7 Evidence Based Benefits of Magnesium

Magnesium is the fourth most abundant mineral in the human body.  It is involved in over 600 enzymatic reactions, including muscle function, blood sugar regulation, protein synthesis and nerve function.   So, as you can see it plays an essential role in supporting and sustaining a healthy body. Research has also shown its ability to prevent inflammatory diseases such as hypertension, heart disease and Alzheimer’s

A startling 48% of Americans consume inadequate amounts of magnesium in their diets. This is partly due to a decrease in the consumption of nutrient rich foods such as spinach, cashews, almonds, and pumpkin seeds.  Even if you eat a healthy diet, you may not be getting enough because of industrial farming and food processing, which decrease the amount of magnesium present in foods. Let’s take a look a how boosting magnesium in your diet can lead to a healthy body.

Here are 7 evidence-based health benefits of magnesium

Boosts mood

Magnesium plays a role in brain function and mood.  People with low levels of magnesium have been shown to have higher risk of clinical depression.   And although more research is needed, supplementing with this mineral may help reduce symptoms of depression.

Lower Blood Pressure

Magnesium can help manage blood pressure.  One study showed that people who took a 450mg daily supplement experienced a decrease in lowering both systolic and diastolic blood pressure.

Protects against inflammation

A diet low in magnesium has been linked to chronic inflammation in the body.  Many inflammatory diseases such as breast cancer, colon cancer, heart disease, and hypertension can be associated with magnesium deficiency.  Magnesium acts as an antioxidant, protecting cells against the development of these inflammatory conditions.  

Improves athletic performance

Magnesium helps with electrolyte balance, blood oxygenation and energy production during exercise.  Strenuous exercise can increase your magnesium needs by 10-20%.  This mineral helps move blood sugar into your muscles; therefore resulting in better athletic performance.

Benefits against type 2 diabetes

Insulin resistance plays a significant role in the development of chronic conditions, such as type 2 diabetes.  Magnesium has been shown to help protect against insulin resistance.  Studies have suggested that 48% of people with type 2 diabetes have low levels of magnesium, which can impair the body’s ability to control blood sugar.  

Help prevent migraines

Migraine pathology has been linked to magnesium deficiency.  Magneisum supplementation has been clinically shown to be more effective for migraine treatment than commonly prescribed pharmaceuticals. It has also been shown to decrease the frequency of migraines in children.

Improves PMS symptoms

Magnesium has been shown to improve PMS-related symptoms such as mood changes and reduce water retention.

So how much magnesium do I need?

How can I get more magnesium in my diet?


As you can see magnesium plays a significant role in optimal health.  Try adding foods high in magnesium, but if you find yourself wanting to add a little extra, try a supplement.  I take a magnesium supplement every night before bed.  It helps to relax me and get a better nights sleep.  I use a powder supplement called Calm.  It tastes delicious and gets me the added magnesium my body needs.

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