Magnesium remains a powerhouse mineral essential for overall health and well-being. It supports over 300 biochemical reactions in the body. Prioritizing magnesium intake in your daily diet can unlock numerous health benefits and help you maintain optimal health.

What is magnesium?

Magnesium is one of the seven essential macronutrients the body requires in relatively large amounts for different bodily functions, including energy production, cardiac health, and muscle function. It is abundant in the body, naturally present in many foods—some medicines—and available as a dietary supplement.

An adult body contains approximately 25 g of magnesium, 50% to 60% in the bones and the rest in soft tissues. TheRecommended Dietary Allowance (RDA) of magnesium to support overall wellness is 400-420 mg daily for men and 310-320 mg daily for women. While dark green, leafy vegetables are rich sources of magnesium, other good sources include:

• fruits (avocado, dried apricot, and banana)
• soy products (tofu and soy flour)
• whole grains (brown rice and millet)

Benefits of magnesium

The following are some evidence-based health benefits of magnesium:

Bone health

While calcium often takes the spotlight in bone health discussions, magnesium also plays a key role. It directly and indirectly supports healthy bone formation by regulating calcium and vitamin D levels — essential nutrients for strong, resilient bones.

A 2021 review of studies found that Mg therapy prevented fractures and significantly increased bone density.

Good quality sleep

People commonly use magnesium supplements to improve sleep, manage insomnia, and enhance sleep quality. Magnesium helps regulate the hormone melatonin, which regulates the sleep-wake cycle, and neurotransmitters like gamma-aminobutyric acid, which also play a role in sleep.

A 2022 CARDIA study of nearly 4,000 participants found that higher magnesium intake was associated with better sleep quality and duration. In another study, older adults with insomnia fell asleep 17 minutes faster on average after taking magnesium.

Cardiovascular function

Magnesium plays a crucial role in maintaining heart health by supporting normal heart rhythms, regulating blood pressure, and promoting the relaxation of blood vessels. Research from 2018 found that individuals with adequate magnesium levels are less likely to experience stroke, arrhythmias, hypertension, and other cardiovascular diseases.

Migraine relief

Scientists have discovered low levels of ionized magnesium in up to 50% of migraine patients during acute attacks, suggesting that magnesium levels may play a role in migraine symptoms. This is because a magnesium deficiency can impact neurotransmitters and limit blood vessel dilation, both of which are factors that doctors associate with migraines.

During a migraine, blood vessels in the brain may initially constrict, followed by a period of dilation that causes the throbbing pain synonymous with migraines.

Premenstrual syndrome (PMS) Relief

Occurring in the days or weeks leading up to menstruation, many people with PMS experience painful cramps, tiredness, and irritation, in addition to other discomforting symptoms.  

Research suggests that magnesium deficiency may contribute to PMS symptoms in several ways. First, studies have found that women with PMS tend to have lower levels of magnesium compared to those without PMS. Also, magnesium deficiency can mimic many PMS-like symptoms, including fatigue, irritability, and weakness.

A 2012 small-scale study indicates that 200mg of magnesium supplements with vitamin B6 can greatly improve PMS symptoms.