Nutritionists Say This Mineral Can Help Boost Heart and Muscle Health
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Magnesium is one of those nutrients you’re likely aware of on some level, but may be a little fuzzy on the details of what, exactly it does—and also what the magnesium benefits for women might be.
Magnesium is an abundant mineral in your body and it’s naturally present in many foods, as well as available as a dietary supplement, according to the National Institutes of Health (NIH). Magnesium is a cofactor (meaning, it’s required as part of a process) in more than 300 enzyme systems that regulate different reactions in your body, including the way your muscles and nerves function, your blood sugar control, and your blood pressure.
Among other things, magnesium plays a role in energy production in your body, the development of your bones, and even the synthesis of DNA and RNA. “Magnesium is essential for so many different body processes,” says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy, agrees. “Magnesium is like a helper in our body that does a lot of different jobs,” he says.
But despite all that magnesium can do, many people don’t get enough. “Many national nutrition surveys have found that as many as 48% of people in the U.S. consume less than the recommended daily allowance for magnesium,” says Deborah Cohen, D.C.N., an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions.
Meet the experts: Jessica Cording, M.S., R.D., is author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Deborah Cohen, D.C.N., is an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions; Scott Keatley, R.D., is co-owner of Keatley Medical Nutrition Therapy.
So, what are the main benefits of magnesium and what should you do if you’re interested in taking it as a supplement? Nutritionists break it down.
Magnesium benefits
Magnesium does a lot in the body, but there are a few specific things worth noting.
It helps with blood sugar management
“Magnesium plays a role in how our body handles sugar,” Keatley says. “It helps with the action of insulin, the hormone that controls blood sugar levels.” When you have enough magnesium in your body, insulin can work better and your body can manage blood sugar more effectively, Keatley says.
It may help with stress management
Stress can cause your body to use more magnesium than usual, which can limit your body’s ability to do other tasks with the nutrient, Keatley says. “In addition, magnesium can help reduce the release of stress hormones like cortisol,” he says. “It’s like a natural chill pill that can help keep our body’s stress response in check.”
It can help with anxiety and depression
Magnesium helps regulate your brain function and mood. “It plays a role in releasing and using neurotransmitters, which are chemicals in our brain that affect our mood and emotions,” Keatley says. “This might be why getting enough magnesium may help some people feel less anxious or sad.”
It helps maintain healthy bones
Magnesium is stored in bones and is an important part of bone health, Cohen says. “Magnesium supplements may help improve bone density and decrease fracture risk,” she says. Magnesium also helps regulate calcium and vitamin D, which are “crucial” for building strong bones, Keatley says.
It may help with headaches
Research suggests that people with a magnesium deficiency are at a greater risk for headaches and may benefit from a supplement, Cohen says. “Magnesium can affect the neurotransmitters and blood vessels in our brain,” Keatley explains. “It can help prevent the brain signals that cause migraines and can also keep blood vessels from narrowing, which is a common cause of headaches.”
It supports healthy blood pressure levels
At baseline, magnesium can help to relax and widen your blood vessels, Keatley says. “This makes it easier for blood to flow and can help lower blood pressure,” he says. “It’s like making the highways wider so that traffic can move more smoothly.” But it’s probably best to get your magnesium from food if you’re trying to lower your blood pressure, Cohen says. Research has not found that magnesium supplements have had a significant impact on lowering blood pressure—unless someone has prediabetes or insulin resistance. “Studies of individuals who consume more magnesium in foods have less high blood pressure,” Cohen says. “This may be because food sources of magnesium are also high in phytochemicals, antioxidants and fiber—substances not found in supplements.”
It may help with sleep
Cohen stresses that this is still being explored. However, Cording says that some people find magnesium supplements can help their sleep. “Ninety percent of my clients struggle with sleep,” she says. “I always recommend taking magnesium before bed. It’s magic for sleep.” Why? “Magnesium helps to relax our muscles and calm our nervous system, which can help us wind down and get ready for sleep,” Keatley says. “It also plays a role in regulating the neurotransmitter GABA, which encourages relaxation and sleep.”
It may help you poop
Some types of magnesium, like magnesium citrate, can have a laxative effect, Cording says. “I recommend taking it before bed because when people wake up eight hours later, they’ll often feel ready to go,” she says. “If someone is traveling, I may suggest taking magnesium citrate to stimulate digestion.”
How to take magnesium
Cohen recommends keeping this in mind: “In general, less magnesium is absorbed with increasing doses, so more is not necessarily better,” she says. If you want to take a magnesium supplement, she recommends having it with food.
“Taking magnesium supplements on an empty stomach can cause diarrhea,” Cohen says.
As for the best time of day to take it, Keatley says it’s really up to you. “There isn’t a specific best time of day to take it, but some people like to take it in the evening as it can be relaxing,” he says.
Foods that are high in magnesium
There are a lot of foods that are high in magnesium, and Keatley recommends trying to get more of the nutrient in your diet from food first. These are the most magnesium-rich foods, according to the NIH:
Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Peanuts
Shredded wheat
Soymilk
Black beans
Edamame
Peanut butter
Potato with skin
Brown rice
Plain yogurt
Side effects of magnesium
Taking too much magnesium can lead to side effects, including diarrhea, nausea, and stomach cramps, Keatley says. “Going overboard with magnesium supplements can indeed affect other minerals in the body, like calcium and sodium,” he says. “High levels of magnesium can also lead to more serious side effects, including heart issues and kidney problems.”
How to find the right magnesium dosage
It’s recommended that adult women have 310 to 320 mg a day of magnesium and that adult men aim for 400 to 420 mg, per the NIH. (For pregnant people, that recommendation changes to 350 to 360 mg a day.)
But Keatley recommends consulting with your doctor or a registered dietitian before putting yourself on magnesium, since the right dosage depends on your age, gender, and specific needs. “They can look at your health, diet, and lifestyle to figure out the best amount for you,” he says.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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