10 Benefits of including Magnesium in Your Diet

Magnesium, a crucial nutrient, frequently escapes attention despite its pivotal function in preserving overall health and well-being. This mineral plays a vital role in muscle function, heart health, and stress management, exerting a significant impact within the human body.

What is Magnesium?

Magnesium is an essential mineral that plays a critical role in numerous bodily processes, supporting over 300 enzymatic reactions. Its historical significance can be traced back to ancient civilizations, where it was recognized for its therapeutic properties.

The Role of Magnesium in the Body

This mineral is crucial for a variety of biological processes, including muscle and nerve function, blood sugar regulation, and immune system support. Its effects on heart health, bone density, and mental well-being are significant.

Benefits of including Magnesium in Your Diet

Here are ten benefits of including magnesium in your diet:

Bone Health:

Magnesium’s aids in bone formation and density, contributing to stronger bones and reducing the risk of osteoporosis.

Heart Health:

It helps regulate heart rhythm and supports proper muscle function, including the heart muscle, thereby reducing the risk of cardiovascular issues.

Muscle Function:

Magnesium’s assists in muscle contraction and relaxation, helping to prevent cramps, spasms, and muscle fatigue.

Energy Production:

It plays a vital role in converting food into energy, promoting overall energy production in the body.

Regulation of Blood Sugar:

Magnesium’s helps improve insulin sensitivity, which can lower the risk of type 2 diabetes and assist in managing blood sugar levels.

Nervous System Support:

It helps regulate neurotransmitters, contributing to a balanced mood and reducing the risk of depression and anxiety.

Improved Sleep:

Magnesium’s has relaxing effects on the nervous system, promoting better sleep quality and duration.

Migraine Relief:

Some studies suggest that magnesium supplementation may reduce the frequency and severity of migraines.

Constipation Relief:

Magnesium’s helps relax muscles in the digestive tract, aiding in regular bowel movements and alleviating constipation.

Supports Overall Health:

It plays a role in more than 300 enzymatic reactions in the body, supporting various physiological functions, including DNA synthesis, protein synthesis, and the functioning of the nervous system.

Sources of Magnesium

Dietary Sources:

  1. Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium.
  2. Nuts and Seeds: Almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds are good sources.
  3. Whole Grains: Brown rice, quinoa, oats, and whole wheat are magnesium-rich.
  4. Legumes: Beans, lentils, and chickpeas contain significant amounts of magnesium.
  5. Seafood: Fish like salmon, mackerel, and halibut are good sources.
  6. Dark Chocolate: Contains moderate amounts of magnesium.
  7. Bananas and Avocado: These fruits also offer a decent magnesium content.


Magnesium Citrate:

Known for its high bioavailability, it’s commonly used to support digestion and as a laxative due to its ability to draw water into the intestines.

Magnesium Glycinate:

This form is gentler on the stomach, making it a good choice for those prone to digestive issues. It’s often used to support relaxation and sleep.

Magnesium Oxide:

While it has a higher magnesium’s content, it’s less bioavailable than other forms, often used as a laxative for short-term relief of constipation.

Magnesium’s Chloride:

It’s well-absorbed by the body and can be applied topically in oil form for transdermal absorption or taken orally.

Magnesium L-Threonate:

This form has shown promise in crossing the blood-brain barrier, potentially enhancing cognitive function, memory, and neurological health.

Magnesium’s Sulfate (Epsom Salt):

Often used in baths for muscle relaxation and may be absorbed through the skin.

Signs of Magnesium deficiency

  • Experience of frequent muscle cramps, twitches, or spasms.
  • Feeling tired and weak despite adequate rest and sleep.
  •  Heart palpitations, arrhythmias, or an irregular pulse.
  • Increased irritability, anxiety, or depression.
  • Reduced strength and endurance during physical activities.
  • Increased risk of osteoporosis, with weakened bones and increased susceptibility to fractures.
  • Reduced interest in eating accompanied by feelings of nausea.
  • Experiencing tingling sensations, numbness, or abnormal sensations in extremities.

Common Causes

  • Not consuming enough magnesium’s-rich foods such as leafy greens, nuts, seeds, whole grains, and legumes can lead to a deficiency.
  • Conditions like Crohn’s disease, celiac disease, or chronic diarrhea can impair magnesium’s absorption in the gut, leading to deficiencies.
  • Some medications like diuretics, proton pump inhibitors (PPIs), and antibiotics may interfere with magnesium’s absorption or increase its excretion, potentially leading to deficiencies.
  • Excessive alcohol intake can lead to increased urinary excretion of magnesium, contributing to deficiencies.
  • As individuals age, they may absorb magnesium less efficiently or consume fewer magnesium’s-rich foods, increasing the risk of deficiency.
  • Conditions such as diabetes, kidney disease, or hyperthyroidism can increase the risk of magnesium’s deficiency due to altered magnesium metabolism or increased excretion.
  • An imbalance in calcium or potassium levels can affect magnesium’s absorption and utilization in the body, potentially leading to deficiencies.

Magnesium and Exercise Performance

  • Magnesium’s is essential for ATP (adenosine triphosphate) production, the primary energy currency of cells. During exercise, ATP provides energy for muscle contractions. Sufficient magnesium’s levels support efficient energy production, aiding in better performance.
  • Magnesium’s contributes to the transportation of oxygen to muscles. This is vital during exercise to support endurance and aerobic performance.



Age GroupRecommended Daily Intake of Magnesium (milligrams per day)
1-3 years80 mg
4-8 years130 mg
9-13 years240 mg
14-18 yearsBoys: 410 mg <br> Girls: 360 mg
19-30 yearsMen: 400-420 mg <br> Women: 310-320 mg
31 years and upMen: 420-420 mg <br> Women: 320-360 mg

Possible Side Effects

  • Excessive magnesium’s can cause diarrhea, nausea, and abdominal cramping.
  • In some cases, high doses of magnesium’s can lead to a drop in blood pressure, causing dizziness or fainting.
  • Too much magnesium’s can interfere with muscle function, leading to weakness or difficulty coordinating movements.
  • Excessive magnesium’s intake might affect the heart rhythm, leading to palpitations or irregular heartbeat.
  • Very high magnesium’s levels can interfere with calcium absorption, potentially leading to low calcium levels in the blood.

Various applications in everyday life


Magnesium is believed to offer benefits for the skin. Magnesium oil or lotions are used topically to potentially alleviate muscle tension, reduce skin inflammation, and promote relaxation.

Facial Masks:

Some skincare products include magnesium as an ingredient in facial masks, claiming benefits such as detoxification, hydration, and soothing effects on the skin.

Household Uses:


Magnesium’s is an essential nutrient for plants. Magnesium sulfate (Epsom salt) is sometimes used as a fertilizer to supplement magnesium levels in soil.

Cleaning Products:

Magnesium’s compounds are present in some cleaning products. Magnesium carbonate can act as an absorbent in deodorants or as a drying agent in some cleaning formulations.


In conclusion, magnesium stands as a crucial nutrient for overall health and well-being. Its multifaceted benefits, from supporting heart health to managing stress, underscore its significance in daily life. As trends continue to focus on holistic health, the role of magnesium is likely to gain more attention.


1.What is magnesium used for?

Magnesium’s is a versatile mineral with a wide range of uses, both in the human body and in various industrial applications.
2.What are 5 things magnesium is used for?
Magnesium’s is a crucial mineral for bone health. It helps with the absorption of calcium, which is the main building block of bones and teeth. Adequate magnesium intake can help prevent osteoporosis and fractures.
3.Which magnesium is best?

Dietary sources like pumpkin seeds, spinach, dark chocolate, and almonds are always a good option.

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