What Are the Health Benefits of Magnesium?

If you had to nominate an MVP mineral, it would be magnesium. Like potassium, sodium, and calcium, magnesium is an electrolyte, important for muscle function, cardiovascular health, and, since it’s stored in your bones, skeleton strength, says Olivia Wagner, RDN, an integrative registered dietitian nutritionist in Chicago.

“This is called the ‘triage hypothesis,’ which is the idea that your body needs all these vitamins and minerals to function optimally. When it doesn’t get enough of these nutrients, it has to prioritize those it will shuttle its resources to, which will be the ones that keep us alive and allow us to procreate,” she says. If you’re running low on these nutrients, your body will redirect resources away from longevity, healthy aging, and repair. Because magnesium is so important, falling short can affect your body in a number of ways.

Ages 19–30

Men: 400 milligrams (mg)

Women: 310 mg

Ages 31 and Older

Men: 420 mg

Women: 320 mg

As a do-it-all mineral, magnesium can have a hand in addressing several health conditions. “Magnesium plays a role in a number of different body functions. I find that people’s [health is] better when they have more in their diet from foods or supplements,” says Wagner. Here’s how it may help keep you healthy if you’re well and how it can play a role in a treatment plan.

Magnesium May Improve Insulin Function in Type 2 Diabetes

Anxiety May Be Tempered With Magnesium, but More Research Is Needed

Not Getting Enough May Increase Depression Risk

Not only is magnesium important for those neurotransmitters that keep mood at an even keel, but it may also help control inflammation, another factor believed to be at the heart of developing psychological disorders, researchers note.

Magnesium May Reduce Headache and Migraine

Wagner often advises patients to consume more magnesium-rich foods (like nuts, seeds, greens), and have a supplement on hand for times when extra stress or travel may trigger head pain. Foroutan recommends magnesium for headaches associated with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD; a more severe form of PMS).

Magnesium May Address Sleep Disorders in Several Ways

For one, muscle twitching at night can prevent you from falling asleep or disturb your slumber. “Twitching or cramping is frequently caused by a mineral imbalance, so I find that magnesium is often an easy place to start,” says Foroutan. It may also help promote calm or improve mood or anxiety, which will set the stage for better rest, she says. It’s important to know what the issue is that’s getting in the way of your sleep, as that will inform what type of magnesium supplement is best to take.

For Constipation, Magnesium Can Get Things Going Again

Constipation is uncomfortable to live with. “I recommend magnesium to help reestablish normal bowel movements,” says Foroutan. Certain types of supplements (see below) will be best for promoting productive bowel movements. Foods with magnesium also often contain fiber and can prevent constipation (more on this later).

Magnesium Is Important for Preventing Bone Fractures

There are several types of magnesium supplements, and, depending on your health concern, some may be better than others. Talk to your doctor before taking any supplements.

Magnesium Citrate Best used for concerns like constipation. “You get a high dose of this to prepare for a colonoscopy. It has a laxative effect that flushes you out,” says Wagner.

Magnesium Oxide This is another that Foroutan recommends for addressing constipation concerns, for the same reason as magnesium citrate.

Magnesium Threonate If you’re struggling with stress, mood, or sleep issues, “magnesium threonate might be a better choice, because it can cross the blood-brain barrier,” says Foroutan.

Magnesium Glycinate This form of magnesium is well absorbed, which is why Foroutan suggests it to address muscle cramping or twitching. In addition to promoting muscle function, Wagner will also suggest this form for sleep concerns. “Glycine is very calming,” she says.

Magnesium Lactate This form of the mineral is often recommended for heartburn, indigestion, or upset stomach. The organization recommends taking it with food to lessen the chance of side effects like diarrhea, and talk to your doctor prior to taking it if you have a heart or kidney condition.

Not everyone will require a supplement, and it may be recommended that you start with consuming more magnesium via your diet first. After all, foods high in magnesium offer additional nutrients, such as fiber, vitamins, and minerals.

Magnesium-Rich Foods

• Pumpkin seeds, 168 mg per ounce
• Almonds, 80 mg per ounce dry roasted
• Cashews, 74 mg per ounce dry roasted
• Peanuts, 63 mg per ¼ cup oil roasted
• Spinach, 78 mg per ½ cup boiled
• Black beans, 60 mg per ½ cup cooked
• Edamame, 50 mg per ½ cup cooked
• Dark chocolate, 50 mg per ounce serving of 60–69 percent cocoa
• Whole-wheat bread, 46 mg per 2 slices
• Avocados, 44 mg per cubed cup

Optimizing your diet by eating magnesium-rich foods is the best way to get that nutrient. If you are interested in taking a supplement, work with your healthcare team so they can consider your specific health concerns and recommend the best type and amount for you, says Foroutan. If you are supplementing, “choose one from a reputable company that has stringent standards for quality and efficacy,” she says.