7 methods magnesium can profit bodily and psychological well being


Magnesium is a key mineral that performs a key position in regulating every thing from sleep high quality and anxiousness ranges to coronary heart well being and testosterone ranges.

Regardless of its significance, many individuals don’t get sufficient magnesium naturally of their food regimen.

If the standard of your food regimen isn’t fairly what it ought to be, you may be poor in magnesium, particularly if you’re over 50.

Boosting your magnesium consumption, whether or not with nutrient-dense meals wealthy in magnesium or with a complement, is a superb technique if you wish to enhance each your bodily and psychological wellness.

Need a run-down on the largest advantages of magnesium? Our analysis staff has dug into the dietary analysis to focus on an important methods magnesium contributes to well being and wellbeing. Learn on for extra.

Magnesium advantages

1. Magnesium helps you produce power, sustain testosterone manufacturing, and sleep nicely

When your physique doesn’t get sufficient magnesium, you might need muscle cramps or weak point, fatigue, insomnia, and basic malaise. These signs of magnesium deficiency are very diffuse and generic, partly as a result of magnesium contributes to so many various organic features.

2. Inadequate magnesium consumption is quite common

Virtually half the inhabitants doesn’t get sufficient magnesium (1). That’s no shock, on condition that the meals which are excessive in magnesium should not in excessive provide within the typical individual’s food regimen: entire grains, leafy greens, legumes, and almonds should not large components of the standard Western food regimen.

3. Older males are significantly weak to magnesium deficiency

As you grow old, your means to soak up vitamins out of your food regimen decreases, and alongside this lower there’s a concomitant improve in magnesium deficiency with age.

In males, testosterone declines with age too, and scientific analysis means that one cause may be decreased blood magnesium ranges (2).

4. Taking magnesium can elevate testosterone in athletes

Analysis on martial artists discovered {that a} magnesium complement can enhance testosterone ranges after your exercises, making it a precious addition to your post-workout stack (3). This analysis provides additional proof to magnesium’s position in androgen manufacturing.

5. Magnesium might assist enhance sleep high quality

A high-dose magnesium complement (500 mg) taken earlier than mattress can enhance emotions of insomnia and aid you go to sleep faster, in accordance with one research (4).

6. Magnesium would possibly assist deal with stressed leg syndrome

A research by German researchers confirmed magnesium taken earlier than mattress can reduce stressed leg syndrome by over 50% (5).

7. Magnesium can calm emotions of hysteria

A latest assessment research cites the potential of magnesium supplementation to scale back emotions of hysteria and nervousness amongst people who find themselves vulnerable to anxiousness problems (6).

Magnesium unwanted effects

Magnesium is protected at low to reasonable dosages. As a water-soluble nutrient that’s ubiquitous in lots of sorts of meals, the human physique is well-equipped to tolerate a variety of magnesium intakes.

Some abdomen discomfort can happen for those who take quite a lot of magnesium on an empty abdomen. You’ll be able to keep away from cramping and nausea by taking magnesium with meals (7,8), and the Mayo Clinic cautions that solely individuals with wholesome kidney operate ought to take a magnesium complement (9).

Insoluble types of magnesium oxide can upset your abdomen. Cheaper magnesium dietary supplements that depend on magnesium oxide can neutralize abdomen acid and trigger an upset abdomen.

Luckily, high-quality dietary supplements solely use soluble types of magnesium so that you received’t have to fret about this facet impact for those who select an excellent product.

In case you have kidney issues, you shouldn’t complement with magnesium. Folks with kidney issues can’t eradicate magnesium from their system as simply, so they need to discuss with a health care provider earlier than taking a magnesium complement.

Magnesium dosage

Scientific research counsel you need to goal for 300 to 500 mg of magnesium per day. Many of the research cited above use every day magnesium dosages inside this vary.

Magnesium works greatest break up up into smaller doses taken a number of hours aside. One research stories that magnesium’s bioavailability is rapidly saturated, so taking 100 to 200 mg at a time will maximize absorption all through the day (10).

Magnesium advantages FAQ

Q: How does magnesium assist sleep?

A: Low magnesium ranges are related to poor sleep high quality and the event of sleep disturbances together with stressed leg syndrome.

The rationale may be continual irritation, in accordance with one research (11). Folks with low magnesium consumption have excessive ranges of biomarkers for continual irritation, together with C-reactive protein.

Magnesium additionally interacts with neurotransmitters like GABA which additionally contributes to its position in selling restful sleep (12). 

Q: Are you able to overdose on magnesium?

A: Sure, it’s potential to overdose on magnesium, however solely with extraordinarily excessive dosages. In line with the Workplace of Dietary Dietary supplements on the Nationwide Institutes of Well being, supplemental consumption of magnesium is protected at ranges of at the least 350 mg of magnesium per day (13).

Instances of magnesium overdose have been reported after acute ingestion of round 5000 mg, which is a lot magnesium that it overwhelms your physique’s means to eradicate extra magnesium.

Q: What causes low magnesium?

A: The foundation trigger for many instances of magnesium deficiency is inadequate dietary consumption.

A low high quality food regimen that’s missing in nuts, seeds, fruits, and greens is prone to trigger magnesium deficiency.

Sure well being situations, like weight problems, may additionally trigger low ranges of magnesium by means of continual irritation.

Q: Can magnesium dietary supplements assist with migraines?

A: Some experimental proof suggests a connection between decreases in magnesium ranges and migraines (14).

Nonetheless, two research on utilizing magnesium dietary supplements to deal with migraines discovered no profit (15,16). 

Associated: Our greatest magnesium picks


Magnesium’s position in such a broad vary of features in your physique imply that it contributes to every thing from testosterone ranges, sleep high quality, and anxiousness ranges.

Due to the boundaries in your physique’s means to soak up magnesium, it’s best to take smaller doses of magnesium all through the day, versus a single bigger dose as soon as per day.

In case your food regimen doesn’t embody a lot in the way in which of magnesium-rich meals, or if you’re older and are apprehensive that your magnesium ranges may be dropping, you would possibly think about taking a magnesium complement.