Health Benefits of Magnesium

This Mighty Mineral Deserves a Place in Your Daily Routine

Magnesium is the fourth most abundant mineral in the human body. It’s involved in over 300 enzymatic processes that keep everything running, from muscle function and energy production to mood regulation and sleep quality. Despite its critical role in human health, magnesium is often overlooked in both clinical practice and everyday wellness routines compared to other electrolytes such as calcium, potassium, and sodium. Modern diets and water treatment processes have stripped away much of the magnesium our bodies once received naturally, leaving many of us unknowingly deficient (refined flour only contains 16% of the magnesium found in whole wheat as one example). In this article, we’ll dive into the evidence-backed benefits of magnesium, explore who needs it most (and why), and unpack the subtle signs that your body might be running low.

What Is Magnesium?

Magnesium is a chemical element, the eight most common element in the crust of the Earth, and an essential mineral that plays a critical role in both the structure and function of the human body. As a shiny gray metal, magnesium is highly reactive and never found in its pure form in nature, only in combination with other elements, typically within mineral deposits. In the body, magnesium acts as a vital dietary mineral and electrolyte involved in hundreds of biochemical reactions, including energy production, protein synthesis, nerve transmission, muscle contraction, and blood pressure regulation (Shmerling, 2023).

The human body contains around 25 grams of magnesium, with about 60% stored in bones, 20% in muscles, and the rest in soft tissues and fluids. It also helps regulate calcium, potassium, and vitamin D levels. Since the body cannot produce magnesium on its own, it must be obtained through diet or supplementation. Leafy greens, legumes, nuts, seeds, and whole grains are among the best sources. Unfortunately, modern food processing and water purification have stripped away much of our natural magnesium intake leaving an estimated half of U.S. adults below the recommended daily intake of 310 to 420 mg (Gröber et al., 2015).

Signs Of Being Low In Magnesium

Given the importance of magnesium, the symptoms of a deficiency are wide and can be all-encompassing. This is a main reason it’s so overlooked. 

Early signs of magnesium deficiency can be subtle. Symptoms may include:

  • Fatigue
  • Loss of appetite
  • Nausea
  • Muscle cramps
  • Numbness or tingling
  • Abnormal heart rhythms
  • Anxiety or depression
  • Trouble sleeping
    (Source: Shmerling, 2023)

You may be at higher risk of deficiency if you:

  • Consume a highly processed or inadequate diet
  • Have gastrointestinal issues (e.g., Crohn’s, IBS)
  • Take certain diuretics, antibiotics, or proton pump inhibitors
  • Have diabetes or alcohol dependency
  • Are over the age of 70

 

Supplementation & Magnesium-Rich Foods

For many, a balanced diet is enough. But if you fall into a high-risk category, supplementation might be beneficial, especially for sleep issues, migraines, anxiety, or diabetes. There are many forms of magnesium, including but not limited to: Glycinate, Citrate, Aspartate, Chloride, L-Threonate, Sulfate, and Hydroxide. The secondary word (like "citrate," "aspartate," etc.) refers to the compound or acid that the magnesium is chemically bound to. This pairing changes how the body absorbs and utilizes the magnesium.

For oral supplementation, choose well-absorbed forms like magnesium glycinate, citrate,  aspartate, or l-theronate.

For transdermal (skin) absorption, chloride and sulfate (epsom salt) are most effective.

This is why our Reliefscape Moonlit Ease Balm and Magnesium Oil uses magnesium chloride for maximum absorption, and our Natural Deodorant uses magnesium hydroxide for external odor neutralization that isn’t absorbed.

Avoid magnesium supplements unless approved by a doctor if you:

  • Take certain antibiotics (e.g., tetracycline, ciprofloxacin)
  • Use bisphosphonates for osteoporosis
  • Are on diuretics or heart medications
  • Have kidney disease or severe renal impairment

Magnesium-Rich Foods

Including a variety of these foods in your diet can help you meet your daily magnesium requirements.

  • Leafy Greens: Spinach, chard, collard greens
  • Nuts and Seeds: Almonds, pumpkin seeds, cashews
  • Legumes: Black beans, chickpeas, lentils
  • Fruits: Bananas, avocados
  • Whole grains: Quinoa, millet, oats, brown rice
  • Dark chocolate

Evidence-Based Benefits of Magnesium

1. Improves Mood and Mental Health

Low magnesium levels are strongly linked to depression, anxiety, and poor stress response. In one study, patients experienced significant relief from major depression within just a week of magnesium therapy (Eby & Eby, 2006).

2. Supports Cardiovascular Function

Magnesium regulates heart rhythm, prevents arterial stiffness, and may lower blood pressure modestly. Supplementation has been associated with reduced risk of heart disease and stroke (Ajmera & Spritzler, 2023).

3. Enhances Exercise Performance

Magnesium helps shuttle glucose into muscles and clear lactate. While athletes with optimal levels may not benefit, older adults and magnesium-deficient individuals show improved strength and recovery (Wang et al., 2017).

4. Regulates Blood Sugar

Nearly half of people with type 2 diabetes are magnesium deficient. Magnesium enhances insulin action and glucose metabolism, improving glycemic control (Ajmera & Spritzler, 2023).

5. Builds Stronger Bones

Magnesium supports bone structure and regulates calcium, contributing to lower risks of osteoporosis and fractures—especially in aging adults (Gröber et al., 2015).

6. Fights Inflammation

Low magnesium intake correlates with higher levels of inflammation. Supplementing can reduce CRP and IL-6, biomarkers associated with aging and chronic disease (Gröber et al., 2015).

7. Relieves PMS and Migraine

Magnesium may ease PMS symptoms like bloating, mood swings, and menstrual migraines (Porri et al., 2021). It’s also used to reduce migraine frequency and severity (Ajmera & Spritzler, 2023).

8. Improves Sleep Quality

Magnesium helps activate the parasympathetic nervous system and regulates melatonin and GABA for deeper, more restful sleep (Ajmera & Spritzler, 2023).

Conclusion

Magnesium is an unsung hero of human health. From keeping your heart beating steadily to stabilizing your mood and fortifying your bones, its impact is massive. With nearly half the population falling short on magnesium intake, now’s the time to pay attention.

Focus on magnesium-rich foods first, but don’t shy away from smart supplementation when the evidence says it can help, especially when targeting specific symptoms of deficiency.

If you're looking for subtle supplementation to compliment a natural healthy lifestyle, try our Moonlit Ease Balm & Magnesium Oil with muscle relaxing magnesium chloride for exercise recovery and supporting deeper rest.

As always, check with your healthcare provider before starting a new supplement.

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