12 health benefits that show you should take magnesium

Magnesium is way more than just a mineral; it’s an essential buddy to keep your body running smoothly. From bones to muscles, and even your nervous system, it’s involved in processes you might not even imagine.

Want to know why it deserves a spot with its name on your pantry shelf? Check out these 12 benefits:

1. Relieves migraines.
2. Supports cardiovascular health.
3. Reduces colorectal cancer risk.
4. Stimulates against constipation.
5. Natural antacid.
6. Fights depression, anxiety, and stress.
7. Keeps bones strong.
8. Helps you relax and rest.
9. Reduces premenstrual syndrome (PMS) symptoms.
10. Controls hypertension.
11. Lowers bad cholesterol.
12. Regulates blood sugar levels.

1 Relieves migraines

Numerous studies show that migraine sufferers have lower blood magnesium levels than those who don’t have this condition. So, there could be a close link between headaches and magnesium levels.

In fact, magnesium is known to help reduce muscle tension, helping muscles relax. And it’s not just migraines that benefit from it—post-traumatic headaches do too.

2 Supports cardiovascular health

There’s plenty of scientific literature linking magnesium intake to better cardiovascular health. In fact, magnesium deficiency is quite common in people with heart diseases.

The connection is so strong that some hospitals have protocols for immediate magnesium administration during acute heart attacks and arrhythmias. Just like any other muscle, the heart stays flexible and relaxed as long as it has enough of this mineral.

3 Reduces colorectal cancer risk

Something similar happens with this type of cancer, so it seems proven that the more magnesium you take, the lower the chances of developing it.

Also, you might not have noticed that a magnesium-rich diet is usually higher in fiber, thanks to foods like green veggies and whole grains. The result? That’s directly linked to a lower risk of colorectal cancer.

4 Stimulates against constipation

Is this news? Not at all. Using magnesium to treat constipation isn’t a new idea, as this mineral has been on the natural remedies list for years.

Magnesium chloride has been used as a laxative because it’s an osmotic compound (drawing water into the intestines and softening stools, which helps with bowel movements) and it also stimulates peristalsis (intestinal movements).

So, it’s safe to say that magnesium improves the digestive system.

5 It’s a powerful antacid

Magnesium’s effectiveness as an antacid is also part of its traditional uses. It’s usually taken as magnesium carbonate, which has a more alkaline pH and is therefore more effective at neutralizing stomach acid. It works similarly to bicarbonate, which is also commonly used in these cases.

6 Fights depression, anxiety, and stress

Magnesium deficiency is linked to psychological and emotional issues. Depression, anxiety, and stress are three of the mood states most studied in relation to magnesium. The first thing to know is that these situations rarely come down to just one factor.

7 Keeps bones strong

Magnesium’s crucial role in bone metabolism is beyond debate. It’s a great idea to take it along with calcium to improve absorption, which is why many supplements include both minerals.

Magnesium inhibits bone resorption, stimulates bone formation, and participates in vitamin D activity, so its role in keeping bones strong is unquestionable.

8 Helps you relax and rest fully

By releasing hormones linked to well-being, magnesium helps you deal with stress. You might be surprised how, in situations that lead to nervousness, irritability, bad mood, or lack of energy—where you can’t even switch off (creating a negative loop that leads to insomnia)—magnesium can do a lot to regulate your biological clock, aka your circadian rhythms.

9 Reduces premenstrual syndrome (PMS) symptoms

Many women who take magnesium regularly report how this mineral helps reduce annoying PMS symptoms, which occur between two and fourteen days before menstrual bleeding, though the exact cause isn’t well known.

Symptoms include water retention, bloating, muscle tension, and mood swings, all eased thanks to magnesium. On top of that, magnesium is a mild diuretic that relaxes muscles and boosts serotonin levels (the happiness neurotransmitter).

10 Controls hypertension

The most common medications for hypertension are diuretics. The catch is that diuretics, along with body fluids, also flush out magnesium.

So, for treating hypertension, it’s crucial to have good magnesium levels, which need to be carefully monitored here, since low levels are harmful to the body.

11 Lowers bad cholesterol

Magnesium is essential for the enzyme known as LDL, which reduces “bad” cholesterol and triglycerides while increasing HDL or “good” cholesterol. You could say magnesium is the “official controller” of high cholesterol levels in the body.

12 Regulates blood sugar levels

Magnesium deficiency is a risk factor for diabetes because this mineral boosts insulin production and helps insulin transport glucose into cells.

A balanced diet and magnesium intake are the first steps to prevent and manage diabetes.

Who should take magnesium?

Magnesium intake is beneficial for everyone, but some groups especially benefit from it. It’s recommended for pregnant and breastfeeding women, people over 60, kids and teens, diabetics, athletes, those on medication or under stress, and anyone who suffers from migraines or frequent headaches.

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What are the contraindications?

If you experience symptoms like cramps, muscle tension, migraines, stress, or hormonal disorders, you might be facing a magnesium deficiency. This condition, known as hypomagnesemia, can go unnoticed, but its effects on physical and mental health can be serious if not addressed in time.

Studies and References

1. de Valk HW, Verkaaik R, HJ van Rijn, Geerdink RA, STRUYVENBERG A. Oral magnesium supplementation in insulin-requiring Type 2 diabetic patients. Diabet Med. 1998 Jun; 15 (6): 503-7.
2. Rodríguez-Morán M, Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care, April 2003; 26 (4): 1147-52.
3. Liana C Del Gobbo, Fumiaki Imamura, Jason Wu HY, Marcia C. de Oliveira Otto, Stephanie E Chiuve, Dariush Mozaffarian. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. J Clin Nutr. 2013 Jul; 98 (1): 160-173.
4. Aydin H, Deyneli O, Yavuz D, Gozu H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010 Feb; 133 (2): 136-43. doi: 10.1007 / s12011-009-8416-8. Epub 2009 Jun 2.
5. Alberto Ascherio, Charles Hennekens, Walter C. Willett, Frank Sacks, Bernard Rosner, JoAnn Manson, Jacqueline Witteman, Meir J. Stampfer. Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women 1996; 27: 1065-72

To learn way more about Magnesium:

• Magnesium salts by bioavailability
• Magnesium to boost testosterone
• How much magnesium do we need daily?
• Get rid of muscle cramps with magnesium
• Top 10 magnesium-rich foods