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Comprehensive Guide to Magnesium: Benefits, Sources, and Supplement Forms

Explore the essential role of magnesium in nerve and muscle function, blood sugar control, bone health, and mood improvement. Learn about dietary sources, supplement types, and precautions to optimize your magnesium intake.


  • Magnesium

  • 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

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