnesium gifts is a strong and energetic heart! Research believes that magnesium lowers blood pressure which could otherwise bring risks to the heart. Heart disease and stroke risks are thus minimized. For persons deficient in magnesium, the supplements bring many rewards. Improved triglycerides and LDL (bad) cholesterol, and HDL (good) cholesterol, were the results. Since another research found no magnesium impact on triglycerides or cholesterol levels, more research could help.

Fighting Inflammation with Magnesium

Aging factors and serious diseases suffer more without adequate magnesium levels. An impact of magnesium supplements was a decrease in C-reactive protein which otherwise indicates inflammation. Other inflammation markers like interleukin-6 got significantly reduced with magnesium supplements. Less magnesium is also related to more significant oxidative stress, which indicates higher inflammation.

Choice of Magnesium Supplements

Amidst the bitter pharmacy wars and marketing and advertising gimmicks, three magnesium supplements stand out as the most important in health benefits.

  • A naturally occurring food source of supplement is Magnesium Chelate which the body can absorb quickly.

  • The supplement that helps the most in terms of absorption is Magnesium Glycinate, a chelated form. It is the most bio-available form. It helps to get rid of the magnesium shortage quickly.

  • Though it is safe, magnesium citrate could have a laxative effect.


Just like no life without blood, magnesium is almost just as crucial to existence. Constipation and stress, migraine, and morning sickness need magnesium. Muscles and bones need magnesium just as well. Make sure the magnesium levels are sufficient since they play awesome roles concerning the brain, heart, and general well-being.