Magnesium what is it good for

Research has linked high magnesium diets with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism. A review in the World Journal of Diabetes reports that most, but not all, people with diabetes have low magnesium and that magnesium may play a role in diabetes management.

A magnesium deficiency may worsen insulin resistance , which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels. In many studies, researchers have linked high magnesium diets with diabetes.

In addition, a systematic review from suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels. However, researchers need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes.

The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health. This is partly due to its roles on a cellular level. The authors observe that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes.

People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure CHF to reduce the risk of arrhythmia , or abnormal heart rhythm. Some research also suggests that magnesium plays a role in hypertension. Magnesium therapy may help prevent or relieve headaches.

This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.

People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. A systematic review from states that magnesium therapy may be useful for preventing migraine.

The authors suggest that taking mg of magnesium citrate appears to be a safe and effective prevention strategy. The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention. The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor.

Read more about magnesium for migraine. Magnesium may also play a role in premenstrual syndrome PMS. Small-scale studies, including a article , suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms.

However, a more recent review reports that the research is mixed, and further studies are needed. The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.

Magnesium levels may play a role in mood disorders, including depression and anxiety. According to a systematic review from , low magnesium levels may have links with higher levels of anxiety. However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety.

The following table shows the recommended daily allowance RDA for magnesium intake by age and sex, according to the ODS. Low levels of magnesium have been linked to an increased risk of depression.

So, getting enough magnesium might actually boost your mood and better your mental health. Basically, too little magnesium and too much calcium can cause your brain synapses to function irregularly, says Dr. In addition to chugging water, keeping up with your magnesium intake might also help you steer clear of kidney stones.

The mineral helps to offset the buildup of calcium in your kidneys and, in turn, thwart it from crystallizing, says Dr. One thing magnesium is good for? In fact, Dr. Locke says she frequently uses magnesium infusions in the emergency room to treat patients who come in with serious migraines as an effective tool in treating headaches.

A study found that daily intake of mg of magnesium reduced migraine frequency by 42 percent. Meanwhile, the American Migraine Foundation notes that magnesium, given its impressive safety profile, is one of a person's top tools in combating and treating these nightmare headaches.

Can't sleep? Great news: One of the possible things magnesium is good for is sleep. While more research on the topic is needed, emerging evidence suggests that magnesium might be the secret to scoring more sleep. In one small clinical trial of 43 elderly folks, those who were assigned mg of magnesium for eight weeks fell asleep faster and spent more time asleep than their placebo-given counterparts.

Meanwhile, another small older study noted that magnesium might play a role in helping people with restless leg syndrome achieve better Zzz's. While not as accurate as a blood test more on that below , listening to your body can help you figure out whether or not you're getting ample amounts of the mineral — and scoring magnesium's health benefits. Grogginess, fatigue, and lethargy can all hint at low levels of magnesium since the mineral plays an important role in energy production, says Carrie Lam, M.

Likewise, you may experience leg cramping, sugar cravings, high blood pressure, anxiety, constipation, or trouble sleeping, says Olivia Wagner, R.

You might also experience appetite changes and flu-like symptoms such as nausea, vomiting, and weakness, adds Abisola Olulade , M. But how can you know if your fatigue and flu-like symptoms are due to a magnesium deficiency as opposed to, you know, a virus or even pandemic-related stress? Well, that's not so clear-cut, says Dr. She notes that if your flu-like symptoms come on suddenly, it's probably something else, as vitamin deficiencies develop and manifest themselves slowly.

But your best bet for determining if you have a deficiency? Asking your physician for a blood test. It's important to note, however, that the likelihood of having a magnesium deficiency as an otherwise healthy person is fairly low, according to the NIH. And it's all thanks to your kidneys, which naturally limit how much magnesium is excreted when you urinate. The easiest and best way to maintain adequate levels of the mineral and score all the magnesium health benefits?

Eating a diet full of magnesium-rich whole foods, such as seeds, nuts, grains, leafy greens, and certain animal products, says Amy Shapiro, R. Here are a few of Shapiro's favorite magnesium sources and how much is contained within a serving , according to the United States Department of Agriculture:. That being said, however, if you know your diet is lacking in the magnesium-rich foods department, or you're just curious about upping your intake, talk to your doc about altering your diet or potentially supplementing with one of the pills, liquids, or powders on the market.

There are several forms of magnesium supplements available, so you can target your specific problem. For instance, if you have constipation , magnesium citrate can help relieve it. Athletes or those who experience muscle cramping should opt for magnesium glycinate. Magnesium sulfate This form of magnesium is also known as Epsom salt. Some people use magnesium sulfate as a laxative it attracts water into the intestines , but the University of Michigan cautions against doing this without doctor supervision.

Not everyone will require a supplement, and it may be recommended that you start with consuming more magnesium via your diet first. After all, foods high in magnesium offer additional nutrients, such as fiber, vitamins, and minerals.

Optimizing your diet by eating magnesium-rich foods is the best way to get that nutrient. If you are interested in taking a supplement, work with your healthcare team so they can consider your specific health concerns and recommend the best type and amount for you, says Foroutan. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools.

Reviewed: March 25, Medically Reviewed. Editorial Sources and Fact-Checking. National Institutes of Health. March 24, Diabetes Care. December May Tarleton EK, Littenberg B. Magnesium Intake and Depression in Adults. Journal of the American Board of Family Medicine. March