Magnesium
Health Benefits

Magnesium - Editor's Choice

| Modified on Jun 15, 2025
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Magnesium Health Benefits

Magnesium, an often-overlooked mineral, is crucial to our overall health and well-being. This vital nutrient is involved in over 300 biochemical reactions in the body, making it essential for numerous physiological processes.

Key Health Benefits of Magnesium

Supports Bone Health

Magnesium is essential for bone formation. It helps to assimilate calcium into the bone and activates vitamin D in the kidneys. Optimal magnesium levels are crucial for maintaining bone density and reducing the risk of osteoporosis in older adults.

Enhances Heart Health

Magnesium is key for heart health. It helps regulate blood pressure, supports normal heart rhythms, and is linked to a lower risk of cardiovascular diseases. Magnesium's role in maintaining a healthy heart is so significant that its deficiency is often associated with heart problems.

Regulates Blood Sugar Levels

Magnesium plays a critical role in controlling blood sugar levels. Studies have shown that higher magnesium intake is associated with a lower risk of type 2 diabetes. This is particularly important for those at risk of or currently managing diabetes.

Improves Sleep Quality

Magnesium has natural calming properties that can improve sleep quality. It regulates neurotransmitters, which send signals throughout the nervous system and also regulates the hormone melatonin, which guides sleep-wake cycles in your body.

Relieves Anxiety and Stress

Magnesium is known to have a calming effect on the nervous system. It can help manage stress and anxiety by regulating neurotransmitters involved in these responses.

Aids Digestive Health

Magnesium helps relax muscles within the digestive tract, including the intestinal wall, which controls your ability to go to the bathroom. Therefore, magnesium is often used to treat constipation.

Alleviates Muscle Aches and Spasms

Magnesium plays a role in neuromuscular signals and muscle contractions. It helps muscles relax and contract, easing cramps and spasms.

Prevents Migraines

Magnesium can help prevent or alleviate migraines. Magnesium deficiency is related to factors that promote headaches, and supplements are often recommended as part of a treatment plan for migraine sufferers.

Different Forms of Magnesium and Their Uses

Magnesium comes in various forms, each with specific benefits and uses. Understanding these different forms can help you choose the right type of magnesium supplement for your specific health needs.

1. Magnesium Citrate

Magnesium citrate is one of the most common forms of magnesium supplements, known for its high bioavailability. It's often used to treat constipation, as it works as a laxative by increasing water in the intestines.

2. Magnesium Glycinate

Magnesium glycinate is magnesium bound to glycine, a non-essential amino acid. This form is highly absorbable and less likely to cause laxative effects. It's often recommended for those looking to improve sleep quality, reduce muscle cramps, and manage symptoms of anxiety and stress.

3. Magnesium Oxide

Magnesium oxide is often used to treat migraine headaches and constipation. However, it has lower bioavailability compared to other forms and might be less effective for correcting magnesium deficiencies.

4. Magnesium Chloride

Magnesium chloride is a form of magnesium that can be absorbed well by the body. It is commonly used in topical products like magnesium oils and lotions for muscle soreness and skin conditions.

5. Magnesium L-Threonate

Magnesium L-threonate is known for its ability to penetrate the brain barrier. It's often used for cognitive functions, such as enhancing memory and improving focus. This form is particularly beneficial for age-related cognitive decline.

6. Magnesium Malate

Magnesium malate includes magnesium and malic acid, which is involved in the Krebs cycle (a series of chemical reactions used to release stored energy). This form is often recommended for individuals with fibromyalgia and chronic fatigue syndrome due to its energy-boosting properties.

7. Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid. This form is particularly beneficial for cardiovascular health as it may help lower blood pressure and improve heart function.

8. Magnesium Sulfate

Also known as Epsom salt, magnesium sulfate is often used in bath soaks to relieve muscle aches and pains. It is also used occasionally as a laxative, though its oral use is less common due to its higher laxative effect.

Conclusion

Incorporating magnesium into your diet can significantly impact your health. Its wide range of benefits, from improving heart health and bone density to aiding in relaxation and digestion, makes magnesium a key component of a healthy lifestyle. Ensure adequate magnesium intake through a balanced diet or supplements as healthcare professionals advise.

Magnesium's role in maintaining optimal health is undeniable. Whether through diet or supplements, ensuring you get enough magnesium can improve your overall well-being.


The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.

Best Type

Posted by Mama To Many (Tennessee) on 08/30/2016
★★★★★

Editor's Choice

I have made some observations about magnesium that I thought I would share.

I have been taking magnesium powder (Natural Calm) at night for a long time. I take about 500 mg this way and it helps me to sleep and keeps my digestion regular. One night recently, I had had a snack and didn't want to drink the amount of water I would need to take my magnesium powder. I have some Nature's Way Magnesium capsules so I took two of those instead, which was a total of 800 mg of magnesium. I wondered if this would cause diarrhea because if I took that much Natural Calm, it surely would have. Well, it did not; in fact, the next day my digestion was noticeably slow. Whether it is because Natural Calm is a more absorbable form of magnesium (magnesium citrate) than the other, which was magnesium oxide, or something else, I do not know. But what that means is that not all magnesium supplements are equal. If one form of magnesium isn't working for you as you might hope, try another.

Secondly, I got lazy this week and skipped a few days of magnesium oil on my back at bedtime. Even with an oral magnesium supplement, if I skip the topical magnesium oil I wake up with stiffness. I made sure to use my magnesium oil last night and can really tell a difference - I was much less stiff when I woke up today. Some people find that topical magnesium affects the bowels, but it doesn't in my case, at least in the amount I use. But what is interesting to note is that internal use of magnesium does not have nearly the same benefit to me to reduce pain and stiffness that topical magnesium does.

What does this mean? If you want to use magnesium for a health problem, you may need to experiment with amounts you use as well as the brand you use, as well as the way you deliver it to your body (orally or through the skin.) And it seems there is no one size fits all. I guess this is where healing takes on its art form. There is a science to healing, but it isn't a once size fits all deal. Each individual is complex and unique in his needs, thus the art aspect of healing.

So, that is my two cents worth of musing on magnesium today...

~Mama to Many~


General Feedback

Posted by Bill (San Fernando, Luzon, Philippines) on 10/13/2010
★★★★★

Editor's Choice

Hi Grannyguru... I've been taking Magnesium in various forms for several years now. Magnesium Chloride IV is usually the first thing that they give heart attack patients in hospital ER to lower blood pressure and to relax the heart muscle and lower blood pressure. Magnesium is also essential to regulate body Calcium against the other electrolytes -- Sodium and potassium -- in your blood and cells. Magnesium is also used in over 300 enzyme processes in your body, so its a very important mineral. Most of us lack proper magnesium levels in our body now because of diet.
In answer to you questions:

Should I take it with meals or on empty stomach?
I always take magnesium on an empty stomach. The best forms to take are Mag Chloride, Mag Citrate and Mag Gluconate -- these are the most soluble and absorbable forms. Avoid magnesium carbonate and magnesium hydroxide -- they are badly absorbed by the body. My own favourite now is Magnesium Chloride. See this link: http://curezone.com/art/read.asp?ID=49&db=5&C0=7

Should I dilute it?
I make my own Magnesium Oil(70%-80% magnesium chloride crystals and 20%-30% water) and just take 10 drops once or twice a day in a glass of water or orange juice and drink it. Or you can also just rub the magnesium oil onto your forearm to be absorbed transdermally. You can also take it in larger doses quite safely transdermally with no intestinal or diarrhea issues. You can buy magnesium oil in most health shops.

Should I take it with calcium or get just magnesium. I am taking the angstrom sized magnesium for 100% absorbtion without diarrhea. Is that good?
Western diets these days contains excess calcium anyway -- everything is now fortified with calcium nowadays so I would just avoid taking calcium supplements altogether. This what I did, and, together with taking magnesium -- this is what got rid of my own arrythmia problems in the past. Excess calcium also thickens the blood, makes your heart work harder and also acidifies your blood and cells if you are low magnesium or potassium.
Am I supposed to hold it beneath my tongue or swallow it?
Best to take it just as an oral supplement or transdermally as suggested. Magnesium sulphate(Epsom Salts) can also be used transdermally for magnesium intake.


Depression

Posted by Doris (Murfreesboro, TN) on 12/05/2007
★★★★★

Editor's Choice

My son suffered from anxiety and depression after his divorce. I read an article by George Eby about Magnesium Glycinate for depression. I bought my son some of the magnesium and after a few days he started feeling better and talked about having more energy and concentration. He took 800-1000 mgs. for a few days to build it up in his system, then backed down to 400 mgs. The Magnesium Glycinate really changed his life.