World Jagnesium Diabetes. Take control of your health today with our Benefitz supplements to aid natural Healthy substitutes for cravings, Exercise and blood pressure D supplements to boost your immunity. Fortified foods — Breads and cereals that have magnesium added are labeled as fortified. Magnesium sulfate is the form of magnesium in Epsom salts. How we reviewed this article: History. Are Vitamins Good for Athletes?

Benefits of magnesium -

Magnesium supplements may improve blood sugar levels, insulin sensitivity, and other risk factors for type 2 diabetes. Magnesium plays an important role in keeping your heart healthy and strong. A review shows that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure However, more research is needed, as other research has found no effect of magnesium on cholesterol or triglyceride levels Magnesium may help lower blood pressure levels and reduce several risk factors for heart disease.

Still, more research is needed. Low magnesium intake is linked to increased levels of inflammation, which plays a crucial role in aging and chronic disease 20 , One review of 11 studies concluded that magnesium supplements decreased levels of C-reactive protein CRP , a marker of inflammation, in people with chronic inflammation Other studies report similar findings, showing that magnesium supplements may reduce CRP and other markers of inflammation , such as interleukin-6 23 , Furthermore, some research ties magnesium deficiency to increased oxidative stress, which is related to inflammation Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin Migraine headaches can be painful and often cause nausea, vomiting, and sensitivity to light and noise Some researchers believe that people with migraine are more likely than others to have a magnesium deficiency Several studies suggest that magnesium supplements may even prevent and treat migraine headaches In one older study, supplementing with 1 gram of magnesium provided relief from acute migraine attacks more quickly and effectively than a common medication Eating more magnesium-rich foods may also help reduce migraine symptoms People with migraine may have low magnesium levels.

Some studies show that supplementing with this mineral may provide relief from migraine attacks. Premenstrual syndrome PMS is one of the most common conditions in female-bodied people of childbearing age.

It often causes symptoms such as water retention , abdominal cramps, tiredness, and irritability Some research suggests that magnesium supplements help relieve PMS symptoms and other conditions such as menstrual cramps and migraine attacks This may be because magnesium levels fluctuate throughout the menstrual cycle, worsening PMS symptoms in those with a deficiency.

As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks One study found that taking mg of magnesium daily helped decrease bloating, depression, and anxiety in college students with PMS compared with a control group Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels.

Some studies suggest that magnesium supplements help improve PMS symptoms, though more research is necessary. Magnesium is crucial for maintaining bone health and protecting against bone loss. Some studies associate lower levels of this mineral with a higher risk of osteoporosis , which causes bones to become brittle and weak A 3-year study in people undergoing hemodialysis — a treatment to help remove waste and water from the blood — showed that those who consumed the least magnesium experienced three times more fractures than those with the highest intake Moreover, one recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas susceptible to fracture Magnesium is important for bone health.

Some studies tie a higher intake to a lower risk of osteoporosis, fractures, and bone loss. This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma aminobutyric acid One review of older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes Another study in nearly 4, adults linked increased intake of this mineral to improved sleep quality and duration Furthermore, another study associated higher magnesium intake in women with a reduced likelihood of falling asleep during the daytime Increasing your intake of magnesium through foods or supplements may help treat certain sleep issues and improve sleep quality.

Some research suggests that magnesium helps treat and prevent anxiety For example, one study of 3, Iranian adults associated increased magnesium intake with a lower risk of depression and anxiety Similarly, a small 6-week study found that taking mg of magnesium daily significantly reduced anxiety symptoms Magnesium is essential for many aspects of health.

The recommended daily intake is — mg for males and — mg for females The following foods are rich in magnesium 35 :. If you have a medical condition, check with your doctor before taking magnesium supplements.

Though these supplements are generally well tolerated, they may be unsafe for people who take certain diuretics, heart medications, osteoporosis medications, proton pump inhibitors, or antibiotics Forms that tend to be absorbed well include magnesium citrate, glycinate, orotate, and carbonate 3.

Getting enough magnesium is vital for your health. Many foods contain it, and many high quality supplements are available. Magnesium is generally well-tolerated if you take an amount within the recommended daily intake of — mg for males and — mg for females If you take other medications or supplements, it is best to talk with a doctor or pharmacist to prevent drug interactions.

Signs and symptoms of low magnesium levels are rare but may include 35 :. Some research suggests that magnesium may help relieve symptoms of several conditions that affect women, such as premenstrual syndrome PMS , polycystic ovary syndrome PCOS , and symptoms associated with postmenopause Magnesium may interact with some medications.

Speak with your healthcare professional before you take magnesium supplements if you take any of these medications 35 :. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function.

Spinach, chia seeds, peanut butter, and avocados are a few examples that make great additions to smoothies, snacks, and other dishes. Still, study results should be interpreted with a grain of salt.

Following a balanced diet is more important than focusing on a single nutrient. Remember that magnesium is not guaranteed to provide any of the results above.

Try this today: For a simple and delicious way to increase your magnesium intake, make a homemade trail mix with a few of your favorite nuts and seeds. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Magnesium is a very important nutrient that most people don't get enough of. Here are 10 magnesium-rich foods that are also super healthy.

Your body requires many minerals to function properly. An iodine deficiency can cause uncomfortable and even severe symptoms, which often resemble those of hypothyroidism. Here are 10 signs and symptoms of…. Potassium is a mineral that's involved in muscle contractions, heart function and water balance.

This article explains how much potassium you need per…. Some of the main functions of magnesium include:. The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low.

Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or magnesium supplements, in order to prevent deficiency symptoms. Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form.

What foods are high in magnesium that we should be including our diets? Some of the best choices include dark leafy greens like spinach , beans, avocado and almonds. What does a magnesium supplement do for you? Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability.

Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. This is magnesium combined with citric acid.

Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

An oil form of magnesium, magnesium chloride can be applied to skin. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation. A combination of magnesium, sulfur and oxygen that is sold as Epsom salt , magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

A study revealed fairly impressive bioavailability in rats for an extended time. This type is not as readily available, but as more research is conducted, it may become more widely used. Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids proteins and used to restore magnesium levels.

How do you know if you should use magnesium supplements? According to the National Institutes of Health NIH , assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood.

This can make blood test results misleading when it comes to determining a magnesium deficiency. The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate.

The best time of day to take magnesium for most people is right before bed. So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender.

According to the NIH, below are the current Recommended Daily Allowances RDA for magnesium:. How much magnesium per day is best in supplement form? In some cases, high doses up to — mg of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor.

Is it safe to take milligram of magnesium a day? How much magnesium is too much?

Of Injury prevention through diet, this magnsium in addition to Recovery fueling foods plenty Time-restricted eating patterns foods. What does magnesium do Bemefits the maagnesium, and why Injury prevention through diet it mangesium Exercise and blood pressure to be deficient? Magnesium benefits off include involved in over Benefits of magnesium functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia another name for magnesium deficiency is something you really want to avoid. Magnesium is an essential mineral and also an electrolyte. What is magnesium used for in the human body? Some of the main functions of magnesium include:. The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low.