Magnesium also plays a pivotal role in vitamin D utilization. Without magnesium, our bodies cannot properly utilize vitamin D. As noted by professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania, “People are taking vitamin D supplements but don’t realize how it gets metabolized. Without magnesium, vitamin D is not useful. By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D deficiency.”⁵

The American Osteopathic Association goes a step further, describing the health dangers of taking vitamin D without magnesium. “Consumption of vitamin D supplements can increase a person’s calcium and phosphate levels even if they remain vitamin D deficient. People may suffer from vascular calcification if their magnesium levels aren’t high enough to prevent the complication.”⁶

Let’s take a look at some of magnesium’s proven health benefits.

Elevate Bone Health

The human body contains approximately 25 g of magnesium, with 50 to 60 percent present in the bones.⁷ Because magnesium is so critical for functions throughout the body, when the body’s stores are low, it is liberated from bone, which leads to weaker bones. Studies show that bone density improves when magnesium is introduced back into the diet via supplementation.

According to one 12-month double-blind, placebo-controlled study in children and adolescents with low magnesium intake, supplementation with 300 mg of magnesium oxide led to a measurable increase of bone mineral content.⁸ In a separate study of post-menopausal women with osteoporosis, 250–750 mg per day of magnesium hydroxide supplementation for two years significantly improved bone density.⁹

While it’s true that calcium is necessary for bone health, consuming a lot of calcium without magnesium can actually weaken bones. One study including 1,499 adults aged 45–75 years examined the associations between Ca:Mg intake, specifically, bone mineral density (BMD) and osteoporosis. They found that “when calcium intake is below 2.2 times that of magnesium or exceeds 3.2 times that of magnesium, it appears to be associated with poorer bone outcomes.”¹⁰ Look for a combination Ca:Mg supplement to ensure you’re getting the right ratios to support optimal bone health. 

Maximize Muscle Recovery

Magnesium is a must-have for muscles. According to a 2022 double-blind study, 350 mg of magnesium supplementation in college-aged men and women at 24, 36, and 48 hours after eccentric bench press sessions significantly reduced muscle soreness, rating of perceived exertion, acute rating of perceived exertion, and improved perceived recovery compared to a placebo.¹¹

Magnesium is also necessary for healthy muscle contraction and nerve impulse transmission. In other words, your muscles need magnesium to contract and relax. The more active you are, the more you need it to support healthy muscle function.^[12]

Relax + Unwind the Mind

Another way magnesium shines is in its ability to help the mind unwind. It is vital for GABA (gamma-aminobutyric acid) function, a neurotransmitter with calming effects on the brain. Hormones, like serotonin, regulated by magnesium are crucial for calming the brain and promoting relaxation within the nervous system, leading to a healthy mood.¹³ Supplementation with magnesium has even been shown to combat anxiety and depression in those with low levels. In a double-blind, placebo-controlled study, 500 mg of magnesium oxide was shown to decrease depression scores in depressed patients with low magnesium levels.¹⁴

Two additional reviews and meta-analyses also suggest an inverse relationship between magnesium levels and the risk of depression.^{15 16} In other words, the less magnesium present, the greater the risk for depression. One study, including more than 8,800 people, found that among adults aged 65 and under, those with the lowest intake of magnesium had a 22 percent greater risk of depression.¹⁷

In another review, researchers summarized, “Mood stabilizing effects of Mg supplementation have also been reported in the improvement of clinical signs of mania, rapid cycling bipolar disorder, and alleviation of … symptoms associated with chronic fatigue syndrome.”^{18 19 20}

Some studies have also found magnesium to be as effective as antidepressant drugs, even showing rapid recovery (less than 7 days) from major depression using 125–300 mg of magnesium glycinate and taurinate with each meal and at bedtime. Researchers also noted some additional brain benefits from magnesium treatment, as in the case of traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, drug, alcohol and tobacco abuse, short-term memory loss, and even IQ loss.²¹

High magnesium levels in the brain have also been linked with superior cognitive function; however, most magnesium supplements are inefficient in increasing brain levels because they do not penetrate the blood-brain barrier (BBB). The exception is magnesium threonate (also called “Magtein^®”). Researchers at the Massachusetts Institute of Technology have shown that magnesium threonate effectively elevates magnesium levels within the central nervous system, including the brain. They also discovered that magnesium threonate improves cognitive function significantly better than other forms of magnesium.²²

With Magnesium, It’s A Literal Slumber Party

Falling and staying asleep a nightly struggle? Magnesium may be the key. In an analysis of three randomized controlled trials of 151 adults with insomnia symptoms, results showed that magnesium supplementation reduced the time it took to fall asleep and increased total sleep time. Doses ranged from 320 to 729 mg of either magnesium oxide or magnesium citrate, taken two to three times daily.²³

In a double-blind, randomized clinical study of elderly subjects with insomnia, just 500 mg of magnesium daily for eight weeks improved measures of insomnia, such as sleep time and sleep onset latency, and early morning awakening.²⁴ On the whole, magnesium may help by interacting with certain neurotransmitters, decreasing cortisol levels, and even increasing melatonin.²⁵ Similar to melatonin, magnesium is also involved in regulating circadian rhythms.²⁶

Magnesium’s Heart-to-Heart

If you’re looking for ways to have a big impact on heart health, look no further than the power of magnesium. Did you know that nearly half of Americans age 20 years and up have high blood pressure (BP), also known as hypertension?²⁷ While many turn to conventional treatments, natural treatments are in demand as a means to avoid unwanted side effects. In one meta-analysis of 34 randomized double-blind, placebo-controlled trials, researchers examined the effects of magnesium supplementation on blood pressure, with promising results. 

Magnesium, taken at an average dose of 368 mg per day for an average duration of three months, significantly reduced systolic BP by 2.00 mm/Hg and diastolic BP by 1.78 mm/Hg compared to a placebo. The study also noted that 300 mg per day of magnesium for one month is sufficient to elevate serum magnesium levels and reduce BP and “indicate a causal effect of Mg supplementation on lowering BPs in adults.”²⁸

Increasing magnesium levels also mitigates the risk of stroke, heart failure, diabetes, and all-cause mortality. In a dose-response, meta-analysis of 40 studies including more than one million participants, increasing dietary magnesium intake (per 100 mg/day increment) was associated with a 22 percent reduction in the risk of heart failure and a 7 percent reduction in the risk of stroke.²⁹

Magnesium is also important for supporting a healthy heartbeat.³⁰ Low magnesium levels can cause calcium to overstimulate (contract) your heart muscle cells. This can result in a rapid and/or irregular heartbeat, such as an arrhythmia, and even sudden death. Research indicates that these can prevented by magnesium administration.³¹

Missing In Action

Are you one of the five out of 10 Americans who aren’t getting enough magnesium? It’s estimated that around half (48%) of the US population consumes less than the recommended amount of magnesium from food, and some age groups consume substantially less.^{32 33} The US Department of Agriculture states that the average magnesium intake in women and men is just 228 mg/day and 323 mg/day, respectively. The recommended daily allowance (RDA) for magnesium is between 300 and 420 mg/day for most people to prevent magnesium deficiency, but according to research, even this recommended amount is unlikely to provide optimal health and longevity benefits.³⁴

Even with a diet full of magnesium-rich foods, such as pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, brown rice, and salmon, there’s still a good chance you’re not getting enough.³⁵ Decreases in magnesium levels in food crops and the prevalence of refined and processed foods that are devoid of magnesium may be to blame. An excess of heavy metals due to soil contamination and a lack of minerals due to soil erosion may be predisposing us toward micronutrient deficits.^{36 37}

With deficiencies on the rise, a magnesium supplement is a magnificent way to support full-body health, in a very fundamental way. 

Kids and Adolescents Need Magnesium, Too!

Another exciting way magnesium is proving to be a master mineral is in children with ADHD. In a randomized, double-blind, and placebo-controlled clinical trial of 66 children with ADHD, participants were randomly allocated to receive vitamin D (50,000 IU/week) and magnesium (6 mg per kg of body weight daily) supplements or placebos for eight weeks. Results revealed that the children receiving vitamin D plus magnesium showed a significant reduction in emotional problems, conduct problems, peer problems, and total difficulties compared with children treated with the placebo.³⁸

In another study, including 116 children (94 boys and 20 girls) age 9–12 years with ADHD, magnesium deficiency was found in 95 percent of those with ADHD.³⁹ In addition to these brain benefits, kids and teens will reap the other health benefits of magnesium, like sleep and bone health, too! Parents, look for easy-to-take, chewable forms for your kids.

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