9 Magnesium Benefits: What This Mineral Can Do for Your Body

Magnesium, alongside creatine, electrolytes, and protein, has been getting a lot of attention lately in the wellness world. As a registered dietitian, I know that the importance of this mineral can't be overstated. Apart from aiding sleep and healthy muscle function, this mineral impacts all kinds of bodily functions—from repairing cells and metabolism to ATP production.

However, more of this "magic mineral" doesn't always mean better. In this article, I'll explain how magnesium can be helpful and also give advice on how to ensure you are getting just enough through your diet.

Potential benefits of magnesium include:

1. May help with sleep
2. Plays a role in muscle contraction and recovery
3. Influences energy production
4. Can help with hydration
5. May impact exercise performance
6. Aids bone health
7. May assist with occasional PMS symptoms
8. May help with occasional headache relief
9. Impacts DNA repair and protein synthesis

What Is Magnesium?

Magnesium is an essential mineral found in every cell of our bodies, and one that is involved in over 300 biochemical reactions performed by enzymes. Magnesium serves as one of the main cofactors or "helper" molecules in our system that has major repercussions on energy production, cellular function, muscle movement, and metabolic health.

There are various types of magnesium, and each targets different health needs.

Chelated Magnesium

This form is where magnesium is bound to an amino acid or another organic molecule.

• Magnesium glycinate: It's easily absorbed by the body, gentle on the stomach, and has the least laxative impact, making it the best choice for those with regular bowel movements or sensitive stomachs. The body uses this form (a mixture of magnesium with the amino acid glycine) for protein construction.
• Magnesium malate: It is very well absorbed in your digestive tract, which is why it's a great option for replenishing your magnesium levels.
• Magnesium L-threonate: This form of magnesium has been studied for potential neuroprotective cognitive benefits.

Non-Chelated Magnesium

Magnesium that is joined with a salt or oxide. These forms have a greater risk of causing diarrhea due to their poor absorption.

• Magnesium oxide: The most available and common form of elemental magnesium found in pharmacies. But it's poorly absorbed by the body. It may help with digestive issues like heartburn and constipation.
• Magnesium citrate: Formed when magnesium is bound with citric acid. It has moderate to high bioavailability and also serves as a natural laxative.
• Magnesium sulfate: Commonly known as Epsom salt. It is commonly used in a powdered format and mixed with warm water to aid muscle relaxation and may help manage stress.

While magnesium is easy to get from eating a well-balanced diet, additional magnesium supplementation may help with sleep quality, relaxation, muscle recovery, and bone health.

How Much Magnesium Per Day?

As per the Food and Nutrition Board, the recommended daily amount of magnesium for women and men aged 19-50 is 320 mg and 420 mg, respectively. There are some variances by age for those under 19 and above 50.

Did You Know?

When you sweat, you also lose magnesium, not just salt and potassium. So while you are working out, remember to replenish your magnesium levels by supplementing with an electrolyte drink that includes this mineral.

9 Potential Magnesium Benefits

Let's look at how science explains the purported benefits of magnesium.

1. May Help With Sleep

Magnesium may help with sleep quality as it plays a role in the production of melatonin, a natural hormone that regulates our body's circadian rhythm (sleep-wake cycle). Scientists believe the mineral may also aid restorative sleep by influencing the glutamatergic system and gamma-aminobutyric acid (GABA), an amino acid that serves as the body's primary calming neurotransmitter. Magnesium also plugs the NMDA receptor, which stops calcium ions from entering muscle cells and causing them to spasm. This, in turn, prompts muscle relaxation and facilitates sleep.

2. Plays a Role in Muscle Contraction and Recovery

Magnesium has a leading role in muscle function, especially in its relaxation and recovery. When calcium ions enter the cell, they kickstart the contraction process. Magnesium, on the other hand, serves as a "calcium blocker" and binds with the same proteins. When magnesium enters the cell membranes, it stops the muscle from staying in the contraction or "locked" state and facilitates relaxation.

A promising 2021 study found that magnesium activates mTOR, a protein that's the body's primary signal for muscle growth and repair. In older adults, magnesium supplementation was shown to ignite this pathway, helping muscle stem cells regenerate more effectively, aiding recovery.

3. Can Help With Hydration

Magnesium’s role in hydration isn’t direct like water, where drinking water can replenish the lost fluids. Magnesium, instead, activates the sodium-potassium pump and gets sodium and potassium moving through the cell membranes, ensuring absorption and fluid balance.

Magnesium also influences how much potassium gets flushed out through urine. When your body is low on magnesium, more potassium is released from your body, impacting electrolyte balance. This is a big reason why it’s common to find magnesium in electrolyte drinks.

4. Influences Energy Production

Magnesium is one of the most important cofactors for energy production, or ATP (adenosine triphosphate), our body's energy plant. When magnesium levels are low, ATP production is locked, reducing energy for important cellular functions and showing up as fatigue. Beyond activating ATP, magnesium is required for the breakdown of glucose, as it influences key enzymes like hexokinase and phosphofructokinase that are responsible for extracting usable energy from sugar.

5. May Impact Exercise Performance

Studies show that low magnesium can impair physical performance, particularly during exercise, as it impacts glucose availability. A 2006 landmark study found that athletes with low magnesium levels had to work harder to perform the same activities. In a subsequent 2010 study of judo athletes, magnesium levels were associated with strength reductions. In animal models, magnesium sulfate supplementation was connected with extended swimming times. Recently published cross-studies have found that magnesium combined with vitamin D had a positive impact on physical endurance.

6. Aids Bone Health

Almost 50-60% of the body's magnesium is stored in our bones, and science has established a cause-and-effect relationship between dietary magnesium and bone health. In a systematic review of older adults, a positive association was found between magnesium intake and bone mineral density (BMD), a bone marker for fractures.

Per animal studies, magnesium plays a role in bone development and mineralization by increasing the activity of phosphatases. However, science also acknowledges that high magnesium levels may negatively impact bone health, and therefore, one's magnesium status needs to be monitored by a healthcare professional.

7. May Assist With Occasional PMS Symptoms

In a double-blind study, low magnesium levels were reported in women affected by premenstrual syndrome (PMS) discomfort. Results of a clinical review of college studies further emphasized how magnesium therapy was effective in managing occasional symptoms like headaches, irritability, and abdominal cramps. Research from a 1998 placebo-controlled trial demonstrated how 200 mg of magnesium helped with premenstrual fluid retention.

8. May Help With Occasional Headache Relief

Magnesium's role in headaches is well documented. In a study of adult patients, low magnesium levels were inversely linked with the occurrence of head discomfort, meaning people with low serum magnesium were more likely to experience occasional headaches. A 2021 double-blind study found that 500 mg of magnesium oxide supplements were as effective as valproate sodium in helping with the severity of symptoms.

9. Impacts DNA Repair and Protein Synthesis

Magnesium is vital to multiple DNA functions. The mineral is a cofactor for the DNA polymerase enzyme, which repairs and replicates strands of DNA. Without sufficient magnesium, the DNA polymerase can't function properly, impacting replication, which could lead to mutations and single-strand breaks.

On top of this, magnesium is also crucial to protein synthesis. When magnesium binds to DNA, it stabilizes the structure and allows for proper chromatin folding. Compromised magnesium levels can make it harder for your body's enzymes to repair or fix DNA code, which may impact long-term health.

Possible Side Effects of Magnesium

While magnesium might seem like a quick fix for problems, it's not something you want to overdo. Consuming more than the upper limit of supplemental magnesium (350 mg) can lead to broader implications throughout the body, like:

• Diarrhea
• Nausea
• Abdominal cramping
• Muscle weakness
• Vomiting
• Difficulty breathing

Our bodies do a good job of storing magnesium in our intestines, soft tissues, and bone marrow. Excess magnesium can build up in the body and, in some cases, lead to toxicity. Magnesium can also interact with certain medications, so it's advisable to take magnesium supplements under professional guidance.

Magnesium-Rich Foods and How to Get More in Your Diet

Magnesium, essential for our bodies, is, unfortunately, not made by our bodies. We need to rely on external sources to ensure we are getting enough magnesium. Luckily, there are a variety of whole foods that can help keep our magnesium levels in check.

• Green leafy vegetables like spinach, collard greens, chard, kale, mustard greens
• Seeds like chia, flax, and pumpkin seeds
• Legumes like edamame, black beans, pinto beans, and lima beans
• Fish like salmon and halibut
• Nuts like almonds, cashews, peanuts, and Brazil nuts
• Whole grains like brown rice, quinoa, and millets
• Fruits like bananas, blackberries, papaya, and avocados
• Soy products like milk and tofu
• Fortified foods like breakfast cereals, breads, and rice

Dietitian's Tip

Only 30-40% of the magnesium from food is absorbed by our bodies. To help with magnesium absorption, pair magnesium-rich foods with vitamin D and B6. Healthy fats in the form of avocados and olive oil can also aid with absorption.

FAQs on Magnesium Supplements

What are the main benefits of taking magnesium?

Magnesium supports over 300 processes in the body, so you can say it impacts almost everything your body is able to do. Some of the main advantages are sleep, digestion, hydration, and muscle soreness.

What are the signs of low magnesium?

Low magnesium levels often show up as fatigue, lack of energy, muscle cramps or weakness, numbness, difficulty sleeping, or a tingling sensation. The only way to check if you have low magnesium is to get lab work done under the guidance of a healthcare professional. People with a high alcohol intake are often subject to low magnesium, as alcohol acts as a diuretic and may force the kidneys to flush out this important mineral.

Is it okay to take magnesium every day?

Yes, you can take magnesium supplements every day, as long as you aren't going overboard. The recommended dietary allowance for magnesium for adults aged 19-50 is 420 mg for men and 320 mg for women. There are risks of magnesium if it is taken without guidance, as too much magnesium may cause diarrhea, nausea, and cramping in some people.

What kind of magnesium supplements are available?

Magnesium is available as standalone capsules, multivitamin supplements, chewable tablets, dissolvable powders, oils, and even sprays. Some dietary supplements, like a greens juice or electrolyte powder, also contain magnesium. It is important to understand what form of elemental magnesium is being used in the supplement, as each has a slightly different health impact and bioavailability.

This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.

About Rachel Gargano, MS, RD, CBS | Chief Registered Dietitian at Live it Up

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience.

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