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 getting enough nutrients difficult. 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, and it plays a role in everything from your sleep quality to your heart health.
That’s why I help my patients address low magnesium levels through dietary sources like magnesium-rich foods and supplements. Read on to learn more about the top 10 health benefits of this powerful nutrient.
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1. Helps You Sleep
Magnesium is essential for your brain’s GABA receptors to function optimally. GABA stands for Gamma-Aminobutyric Acid. It's a neurotransmitter in the brain that plays a key role in regulating nerve cell activity. GABA reduces neuronal excitability and regulates the sleep-wake cycle.
Optimal magnesium status in the body supports GABA function, facilitating relaxation and sleep. National Institutes of Health performed a double-blind placebo-controlled clinical trial showing that supplementing with magnesium leads to a lower risk of insomnia symptoms. (1)
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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. (2)
3. Alleviates Muscle Cramps
Have you ever been jolted awake from a dead 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. (3)
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 medications like 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. (4)
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. (5)
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. (6)
8. Strengthens Your Bones
Studies have even shown that magnesium is also necessary for healthy bones to reduce your risk of fractures and breaks as you age. (7) 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
Due to magnesium’s role in brain function and neurotransmitter activity, studies have shown its ability to help calm symptoms of ADHD when taken regularly. (8)
10. Cardiovascular & Blood Sugar Management
High blood pressure has long been associated with poor heart health. Studies have looked at the correlation between magnesium, cardiovascular effects, and blood sugar regulation. Results have shown a significant decrease in both blood pressure and overall heart disease risk when magnesium supplements were added. (9, 10)
Magnesium intake improves symptoms of irregular heartbeat, cardiovascular disease, and hypertension. By dilating blood vessels and reducing inflammation, magnesium supplementation can lower 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. (11) It improves insulin sensitivity and lowers blood sugar levels.
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I formulated my supplement The Magnesium with magnesium compounds backed by research for their bioavailability – specifically Albion chelated magnesium plus MagteinTM (magnesium L-threonate), the only form proven in animal studies to cross the blood-brain barrier.
How Much To 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
Thankfully, it’s not hard to raise your levels of magnesium.
There are plenty of delicious food sources of magnesium to try. Some of my favorites include:
- Pumpkin seeds
- Avocados
- Dark chocolate
- Almonds
- Leafy vegetables
- Whole grains
- Legumes like black beans
- Nuts like cashews
- Chia seeds
- Wild-caught salmon
However, if you have a magnesium deficiency or are looking to really target one of these health problems, supplementation might be necessary along with dietary changes. A functional medicine doctor can run labs to help you determine if you are deficient and which forms of magnesium to consider.
While you can get magnesium supplements like magnesium oxide and magnesium glycinate at most health food stores, the absorption rate is pretty poor. Plus, there are often a lot of unnecessary added ingredients that aren’t doing your health any favors.
FAQs
Individuals with kidney dysfunction or those taking certain medications, like diuretics, should consult with a healthcare provider before taking magnesium supplements.
You can increase your magnesium levels by consuming magnesium-rich foods and, if necessary, taking dietary supplements as advised by a healthcare provider.
Taking high doses of magnesium can lead to gastrointestinal issues like diarrhea. Generally, that’s the only side effect most people notice when taking magnesium.
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- 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.
- 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.
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.
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