5 benefits of taking magnesium

Magnesium is a mineral found throughout your body. Every cell in your organism contains this mineral and relies on it for proper functioning. Approximately 60% of the magnesium in your body is found in your bones, while the rest is distributed in your muscles, soft tissues, and various fluids, including blood.

One of its key functions is to act as a cofactor, supporting the biochemical reactions constantly carried out by enzymes. Magnesium is involved in over 600 reactions in your body, including the following 5 important processes in our bodies:

1. Improves cognitive functions – Magnesium plays an important role in brain function and mood. Low levels are associated with an increased risk of depression. According to a 2020 study, stress can lead to magnesium depletion, which increases susceptibility to stress and depression. In one small 8-week study, it was found that taking 500 mg of magnesium daily led to significant improvement in depression symptoms in people with a deficiency. Furthermore, a 6-week study of 126 people showed that taking 248 mg of magnesium daily reduced symptoms of depression and anxiety, regardless of magnesium status.

2. Blood sugar control – Studies show that about 48% of people with type 2 diabetes have low levels of magnesium in their blood, which can impair the body's ability to effectively regulate blood sugar levels. Additionally, research shows that people who consume more magnesium have a lower risk of type 2 diabetes. According to one review, magnesium supplements help increase insulin sensitivity, which is a key factor in blood sugar control. Another review reported that magnesium supplements improve blood sugar levels and insulin sensitivity in people at risk of diabetes.

3. Fights inflammation – Low magnesium intake is associated with increased levels of inflammation, which plays an important role in aging and chronic diseases. A review of 11 studies concluded that magnesium supplements reduce levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation. Other research has reported similar results, showing that magnesium supplements can reduce CRP and other markers of inflammation, such as interleukin-6. Furthermore, some studies link magnesium deficiency to increased oxidative stress, which is associated with inflammation.

4. Reduces headaches – Migraine headaches can be painful and often cause nausea, vomiting, and sensitivity to light and noise. Some researchers believe that people with migraines have lower levels of magnesium than others. Several studies show that magnesium supplements can even prevent and treat migraine headaches. In one older study, a 1-gram magnesium supplement provided relief from acute migraine attacks faster and more effectively than standard medication. Consuming more magnesium-rich foods can also help reduce migraine symptoms.
5. Improves sleep – Magnesium supplements are often used as a natural remedy for sleep problems, such as insomnia. This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma-aminobutyric acid. In a review of older adults with insomnia, it was found that magnesium supplements reduced the time it took for people to fall asleep by an average of 17 minutes. Another study of nearly 4,000 adults linked increased intake of this mineral to improved sleep quality and duration. Moreover, another study linked higher magnesium intake in women to a lower likelihood of falling asleep during the day.