Magnesium: Why should I supplement it?

Magnesium is the fourth most abundant mineral in your body, and your body can’t work properly without it.

The nutrient is essential for hundreds of metabolic processes and many other important bodily functions — from producing energy to building important proteins like your DNA.

Dietary sources of magnesium include nuts, seeds, and green leafy vegetables. Smaller amounts are found in meat and fish.

However, despite its importance, studies show that almost 50% of people in Western European countries don’t get enough of this essential mineral.

Moreover, low levels of magnesium are linked to a number of health conditions, such as type 2 diabetes, heart disease, and Alzheimer’s.

 

Health Benefits

Getting enough magnesium is important for keeping your body functioning optimally.

Though it’s possible to get adequate amounts of this mineral from your diet, taking a supplement may be helpful if you struggle to meet your needs through food or if you’re deficient.

Taking a magnesium supplement and correcting a deficiency has been linked to health benefits. These include a lower risk of conditions like heart disease and improved blood pressure, mood, and blood sugar control.

 

Can Reduce Blood Pressure

Taking magnesium supplements may help reduce blood pressure levels.

Studies show that people with high blood pressure may experience improvements when supplementing with this mineral.

In fact, one review of 22 studies found that supplementing with an average of 410 mg of magnesium daily was associated with a 3–4 mm Hg drop in systolic blood pressure and a 2–3 mm Hg drop in diastolic blood pressure (the bottom number).

Similarly, a recent review of 34 studies concluded that taking around 350 mg per day of magnesium for an average of 3 months significantly reduced systolic blood pressure by 2.00 mm Hg and diastolic blood pressure by 1.78 mm Hg.

 

May Reduce Likelihood of Depression

Some studies link low levels of magnesium with depression, which has led researchers to wonder whether supplementing with this mineral could help treat this condition.

One 12-week randomized controlled trial in older adults with type 2 diabetes, magnesium deficiency, and depression found that 450 mg of magnesium daily was as effective as a 50 mg dose of the antidepressant Imipramine at improving depressive symptoms.

Another 6-week study in 126 people with mild or moderate depression observed that those who took 248 mg per day of the mineral, alongside their normal treatment, reported a significant improvement in depression scores.

However, these studies were not blinded, meaning that the participants knew that they received the mineral, which could skew the results.

Ultimately, larger and longer studies in this area are needed.

 

May Benefit Blood Sugar Control

Magnesium plays a crucial role in insulin and glucose metabolism. Many people with type 2 diabetes — a condition impacting blood sugar control — are deficient in this nutrient.

In part, this is because high blood sugar or insulin levels can increase how much of this nutrient you lose through your urine.

It’s been suggested that taking magnesium supplements may improve insulin resistance, a metabolic problem in which your cells don’t respond to insulin.

Insulin is an important hormone that helps regulate your blood sugar levels. Thus, improving insulin resistance can promote better blood sugar control — especially in people with diabetes.

In a 3-month study, people with type 2 diabetes who took 300 mg per day of magnesium experienced significant reductions in fasting and post-meal blood sugar levels compared to the placebo group.

Additionally, a review found that taking magnesium supplements for more than four months had a beneficial effect on insulin sensitivity and blood sugar control.

Though more research is needed, magnesium supplements seem to be effective at helping control blood sugar in people with type 2 diabetes.

 

May Reduce Heart Disease Risk

Low levels of magnesium have been linked to an increased risk of heart disease.

This may be because low levels of this mineral negatively affect risk factors for heart disease like blood sugar control and blood pressure.

A recent review of 28 studies concluded that magnesium supplements positively affected some heart disease risk factors in people with type 2 diabetes by lowering blood pressure, cholesterol levels, and fasting blood sugar.

This means that taking magnesium supplements may help reduce heart disease risk factors, especially in people who are deficient.

While these results are promising, more studies in this area are needed.

 

May Decrease Severity of Migraines

Low levels of magnesium have been linked to severe migraines, a condition characterized by intense, recurring headaches.

One 12-week study found that people with migraines who took a daily supplement containing 600 mg of magnesium experienced 42% fewer migraine attacks, and the attacks were less intense.

Another review of 5 studies showed that treating migraine with 600 mg of magnesium — a high-level dose — was safe and effective.

Still, more studies are needed before firm dosage recommendations can be made for treating migraines.

 

Magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar control. It may also reduce your risk of health conditions such as heart disease, migraine, and depression.