Magnesium: Top 10 Benefits According To A Functional Medicine Expert

As a functional medicine practitioner, I am no stranger to the important role a daily intake of magnesium plays in the health of my patients.

Unfortunately, our modern diets and lifestyle factors can make it difficult to get enough nutrients. 92% of people are deficient in at least one nutrient, and magnesium deficiency is one of the most common.

Many of my patients aren’t even aware of the role of magnesium until we discuss it during a consultation. Did you know that magnesium is responsible for over 300 biochemical reactions? It’s one of the 7 essential minerals your body needs in larger amounts (also referred to as macrominerals), and it plays a role in everything from your sleep quality to your nervous system and heart health.

That’s why I help my patients at the functional medicine telehealth center address low magnesium levels through dietary sources like magnesium-rich foods and high quality supplements. Read on to learn more about the top 10 health benefits of this powerful nutrient.

1. Helps You Sleep

Magnesium is essential for your brain’s GABA receptors to function optimally. GABA is a neurotransmitter that plays a key role in regulating nerve cell activity, reducing neuronal excitability, and regulating the sleep-wake cycle.

Optimal magnesium status supports GABA function, facilitating relaxation and sleep. Magnesium has been shown to improve sleep quality, duration, and efficiency. (1, 2) 

2. Reduces Headaches

Half of those with migraine headaches are deficient in magnesium. Studies have shown the therapeutic efficacy of magnesium supplementation in reducing headaches by relaxing blood vessels in the brain that constrict when a headache occurs. (3)

3. Alleviates Muscle Cramps

Have you ever been jolted awake from sleep by a muscle spasm? If so, you might not be getting enough magnesium, as this nutrient is responsible for proper neuromuscular transmission and muscle contraction.

Magnesium influences calcium uptake and muscle relaxation, addressing neuromuscular irritability and preventing cramps. (4) Many people find it effective for reducing the severity of menstrual cramps as well. (5) 

For many of my pregnant patients, I recommend Epsom salt baths (magnesium sulfate) and a spray of magnesium chloride on the bottoms of the feet before bed to help alleviate nocturnal leg cramps.

4. Keeps You Regular

Constipation is no fun, especially chronic constipation. Many laxative supplements and antacids are formulated with magnesium citrate because of its ability to bring fast relief.

Magnesium works by increasing the amount of water in your intestines to loosen up your stool and move it through. This is especially relevant for older adults or those on certain medications including proton pump inhibitors.

While magnesium is great for constipation, be careful with taking too much magnesium in supplement form or you might just experience the opposite problem!

5. Enhances Cognitive Function

Magnesium can do wonders for your brain in more ways than one. Not only does it help improve short- and long-term memory, it also improves neuroplasticity (your brain’s ability to adapt and heal) to improve your memory in the present and prevent age-related memory loss. (6)

6. Boosts Your Energy

Feeling tired every day might be common for most Americans, but it’s certainly not normal. ATP synthesis, crucial for energy production, is magnesium-dependent. Magnesium is also involved in glucose breakdown, converting it to energy.

Whether you are suffering from chronic fatigue or just looking to enhance your energy, magnesium can help. (7)

7. Calms Anxiety

On a physiological level, anxiety can be described as the excitatory NMDA receptor spiraling out of control in your brain. It’s a case of “too much of a good thing,” and magnesium can help calm this down to reduce symptoms of anxiety. (8)

8. Strengthens Your Bones

Magnesium is necessary for healthy bones, and helps reduce your risk of fractures and breaks as you age. (9) ​​Magnesium is vital for bone health, working with calcium and vitamin D to enhance bone density and lower the risk of osteoporosis.

9. Helps Manage ADHD

Thanks to magnesium’s role in brain function and neurotransmitter activity, studies have shown its ability to help calm symptoms of ADHD when taken regularly. (10)

10. Metabolic and Heart Health

Studies have shown a significant decrease in both blood pressure and overall heart disease risk when magnesium supplements were added. (11, 12)

Magnesium intake can improve symptoms of irregular heartbeat, cardiovascular disease, and hypertension. By dilating blood vessels and reducing inflammation, magnesium supplementation can lower high blood pressure and lower risk factors for heart disease.

Magnesium also aids in regulating insulin action and glucose levels, making it useful for type 2 diabetes management. (13) It can help to improve insulin sensitivity and lower blood sugar levels.

How Much Magnesium Should You Take?

The recommended daily allowance (RDA) of magnesium ranges from 270-400 milligrams per day for adults and teens, depending on sex and age. Men typically need more, and it’s also important to get more magnesium when pregnant to support fetal development.

You can’t overdose on magnesium from dietary sources, but a high amount of magnesium in supplement form would be somewhere over 400 milligrams per day. It’s a good idea to talk to a provider for medical advice specific to your situation to avoid taking too much.

Quality Sources Of Magnesium

There are plenty of delicious food sources of magnesium you can include as part of a balanced diet. Some of my favorites include:

• Pumpkin seeds
• Avocados
• Dark chocolate
• Almonds
• Leafy vegetables
• Legumes like black beans (if you tolerate them)
• Chia seeds
• Wild-caught salmon

However, for many people, supplementation is necessary along with dietary changes in order to sustainably raise your levels of magnesium. Factors including stress can cause the body to use more magnesium, and especially given the prevalence of magnesium deficiency, it’s better to stay on top of it. Magnesium is one of the few supplements I recommend to pretty much everyone as part of a regular wellness routine. 

A simple blood test can give you a baseline of your levels and help determine (with the help of your healthcare professional) how much magnesium to take. 

What Type of Magnesium Should You Take? 

There are several different kinds of magnesium available, which I break down in more detail here. 

My blend The Magnesium includes three different forms: Magtein® magnesium L-threonate, the only form designed to cross the blood-brain barrier; Albion® magnesium malate chelated for better absorption and to support energy levels; and Albion® magnesium lysinate glycinate chelate, a gentle form designed specifically for nervous system support. 

This is what I take daily and recommend for most people. But for more specific needs or goals, different forms may be recommended: for example, magnesium citrate is great for improving digestive regularity, which is why I use it in my GI Move blend. 

Especially for those who are feeling tired, sluggish, foggy, stressed, not sleeping well, or not recovering well after exercise (or those who just want a boost), I recommend Longevity RX Mag18. Mag18 delivers 18 amino-acid bound forms of magnesium designed for better absorption, formulated with vitamins D3 and K2, as well as spirulina, organic beet root, and humic soil extract to provide trace minerals. All of the ingredients are designed to work synergistically to support bone density, muscle recovery, mood, mental clarity, heart health, and better sleep.

Another popular option as a general supplement is magnesium bisglycinate. I don’t usually recommend magnesium oxide, which is common in drugstore brands but has a low rate of absorption and bioavailability. 

Magnesium For Overall Wellness

So much in health and wellness is very individual, but there are a few keys that can benefit just about everyone, and magnesium is one of them. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

FAQs

Sources

• Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine: X, 8, 100121.
• Breus, M. J., Hooper, S., Lynch, T., & Hausenblas, H. A. (2024). Effectiveness of Magnesium Supplementation on Sleep Quality and Mood for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Pilot Trial. Medical Research Archives, 12(7).
• Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
• Mauskop, A., & Varughese, J. (2012). Why all migraine patients should be treated with magnesium. Journal of neural transmission, 119, 575-579.
• Yaralizadeh, M., Nezamivand-Chegini, S., Najar, S., Namjoyan, F., & Abedi, P. (2021). Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: a randomized controlled trial. International Journal of Women’s Health and Reproduction Sciences, 11(3), 1-7.
• Sebo, P., Cerutti, B., & Haller, D. M. (2014). Effect of magnesium therapy on nocturnal leg cramps: a systematic review of randomized controlled trials with meta-analysis using simulations. Family practice, 31(1), 7-19.
• Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730.
• Cox, I. M., Campbell, M. J., & Dowson, D. (1991). Red blood cell magnesium and chronic fatigue syndrome. The Lancet, 337(8744), 757-760.
• Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.
• New, S. A., Robins, S. P., Campbell, M. K., Martin, J. C., Garton, M. J., Bolton-Smith, C., … & Reid, D. M. (2000). Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?. The American journal of clinical nutrition, 71(1), 142-151.
• Starobrat-Hermelin, B., & Kozielec, T. (1997). The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnesium research, 10(2), 149-156.
• Kass, L. S., & Poeira, F. (2015). The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults. Journal of the International Society of Sports Nutrition, 12, 1-8.
• Abbott, R. D., Ando, F., Masaki, K. H., Tung, K. H., Rodriguez, B. L., Petrovitch, H., … & Curb, J. D. (2003). Dietary magnesium intake and the future risk of coronary heart disease (the Honolulu Heart Program). The American journal of cardiology, 92(6), 665-669.
• Barbagallo, M., & Dominguez, L. J. (2015). Magnesium and type 2 diabetes. World journal of diabetes, 6(10), 1152.