Top 10 Benefits of Magnesium

Magnesium can be found in every cell in the body. It is an electrolyte essential for many chemical reactions in the body. This article will discuss the top 10 uses of magnesium in the body, signs of a magnesium deficiency, the top magnesium supplement on the market and high-magnesium food sources.

Top 10 Magnesium Benefits

Magnesium has many uses and benefits for the body. Here are the top 10.

1. May Help Treat Depression

Depression is one of the most common mental health conditions in the U.S. and one of the leading causes of disability worldwide. According to the CDC, 4.7% of adults over age 18 are plagued with regular feelings of depression. In addition, 12.7% of emergency department visits have depression listed on their medical record.

• Studies found a “significant association” between very low magnesium and depression, especially in younger adults.^[1]
• Daily magnesium supplementation significantly decreases depression and anxiety symptoms regardless of age, gender, baseline severity of depression, or use of antidepressant medications.^[2]
  
  

2. May Be Effective Against Heart Disease

Cardiovascular diseases are the leading cause of death globally. Examples include stroke, disorders of the heart and blood vessels, heart disease, coronary artery disease, hypertension, and heart failure. Several studies have linked low magnesium levels to cardiovascular disease:

• Low dietary magnesium intake has been linked to an increased risk of developing hypertension. Hypertension is a major cause of cardiovascular disease and is present in more than 80% of those with cardiovascular disease.^[3]
• Studies indicate consuming 500 mg to 1000 mg of magnesium could reduce blood pressure by as much as 5.6/2.8 mm Hg. However, researchers note an increased intake of potassium and magnesium combined with a reduced sodium intake could have a greater impact on reducing blood pressure.^[4]
• Studies of 6477 stroke cases with 241 378 participants found a modest but “significant inverse association” between magnesium intake and stroke risk. Further analysis noted intake increments of 100 mg were associated with an 8% reduction risk of stroke.^[5]
  
  

3. Anti-inflammatory Properties

Inflammation is the body’s way of healing and protecting itself from harmful pathogens, damaged cells, and other invaders it perceives as harmful. While this is good, chronic inflammation occurs when this reaction lingers over time, when the initial threat or danger is gone. This results in the body being in a constant state of alert, which could last for years. Gout, rheumatoid arthritis, and Crohn’s disease are inflammatory diseases.

• Magnesium deficiency is believed to cause inflammation in the human body. Diabetes, asthma, rheumatoid arthritis, heart damage, atherosclerosis, and other diseases have been linked to inflammation and low magnesium levels in the body.^[6]
• In previous studies, diet has been linked to rheumatoid arthritis (an inflammatory disease), and magnesium can inhibit inflammatory responses. Women test subjects with rheumatoid arthritis saw symptoms decrease when consuming dietary magnesium.^[7]
  
  

4. Ease PMS Symptoms

Premenstrual symptoms can cause various symptoms in women of childbearing age, such as tiredness, bloating, abdominal cramps, and irritability. It is estimated that 80—90% of reproductive-age women experience symptoms of PMS, with 3-8% suffering from severe symptoms.

• Women given 200 mg of magnesium for two menstrual cycles saw a reduction of several PMS symptoms (weight gain, swelling of extremities, breast tenderness, and abdominal bloating) after the second cycle:^[8]
• Magnesium deficiency is often cited as an underlying cause for the severity of PMS symptoms. Studies indicate a combination of magnesium and vitamin B6 is an effective and affordable treatment for PMS.^[9]
  
  

5. Improved Sleep Quality

The average adult needs 7 or more hours of sleep per night, but more than 1/3 of U.S. adults sleep less than this suggested amount. It is estimated that 50 to 70 million Americans have a sleep disorder.

• A National Health and Nutrition Examination Survey with 26,211 participants discovered all the adults aged 19 and up had a lower intake of calcium, magnesium, and vitamin D. Researchers concluded short sleep is associated with increased nutrient inadequacy and emphasized the possible need for dietary supplementation.^[10]
• Magnesium helps regulate many transmitters in the body, including gamma-aminobutyric acid. Also known as GABA, this amino acid decreases activity in the nervous system and produces a calming effect, helping to induce sleep. Magnesium supplements help stimulate the production of GABA and manage sleep disorders in the elderly.^[11]
  
  

6. Involved in hundreds of chemical reactions in the body.

The majority of magnesium in the body is located in the bones. It is also in the blood, soft tissues, muscles, and fluids. It is present in every cell of the human body and is involved in more than 600 biochemical reactions:

• Converts food into energy
• Regulates neurotransmitters that send messages throughout the brain and nervous system
• Uses amino acids to create new proteins
• Promotes gene maintenance by creating and repairing RNA and DNA
• Aids muscle contraction, relaxation, and overall muscle movements

Magnesium is the 4th most abundant mineral in the body and is considered essential to overall health.

7. Increased Exercise Performance

 Magnesium helps the muscles remove lactate, which can build up during exercise and cause fatigue. As a result, the need for magnesium tends to increase as a person’s physical activity increases.

Studies note the positive association between muscle performance and magnesium levels in the body:

• Magnesium supplements could help improve chair stand time and gait speed in older women^[12]
• Magnesium levels have a direct impact on lower-leg power, grip strength, jumping performance, ankle extension strength, and maximal trunk flexion.^[12]
  
  

8. May Support Healthy Blood Sugar

According to the CDC, 37.3 million Americans have diabetes (11.3% of the population). Over 20% of those individuals (8.5 million) are undiagnosed.

• Studies indicate a higher magnesium intake is associated with a lower risk of type 2 diabetes.^[13]
  
  

9. May Aid in the Treatment of Migraines

Over 35 million people in the United States are affected by migraines, with up to 148 million sufferers worldwide. It is estimated only 50% of migraine sufferers in the U.S. receive medical treatment for their migraines.

• Magnesium is used by the body to conserve neurons, and a magnesium deficiency could cause neurological complications in the brain, potentially increasing the risk of migraines.^[14]
• Researchers have discovered migraines are typically related to lower levels of magnesium in serum and cerebrospinal fluid, the clear fluid surrounding the brain and spinal cord.^[14]
• A systematic review of 204 clinical studies from 1990 to 2016 showed magnesium consumption led to a “significant reduction” in the number of migraine attacks when compared with placebo.^[15]
  
  

10. Improved Bone Health

As previously mentioned, nearly 60% of the body’s magnesium is located in the bones. Magnesium is essential for bone health and protection against bone loss, helping to regulate calcium and vitamin D levels, which is vital for bone synthesis.

• Lower levels of magnesium have been linked to an increased risk of osteoporosis, and 30-40% of post-menopausal women studied have hypomagnesemia, which is lower-than-normal levels of magnesium in the blood. Women in this category were shown to have a lower bone density and a higher risk of fracture.^[16]
• A magnesium deficiency is often associated with a calcium deficiency, another nutrient vital for bone health.^[17]
  
  

Magnesium Deficiency Symptoms

It is estimated that 2-15% of Americans experience magnesium deficiency. People at a higher risk for magnesium deficiency are ICU and hospital patients who can only receive nutrients by IV, people with diabetes, medications or diseases that can inhibit magnesium absorption, or those who abuse alcohol.

The top signs of a magnesium deficiency include the following:

• Osteoporosis
• Asthma
• Irregular heartbeat
• High blood pressure
• Fatigue
• Mental health conditions (delirium)
• Muscle cramps and twitches
• Abnormal eye movements
  
  

Top Food Sources

The overconsumption of processed and refined foods low in nutritional value could increase the risk of magnesium deficiency. The average adult should consume 420 milligrams of magnesium daily.

Here are some of the top foods with the highest magnesium content:

Star Supplement: MAG10 Multi-System Magnesium

The majority of magnesium deficiencies are not diagnosed. In addition, some foods might have lower magnesium levels due to depleted minerals in the soil. As a result, obtaining magnesium from supplements is a viable option to consider.

MAG10 Multi-System Magnesium is an all-natural magnesium supplement. Free of artificial colors, ingredients, or GMOs, it provides 10 different  magnesium complexes that support multiple health systems in the body:

• Intestinal
• Neurological
• Sleep 
• Cardiovascular
• Oral
• Immune
• Metabolic

Magnesium is located in every cell in the human body. When combined with a healthy diet,MAG10 Multi-System Magnesium helps to provide the body with the magnesium it needs to function properly.

For best results, take two capfuls with your evening meal.

Summary

The importance of magnesium is rarely discussed, but it is essential for over 600 processes in the body. In order to maintain optimal health, ensuring the body has sufficient magnesium levels is essential. Watch for the potential signs of a magnesium deficiency and make getting sufficient magnesium via diet and supplements a top priority.

References:

1. Emily K Tarleton, Benjamin Littenberg. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr;28(2):249-56. doi: 10.3122/jabfm.2015.02.140176. [PMID: 25748766]. https://pubmed.ncbi.nlm.nih.gov/25748766/
2. Emily K. Tarleton, Benjamin Littenberg, Charles D. MacLean, (et al). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. [PMID: 28654669].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/
3. Joëlle C Schutten, Michel M Joosten, Martin H de Borst, (et al). Magnesium and Blood Pressure: A Physiology-Based Approach. Adv Chronic Kidney Dis. 2018 May;25(3):244-250. doi: 10.1053/j.ackd.2017.12.003. [PMID: 29793663].https://pubmed.ncbi.nlm.nih.gov/29793663/
4. Mark Houston. The role of magnesium in hypertension and cardiovascular disease. J Clin Hypertens (Greenwich). 2011 Nov;13(11):843-7. doi: 10.1111/j.1751-7176.2011.00538.x. Epub 2011 Sep 26. [PMID: 22051430].https://pubmed.ncbi.nlm.nih.gov/22051430/
5. Susanna C Larsson, Nicola Orsini, Alicja Wolk. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies.  Am J Clin Nutr. 2012 Feb;95(2):362-6. doi: 10.3945/ajcn.111.022376. Epub 2011 Dec 28. [PMID: 22205313]. https://pubmed.ncbi.nlm.nih.gov/22205313/
6. Abbas Shahi, Saeed Aslani, MohammadReza Ataollahi, (et al). The role of magnesium in different inflammatory diseases.  Inflammopharmacology. 2019 Aug;27(4):649-661. doi: 10.1007/s10787-019-00603-7. Epub 2019 Jun 6. [PMID: 31172335]. https://pubmed.ncbi.nlm.nih.gov/31172335/
7. Congqi Hu 1, Fangfang Zhu 1, Lijuan Liu. Relationship between dietary magnesium intake and rheumatoid arthritis in US women: a cross-sectional study.  BMJ Open. 2020 Nov 9;10(11):e039640. doi: 10.1136/bmjopen-2020-039640. [PMID: 33168559]. https://pubmed.ncbi.nlm.nih.gov/33168559/
8. A F Walker, M C De Souza, M F Vickers, (et al). Magnesium supplementation alleviates premenstrual symptoms of fluid retention.  J Womens Health. 1998 Nov;7(9):1157-65. doi: 10.1089/jwh.1998.7.1157. [PMID: 9861593].https://pubmed.ncbi.nlm.nih.gov/9861593/
9. Nahid Fathizadeh, MSc, Elham Ebrahimi, Mahboube Valiani, MSc, (et al). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010 Dec; 15(Suppl1): 401–405. [ PMID: 22069417].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
10. Chioma J Ikonte, Jonathan G Mun, Carroll A Reider, (et al). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients. 2019 Oct 1;11(10):2335. doi: 10.3390/nu11102335. [PMID: 31581561].https://pubmed.ncbi.nlm.nih.gov/31581561/
11. Behnood Abbasi, Masud Kimiagar,1 Khosro Sadeghniiat, (et al). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec; 17(12): 1161–1169. [PMID: 23853635].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
12. Yijia Zhang,1 Pengcheng Xun,1 Ru Wang, (et al). Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Sep; 9(9): 946. Published online 2017 Aug 28. doi: 10.3390/nu9090946. [PMID: 28846654].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
13. Adela Hruby, Marta Guasch-Ferré, Shilpa N. Bhupathiraju, (et al). Magnesium Intake, Quality of Carbohydrates, and Risk of Type 2 Diabetes: Results From Three U.S. Cohorts.  Diabetes Care. 2017 Dec; 40(12): 1695–1702. Published online 2017 Oct 4. doi: 10.2337/dc17-1143 [PMID: 28978672].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5711333/
14. Sanam Dolati, Reza Rikhtegar, Amir Mehdizadeh. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 2020 Aug;196(2):375-383. doi: 10.1007/s12011-019-01931-z. Epub 2019 Nov 5. [PMID: 31691193].https://pubmed.ncbi.nlm.nih.gov/31691193/
15. Alexander von Luckner, Franz Riederer. Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review. Headache. 2018 Feb;58(2):199-209. doi: 10.1111/head.13217. Epub 2017 Nov 13. [PMID: 29131326].https://pubmed.ncbi.nlm.nih.gov/29131326/
16. Mariangela Rondanelli, Milena Anna Faliva, Alice Tartara (et al). An update on magnesium and bone health.  Biometals. 2021; 34(4): 715–736. Published online 2021 May 6. doi: 10.1007/s10534-021-00305-0. [PMID: 33959846]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/
17. Yoshiko Ishimi. [Nutrition and bone health. Magnesium and bone].  Clin Calcium. 2010 May;20(5):762-7. [PMID: 20445288]. https://pubmed.ncbi.nlm.nih.gov/20445288/