13 Amazing Magnesium Benefits

Health benefits of magnesium include prevention of constipation, eclamptic seizures, and asthma. It keeps your nerves, muscles, and bones healthy. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining a normal heartbeat and is used by doctors to treat irregularities in the heart rhythm.

Other health benefits include its positive impact on reducing osteoporosis, and maintenance of sugar level, as well as its favorable effects on diabetes, back pain, and various psychiatric disorders.

What is Magnesium?

Magnesium is an essential mineral required by our body for maintaining the overall health. It is one of those essential minerals that help in calcium absorption by the human body and plays an important role in the formation and strengthening of teeth and bones.

What is the importance of Magnesium?

Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake into our daily diet. Magnesium is extremely important for your health because it is needed for more than 300 biochemical reactions in the body. It is the fourth most prevalent mineral in the body and is partially responsible for countless aspects. Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part is predominantly found in the cells of body tissues and organs. Although the human body is very good at regulating a constant level of this essential mineral, only 1% of it is available in the blood.

Sources of Magnesium

Natural sources of magnesium include sea vegetables, leafy vegetables such as spinach, and whole grains that are usually major components of a person’s regular diet. Other vegetables that can be classified as a rich source of this mineral include tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoes, buckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal, and chocolate. Also, you can consume dairy products such as milk and yogurt, as well as non-vegetarian food like fish. Whole wheat bread containing bran and germ has twice the magnesium content compared to white bread. Water also has a high magnesium content; hard water has more of it than soft water, although hard water is not good for the body, especially the kidneys.

Symptoms of Magnesium Deficiency

The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching, and Raynaud’s spastic vessels.

When you are under stress, your body tends to quickly deplete its stores of magnesium. One very common symptom of its deficiency is chocolate cravings since chocolate is rich in this essential mineral. Its deficiency can be a major cause of diabetes, depression, and menopausal symptoms.

Health Benefits of Magnesium

Magnesium is needed to keep muscle and nerve functions normal and the heart beating rhythmically. It also helps to support a healthy immune system and keeps bones strong. It is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. It also supports energy metabolism, protein synthesis and treats cardiovascular disease, hypertension, and diabetes.

Relieves Constipation

Magnesium provides quick relief from constipation, and a high dose of its water-soluble supplements is known to bring relief to even the most severe constipated state. The laxative property of this vitamin relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels normally. It also has another property of absorbing water, which, in turn, softens the stool and helps it to pass easily.

Prevents Eclamptic Seizures

Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of its supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expecting mothers who may have hypertension.

Treats Psychiatric Disorders

Magnesium is known to cure some of the psychiatric dysfunctions such as panic attacks, stress, anxiety, and undue agitation.

Prevents Asthma

Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through the administration of intravenous of this mineral.

Boosts Energy

Magnesium helps to boost the energy production in the body and it promotes the activation of enzymes to create cellular energy.

Keeps Bones Healthy

Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. It helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. It, along with calcium and vitamin D, should be taken throughout the developmental years and adulthood, since it lowers the chances of developing osteoporosis when you get older.

Relieves Cramps

Magnesium helps to treat severe backaches by relaxing back muscles, kidney stress, and muscular tension. As mentioned earlier, it also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Cramps in the legs and general fatigue are traditional symptoms of its deficiency. Therefore, proper intake of its supplements acts as a cure for chronic leg cramp problems.

Protects Heart Health

Magnesium protects the heart from irregular heartbeats and tenderly shields it from damage, particularly from muscle stress. It actually calms the nerves, mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on your cardiovascular system. And its deficiency can result in lethal heart diseases.

Controls Diabetes

Magnesium helps to regulate the insulin reaction to blood sugar levels. Its supplements are vital for all diabetic patients as many of them suffer from its deficiency. It aids in regulating blood sugar, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Relieves Migraines

Migraine attacks badly affect many people, especially females. Magnesium supplements and liquids considerably reduce the severity of such attacks and also help in reducing the rate of their recurrence.

magnesiuminfographicProduces Collagen

Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens is a naturally occurring protein found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Promotes Mineral Absorption

Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium, and phosphorus. Mineral absorption usually occurs within the small intestine, which ensures the detoxification of many harmful toxins in our body.

Controls Bladder Functions

Many people who face bladder problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections or sometimes interstitial cystitis; however, regular intake can bring great relief to these ailments.

Dosage & Side Effects

The importance of this mineral is still not widespread or “a common knowledge”, so many people ignore the importance of its consumption in their diet. Most dieticians recommend 250-350 mg per day of its supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them. Excess intake often leads to diarrhea, because it has a laxative quality. However, if you take it in the form of nutritional supplements, there are fewer chances of such side effects. People with kidney disease or bleeding disorders should avoid taking its supplements without consulting a doctor.

What do you think? |
39 comments in this article's discussion
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I tried 500 mg of magnesium for chronic neck pain over the past 6 months, the result was amazing within 2 days, I am quite sure it Was down to stress as my shoulders were very tight, also noticed as a good side effect not running to the loo to urinate anymore, which is fab, 2 results for 1, defo.....
worth a try.

Dante Dadula Fulgarinas

I have a fractured fibula bone due to a gun shot. Is it safe to take magnesium? If I take magnesium in my daily diet, what is its effect or what benefit would it bring to my current condition?

Very safe unless you are on heart medication. Relaxes muscles and if pain is due to tight muscles can relief pain.

I've been taking 500 MG since a back injury. Too much?

Excellent article....Thank you!!!!!

Meenakshi Nagdeve

Thanks Carlos!
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blabber problems ?

blabber problems ?

very useful tip for asthma.

Bonnya Lahiry Chattopadhyay

nice to know about the importance of magnesium.

Ann...my rheumatologist already has me on D3 & B12 & Biotin plus calcium & coconut oil. The magnesium has just helped tremendously in such a short amount of time. Jennifer...I highly recommend it!!! 250 mg a day

what do you mean "pull"?

What does the coconut oil do?

Wow, I was taking 1000mg a day of magnesium.

Ann Youngblood Tuminello

Donya, I've been taking coconut oil for months--- love it. Do you "pull" with it?

have suffered from insomnia since my hysterectomy 5 yrs ago...& like many of you...Doctor just kept prescribing sleeping pills...ambien & lunest & one psychotic tranquilizer...I couldn't stand the way they made me feel so I just got used to going on maybe 4 hours of sleep a night if I was lucky...I also suffer from scholiosis...after only taking the magnesium 4 days...I started sleeping so soundly I didn't even hear my husband's alarm go off nor did I hear him leave the house in the morning...I am now getting a minimun 6-7 hours of sleep per night after only a week & a half...& my back aches have improved....just wondering why my doctor never prescribed this earlier!

Ann Youngblood Tuminello

If I might also suggest adding vitamin c and d3. Good stuff.

I'll tell you why your dr never told you about it....IT'S NATURAL...not some crappy synthetic med that they get kickbacks for when they prescribe it...THAT's why he NEVER told you!

Jennifer Towell

maybe I should give it a go!

Julia Rogers London

My dentist had originally mentioned magnesium to me, then rheumatologist agreed.

Lauren Pluchino Boatman

Yoga is another great way to help ailments.

Heather Johnson

That's interesting. I had one in October and have never felt better. I basically bled out and passed out cold at work after YEARS of bleeding and adult diapers.. Pilates makes me sleep like a rock, like I am drugged. I LOVE IT.

I have trouble sleeping too since my hysterectomy but didn't put the 2 together. My dr put me on magnesium, vitamin e, b100, and potassium. This was after finding problems with my thyroid. I took them for a while but quit taking them, not a good pill taker, guess I need to get back on them.

David McLoughlin

Couldn't agree more, I'm a very physically active person and I was getting more run down and fatigued without really recovering, on the advice of a Trainer I increased intake through diet and began taking a supplement 5-HTP, the results so far have been excellent with better recovery and more energy, my sleep is also gradually improving as is symptoms of IBS..
Anyone with the symptoms above should deffo give it a try.

magnesium supplement, very good. added bonus - produces collagen - 🙂

Yeah I went to doctors for insomnia n after 5min consults they just kept prescribing different sleepin tablets which made my head even drowsier but did nothin for the reason I couldn't sleep, my mind was already relaxed but it was my jittery restless body that kept me awake. Went to natrapath who actually asked questions n looked at my diet n lifestyle, she got me onto magnesium/ calcium supplements n gave me list of foods that contained it, I now sleep awesomely just from change of diet n only take supplements now occasionally. Change of diet also fixed my chronic fatigue, that doctors kept sayin wad depression n gave more pills for that also didn't work. So many health issues caused by lackin nutrients. Doctors really should know this hey, it seems obvious :/

i take it every day....it's awesome.

I use magnesium sulfate in tablet and spray. Spray is called magnesium oil. I use it in conjunction with 1/2 tsp baking soda on empty stomach in the morning. Bs and ms combined alkalize the body and kill bad bacteria, yeast and viruses. It boosts your immune system lile you would not believe. Bugs cant live in alkaline environment. Also, rinse nose using a jala neti with warm water and a tsp of bs-especially when you are around people sneezing on you. One last thing, google premature ejaculation and magnesium sulfate if this is an issue. I spray it on my scrotem and go forever now.

Lynette Stevens

I've been taking 'Healtheries' chelated magnesium tablets 1 per day for over a month along with a teaspoon of cold pressed virgin cocounut oil and my bad headaches/migraines have diminished considerably! I've even gone off the antidepressants my doctor put me on a couple of years ago because they were'nt helping at all. In fact I was getting more bad headaches! I feel heaps better.

Were ur migraines hormonal hun?

Robin Lockwood Schultz

I'm a big fan of water. In the book "Your body's many cries for water", countless people have said that drinking 2 glasses of water when you first get up and 2 glasses 30 minutes before each meal has cured their migraine headaches. It is a wonderful book. Water cures so many other illness, depression being one of them.

Thats great news younger cousin...

I just started taking this, my new cardiologist put me on it and I had no idea why....have no idea why I was not told to take it yrs ago...it is amazing the diff it has made in just 2 days of taking it. with my heart, migraiins, mood, and back pain! I highly reccomend it!

Mary Ann Thomas

I am going to try it to help with my diabetes.

Lisha DangerouslyNlove Thomas

Anythings worth a try!!!

Bah Mamadou Bank Mondial


I am going to give it a try and see what happens.