The body requires different minerals. Magnesium is among the macro-nutrients required by the body for normal functioning and well-being. Magnesium can be obtained from different foods or magnesium supplements. The daily requirement of magnesium differs from one category of people to another. Men require to take 400-420 mg of magnesium, women 320-360 mg, pregnant women should take not less than 360 mg daily, children 130 mg per day, while teens require 240 mg daily. The food that you eat might not hit the daily requirement, which is why folks opt for magnesium supplements to make up for the deficit. This blog will discuss the benefits, side effects of magnesium supplements, and dietary sources of magnesium.

Health benefits of magnesium supplements

To benefit fully from these minerals, you should ensure you satisfy the daily requirement of magnesium. Taking less than the daily recommended amount may affect your health. Here are some of the ways you can benefit from taking enough magnesium.

Aids in blood sugar control.

Less intake of magnesium may cause a poor insulin response. Poor insulin response may lead to a disease known as diabetes. Taking magnesium supplements increases the magnesium in the body. Magnesium improves the sensitivity of insulin to blood sugars. This results in blood sugar control.  Research showed that patients with diabetes had improved results after taking 300 mg of magnesium daily.

Treatment of migraine.

Migraine is a condition that characterized by repetitive, intense headaches. Lack of enough magnesium in the body is among the many causes of migraine. A study was conducted where patients with this condition were given an overdose of magnesium supplements daily. They showed improvement within two weeks of study. However, more research is needed to investigate the long-term effects of taking an overdose of magnesium supplements.

Helps in reduction of blood pressure.

Magnesium supplements can help reduce blood pressure. Patients with high blood pressure were subjected to daily magnesium of 350-410 mg daily. Within one month, they had great improvements.

Improves mood.

Low moods can lead to serious problems such as depression. Inadequate magnesium in the body can lead to low moods. Taking magnesium supplements can improve moods, preventing depression.

Improves chemical reactions in the body

The body cells perform different chemical reactions such as the creation of energy and muscles movements. These processes can be boosted by taking magnesium supplements.

Improves premenstrual syndrome

Premenstrual syndrome is a condition that mostly affects women of childbearing age. Abdominal cramps and tiredness characterize it.  Taking magnesium supplements showed improvements in this condition by minimizing tiredness and retention of water.

Improves bone health.

Magnesium supplements help to improve the strength of bones. It facilitates the absorption of calcium which is directly linked to improving the strength of bones. Bone strength prevents bone fractures. Bone strength also reduces the risk of osteoporosis in females, which occurs in menopause.

Improves cardiovascular health.

The heart muscles need to be strong and healthy for better functioning of the heart. Taking magnesium supplements improves heart health. Patients immediately subjected to magnesium supplements after a heart attack had a lower risk of death. Taking magnesium supplements can also reduce the risks of stroke.

Alleviate insomnia.

Insomnia is a serious condition where one finds difficulties in falling and staying asleep. It might be caused by different reasons such as anxiety and aging. Taking 300 mg of magnesium supplements showed improvement in this condition. Magnesium creates calmness which might soothe you to sleep.

Alleviates constipation.

Recurrent constipation can be treated by taking more magnesium. Taking 400 mg of magnesium supplements improves this condition. Magnesium helps in activating digestive enzymes and hormones. Magnesium deficiency can be the main cause of constipation as these enzymes may be inactivated.

Used in managing the asthmatic condition

Asthma is a condition characterized by chest tightness and shortness of breath. Magnesium supplements can improve this condition by causing relaxation of bronchial muscles. The relaxation would improve breathing hence managing this condition,

Side effects of Magnesium supplements.

  • Mineral supplements are not always safe for all people. They might react to people taking some medications and those living with different health conditions. Kidney patients might react adversely to these supplements. They should seek medical advice before taking them.
  • A large intake of these supplements can cause diarrhea and nausea. Consult a healthcare provider in case of such reactions.
  • Magnesium supplements may not be safe to use while taking certain antibiotics and other medications. Be sure to consult your doctor if you are under medication to prevent any interaction.

Types of magnesium supplements

Magnesium supplements are of different forms. These forms are absorbed in different rates in the body. Other factors such as your genes might affect absorption. Some people may be suffering from deficiencies that may affect the absorption of these supplements. You should always choose the one your body will absorb faster. The best-absorbed magnesium supplements are Magnesium taurate, magnesium lactate, magnesium aspartate, magnesium citrate, and magnesium malate. Ensure the brand you choose does not contain contaminants.

The bottom line

Magnesium is an important mineral that you should ensure is taken in the right amounts. Ensure you hit the daily requirement by taking food rich in magnesium or supplementing your diets with magnesium supplements. Choose the easiest absorbed supplement. However, an overdose may cause health complications. Some foods rich in these minerals are seeds, legumes, vegetables, nuts, whole grains, and some fruits. Low magnesium in the body can lead to diabetes, lack of sleep, constipation, heart attack, and high blood pressure.

There has not been enough evidence to show if magnesium supplements can benefit people who are not deficient. However, this should not prevent you from taking them if need be. People under medication or those with underlying health conditions such as kidney problems should seek advice before taking these supplements.


We would like to thank the below contributors who have helped us to write this article:

Schaeffer Nutraceuticals

Nutritionist. Bluffton University, MS

In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.

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