What Are the Health Benefits of Taking Magnesium Every Day and Are There Side Effects?

Magnesium is a naturally occurring mineral found in several foods and is also available as a supplement. The health benefits of taking magnesium every day include improved bone health, type 2 diabetes control, better mood and cardiovascular health, and other benefits.

Your body needs magnesium to carry out critical physiological processes such as muscle and nerve functions, regulate blood pressure, and manage immune function. Read on to answer the question:  what does magnesium do for the body?

Magnesium is a naturally occurring mineral found in several foods and is also available as a supplement. It plays a vital role in more than 300 enzyme functions in your body. These enzymes are responsible for essential activities such as building proteins, managing blood sugar and blood pressure, and regulating muscle functions that make your heartbeat consistently. Over 50% of the magnesium stored in your body is in your bones, and the rest is in body tissues.

Some of the plant and animal sources of magnesium are:

• Bananas
• Raisins
• Cashews
• Almonds
• Pumpkin seeds
• Peanuts
• Black beans
• Kidney beans
• Spinach
• Soybeans
• Soymilk
• Potato (with skin)
• Brown rice
• Oatmeal
• Milk
• Yogurt
• Salmon
• Poultry
• Beef

What are the benefits of this mineral and the possible side effects of ingesting too much magnesium?

Improves bone health

While research has identified the critical role of calcium for optimal bone health, magnesium is also essential to keep your bones healthy. A 2013 study has linked higher magnesium levels with increased bone density and a reduced risk of osteoporosis in women after menopause. Magnesium has direct and indirect effects on bone health as it regulates the calcium and vitamin D levels in your body, both important for healthy bones.

May play a role in type 2 diabetes control

According to studies, roughly 48% of people with type 2 diabetes are deficient in magnesium. Magnesium deficiency hampers your body’s ability to regulate blood sugar levels.

Magnesium aids the activity of enzymes that manage your blood sugar levels and insulin functions. According to the American Diabetes Association, taking magnesium supplements may not regulate blood sugar in people with diabetes, suggesting a more dietary role for enhancing magnesium activity. More research is needed to understand the impact of magnesium in controlling blood sugar levels.

Involved in many critical biochemical processes

Each cell in your body contains magnesium, thus underlining its importance. It’s a critical component of molecules known as cofactors that support many enzyme processes in your body. Research indicates that magnesium is directly or indirectly involved in more than 600 chemical reactions in your body, which include:

• Synthesizing proteins from amino acids
• Building and maintaining DNA and RNA
• Converting food into energy
• Regulating muscle movements that involve relaxing and contracting them
• Monitoring the activity of neurotransmitters, cells that send and receive communications in your brain and nervous system

Could help overcome symptoms of depression

Magnesium impacts brain function and mood. Research has linked low magnesium levels to a higher risk of depression, especially in young adults. A 2015 study found magnesium deficiency could lead to depression in people 65 years of age and younger. The study involved more than 8,800 participants over four years.

Another 2017 study found the positive effects of magnesium supplements in treating depression. According to the study, taking magnesium oxide tablets daily for around eight weeks could help overcome depression. The study involved 60 participants divided into two groups. One group took two magnesium oxide tablets twice a day, with each dose containing 250 milligrams of magnesium. The second group served as the control group. 

More research is needed to understand how magnesium affects brain activity, as low magnesium levels may benefit the brains of older people.

May enhance cardiovascular health

Your body needs magnesium to keep your muscles healthy, including those in your heart responsible for maintaining a healthy heartbeat. A 2018 study suggested magnesium deficiency could impact heart health and trigger cardiovascular conditions. The mineral is critical in maintaining the cellular membrane and optimizing mitochondrial functions.

Magnesium deficiency could lead to cardiovascular conditions such as cardiac arrhythmia, atherosclerosis, hypertension, and cardiomyopathy. Many people in the U.S. are deficient in this mineral due to the high proportion of processed and refined foods in the daily diet that typically doesn’t contain magnesium.

Another 2019 study found a higher magnesium intake linked to a lower risk of stroke. According to this study, every 100-milligram increase in magnesium intake reduces the risk of stroke by 2%. More research is needed to understand the exact nature of magnesium supplements in improving heart health.

May help overcome symptoms of premenstrual syndrome

Another effect of magnesium identified in the research is the impact of magnesium supplements in improving symptoms of premenstrual syndrome (PMS). A 2012 study found that taking magnesium supplements along with vitamin B6 (pyridoxine) could improve PMS symptoms. The American College of Obstetricians and Gynecologists also suggests magnesium supplements could reduce PMS symptoms like water retention, breast tenderness, and mood swings.

May prevent migraine attacks

Symptoms of migraine include vomiting and extreme sensitivity to light and noise. Research shows that people with migraines are likely to be deficient in magnesium. A critical function of magnesium is to maintain the activity of neurons, and its deficiency can impact this function. Magnesium supplements are a widely accepted treatment for migraines.

A 2017 review found that 600 milligrams of magnesium could help prevent the occurrence of migraine. Another 2015 study revealed that magnesium sulfate supplements are effective in the treatment of acute migraine headaches. The study divided 70 participants into two groups, with the first group receiving magnesium sulfate supplements. The second group received a combination of dexamethasone and metoclopramide. Study results showed magnesium sulfate was faster and more effective at relieving acute migraines than dexamethasone combined with metoclopramide.

Possible side effects of magnesium supplements

A higher magnesium intake from food sources does not cause side effects as your kidneys remove the extra mineral from your system through urine. But higher doses of magnesium from supplements could lead to side effects such as:

• Diarrhea
• Nausea
• Abdominal cramps

Some supplements that contain high amounts of magnesium (above 5,000 milligrams per day) could lead to magnesium toxicity and cause symptoms such as:

• Low blood pressure
• Urine retention
• Facial flushing
• Depression
• Lethargy
• Breathing difficulty
• Muscle weakness
• Irregular heartbeat

The potential risks of magnesium toxicity could increase with decreased kidney functions, which is vital to remove the extra magnesium.

The Office of Dietary Supplements recommends eating magnesium based on your age:

• Below six months: 30 milligrams for men and women
• 7 to 12 months: 75 milligrams for men and women
• 1 to 3 years: 80 milligrams for men and women
• 4 to 8 years: 130 milligrams for men and women
• 9 to 13 years: 240 milligrams for men and women
• 14 to 18 years: 410 milligrams for men and 360 milligrams for women
• 19 to 30 years: 400 milligrams for men and 310 milligrams for women
• Above 31 years: 420 milligrams for men and 320 milligrams for women

If you’re planning to take magnesium supplements, check with your doctor to know what is a safe dose.