The benefits of magnesium

Magnesium doesn’t get quite the same fanfare as vitamins C or D, but it should. Here’s everything you need to know about magnesium. We'll cover what it is, the health benefits and food sources.  

What is magnesium? 

Magnesium is a mineral, found in the earth, our food and our bodies. There are many forms of magnesium. Glycinate, citrate, oxide and lactate are a few examples. 

Magnesium is involved in 300 different reactions in our body. We need magnesium to turn food into energy and build strong bones. The mineral also supports glucose and blood pressure levels. Magnesium helps our nerves to send signals and our muscles to work as they should. If we don’t get enough in our diet, a lot can go wrong. And the trouble is, almost half of all Americans fall short of their daily needs. 

The health benefits of magnesium 

Magnesium does a bit of everything. Here are some of the ways it helps your body. 

Better sleep 

Struggle falling asleep at night? Magnesium can help the mind and body relax. It tells your nervous system it’s time to wind down. That said, research in this area is mixed. Magnesium may help you fall asleep, but it may not improve the quality of your sleep. 

Heart health 

Your heart is a muscle, and like all muscles, it needs magnesium to work. Magnesium keeps your heart beating regularly. It also supports healthy blood pressure. Eating more magnesium-rich foods may lower the risk of heart disease. Magnesium taurate is one form that may offer heart and blood pressure support. But more human studies are needed. 

Mood support 

Magnesium plays a role in how your brain’s messaging system works. Low magnesium levels are linked to anxiety and depression. Magnesium threonate is a newer form. It's gaining attention for brain health. This is because it may cross into the brain more easily than other forms. 

Blood sugar balance 

Magnesium helps your body use insulin. Having healthy magnesium levels may lower the risk of type 2 diabetes. Magnesium may also help reduce insulin resistance. 

Magnesium in your diet 

How much do you need?  

Here are the suggested daily intakes: 

Food sources 

Green leafy vegetables, legumes, nuts, seeds and whole grains are all good sources. Animal proteins also contain magnesium. It’s also added to some breakfast cereals and other fortified foods. 

• Nuts and seeds: pumpkin seeds, chia seeds, almonds, cashews, peanuts 

• Vegetables: spinach, broccoli, carrots 

• Fruit: bananas, raisins, avocados, apples 

• Beans: black beans, kidney beans 

• Soy foods: soy milk, edamame 

• Grains: brown rice, oats, breakfast cereals, whole wheat bread, white rice 

• Dairy: yogurt, milk 

• Animal proteins: salmon, chicken breast, beef 

Magnesium supplements 

Magnesium supplements are having a moment, but eating a balanced, fiber-rich diet is the best way to nourish your body. Before taking any new supplements, you should talk to your healthcare provider.  

When supplementing, keep in mind that the tolerable upper intake level (UL) for adults is 350 mg/d (from supplements). Common side effects of magnesium supplements include diarrhea and gastrointestinal upset, particularly with magnesium oxide and citrate. And different forms have different bioavailability—citrate, glycinate and lactate are generally better absorbed than oxide. 

Magnesium supplements can interact with the medicines you are taking. With some conditions, like kidney disease, a supplement may do more harm than good.