Magnesium plays a vital role in strengthening bones and supports the functioning of the nervous system, heart, and helps reduce blood sugar levels, which can help prevent diabetes.
What is magnesium?
Magnesium is an essential mineral that is necessary for various bodily functions. It is involved in more than 300 enzyme systems responsible for building and repairing bone structure, muscles, and the nervous system. It also synthesizes proteins, regulates blood sugar and blood pressure, and is vital for energy production. The body absorbs magnesium through food and dietary supplements.
- If the body has low levels of magnesium, it may lead to anxiety, depression, brain health issues, sleep problems, blood sugar imbalances, cardiovascular issues, bone health problems, and other health concerns such as loss of appetite, nausea, vomiting, fatigue, and muscle weakness.
- Severe magnesium deficiency can cause numbness, seizures, muscle cramps, and abnormal heart rhythms.
- Excessive magnesium intake may result in gastrointestinal problems such as diarrhea, nausea, or bloating. It can also cause kidney failure, low blood pressure, urinary retention, nausea, vomiting, depression, drowsiness, sudden cardiac arrest, and even death.
- Maintaining appropriate magnesium levels through diet and supplements is essential for overall health and well-being.
Benefits of Magnesium for the Body
Magnesium is an essential mineral for the body, and its benefits for our health include the following:
1. Strengthens Bone Health
Since 50–60% of the magnesium in the body is found in bones, various studies have shown that adequate magnesium intake:
- Increases bone density
- Promotes bone formation
- Reduces the risk of osteoporosis in postmenopausal women
- Indirectly regulates calcium and vitamin D, which are essential nutrients for bones
2. Supports Normal Heart Function
Research on the benefits of magnesium for cardiovascular health has found that magnesium plays a role in maintaining heart and blood vessel function. It helps regulate blood pressure, reducing the risk of heart disease and stroke.
3. Controls Diabetes
Studies on magnesium intake and diabetes have shown that magnesium helps stimulate insulin activity and improve blood glucose detection, which lowers blood sugar levels, benefiting diabetic patients.
4. Reduces Anxiety and Stress
Several studies have found that people with low magnesium levels tend to experience higher stress. Adequate magnesium intake can reduce stress, lower anxiety, and decrease the risk of depression.
5. Prevents Depression
Magnesium is crucial for mental health and brain function. It helps reduce stress and anxiety, and may also alleviate symptoms of depression. Research indicates that magnesium may play a role in preventing both depression and anxiety.
6. Supports the Nervous System
Magnesium helps the nervous system function properly. It plays a key role in transmitting nerve signals to the brain and different parts of the body, ensuring the body’s systems operate efficiently.
7. Relieves Headaches
Magnesium helps relax muscles and reduce muscle soreness, which may help alleviate headaches, especially those related to tension.
8. Eases Premenstrual Symptoms
Adequate magnesium intake, along with vitamin B6, can help relieve various premenstrual symptoms such as bloating, abdominal pain, fatigue, irritability, mood swings, migraines, and menopausal symptoms in women.
How Much Magnesium Should You Take?
The recommended magnesium intake varies based on age and gender as follows:
| Age | Male (mg) | Female (mg) |
|---|---|---|
| Newborn - 6 months | 30 | 30 |
| 7 - 12 months | 80 | 80 |
| 1 - 3 years | 130 | 130 |
| 4 - 8 years | 240 | 240 |
| 9 - 13 years | 240 | 240 |
| 14 - 18 years | 410 | 360 |
| 19 - 30 years | 400 | 310 |
| 31 - 51 years | 420 | 320 |
| Pregnant/Breastfeeding Women | 350 | |
Sources of Magnesium
Magnesium can be found in a variety of food sources, including whole grains, nuts, seeds, legumes, vegetables, and fruits. Here are some examples:
Nuts and Grains
Foods high in magnesium include nuts and grains such as pumpkin seeds, chia seeds, almonds, cashews, soy milk, edamame, peanut butter, and more.
Avocado
Avocados are a fruit rich in healthy fats, particularly monounsaturated fats that are good for heart health. Research has shown that consuming avocado can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.
- 1 avocado contains 58 mg of magnesium.
Tofu
Tofu is a vegetarian food that provides 10 grams of protein per serving, as well as calcium, iron, manganese, and selenium in adequate amounts. Several studies suggest that eating tofu and other soy products can protect cells in the lining of blood vessels.
- 100 grams (3.5 ounces) of tofu contains 35 mg of magnesium.
Bananas
Bananas are one of the most popular fruits in the world. They help reduce blood pressure and are rich in magnesium. Ripe bananas also contain more sugar and carbohydrates compared to other fruits.
- 1 large banana contains 37 mg of magnesium.
Leafy Green Vegetables
Leafy green vegetables are highly nutritious and rich in magnesium, such as kale, spinach, cabbage, turnip greens, and collard greens. These vegetables also help protect cells from damage and may reduce the risk of certain cancers.
- For example, 1 cup of cooked spinach (180 grams) contains 158 mg of magnesium.
Supplements
It is recommended to take magnesium supplements that also contain calcium and vitamin D, as they work together more effectively. Magnesium should be taken with meals for better absorption unless otherwise advised by a doctor.
Symptoms and Signs of Magnesium Deficiency
- Fatigue and drowsiness
- Nausea and vomiting
- Loss of appetite
- Tingling sensations
- Muscle twitching and contractions
- Cramps and numbness
- Irregular heartbeat or heart palpitations
- High blood pressure
- Hyperactivity
- Tremors
- Seizures
- Personality changes
- Mood swings
- Low potassium and/or calcium levels
Summary
Magnesium is an essential mineral that benefits the body’s functioning, particularly in supporting bones, muscles, the nervous system, and blood circulation. It also plays a role in energy production and blood sugar regulation. You can obtain magnesium through:
- Food
- Supplements
- Certain medications
It’s important to consume an appropriate amount of magnesium—not too much or too little—to strengthen bones and ensure the body’s systems function normally.
Laboratory Tests
- Blood magnesium level test
- Magnesium level test from red blood cells (provides an accurate measure of magnesium in the body)
References
- healthline.com (Magnesium for leg cramps)
- webmd.com (Migraines headaches migraines)
- Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res 2010;23:1-5.
- Musso CG Magnesium metabolism in health and disease. Int Urol Nephrol 2009;41:357-62.
- Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluorideexternal link disclaimer. Washington, DC: National Academy Press, 1997.
- Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
