Magnesium is an essential mineral that plays a vital role in various biochemical reactions in the body. Here are some key benefits and considerations:

Benefits of Magnesium

1. Nerve and Muscle Function: Magnesium is crucial in regulating nerve function and muscle contractions. It assists in maintaining a steady heart rhythm¹².
2. Blood Sugar Control: Magnesium can help manage blood sugar levels and may improve insulin sensitivity, which is particularly beneficial for people with type 2 diabetes³⁴.
3. Bone Health: About 60% of the body's magnesium is stored in bones. It aids in the formation and maintenance of bone structure⁵.
4. Mood Improvement: Some studies suggest that magnesium may help alleviate symptoms of mild depression and anxiety⁶.
5. Exercise Performance: Magnesium helps move blood sugar into muscles and dispose of lactate, which can build up during exercise and cause fatigue⁷.

Sources of Magnesium

Magnesium can be obtained from various foods, including:

• Green leafy vegetables
• Nuts and seeds
• Legumes
• Whole grains

Supplement Forms

Common forms of magnesium supplements include:

• Magnesium glycinate: Known for better absorption and fewer gastrointestinal side effects⁸.
• Magnesium citrate
• Magnesium oxide

Side Effects and Precautions

While magnesium supplements are generally well-tolerated, high doses can lead to gastrointestinal issues such as diarrhea and nausea. People with kidney disease should be cautious and consult a healthcare professional before taking magnesium supplements⁹.

Talk to your healthcare team before starting any new supplement, especially if you have preexisting health conditions or are pregnant.

Footnotes

1. Mount Sinai - Magnesium ↩

2. Harvard Nutrition Source - Magnesium ↩

3. Mount Sinai - Magnesium ↩

4. NIH ODS - Magnesium ↩

5. Harvard Nutrition Source - Magnesium ↩

6. Washington Post - Magnesium ↩

7. Healthline - Magnesium Benefits ↩

8. Mayo Clinic - Magnesium Glycinate ↩

9. Mayo Clinic - Magnesium Glycinate Side Effects ↩