What’s So Good About Magnesium?

As you get further along in your health journey, you may begin to notice how food choices impact many different aspects of your health. In addition to improvements with medical conditions, you may also see differences in mood, sleep, or energy levels. These changes are partly due to the vitamin and mineral content within foods. While some individuals, after making the connection between food choices and feeling better, opt for research into supplements, I believe as a dietitian that a varied diet can usually get you the same results. Today, we’re diving into all you need to know about magnesium, and all this powerful mineral has to offer.

How Does it Impact the Body?

Magnesium plays a role in nearly 300 reactions in our bodies, including:

• Muscle contractions
• Nerve functioning
• Blood sugar control
• Blood pressure regulation 
• Heart rhythm
• Energy production 
• Bone development

Daily Recommendations 

• Men
  • Age 19-30: 400 mg
  • Age 31+: 420 mg
• Women
  • Age 19-30: 310 mg (350 mg if pregnant and 310 mg if breastfeeding)
  • Age 31+: 320 mg (360 mg if pregnant and 320 mg if breastfeeding)

What Does the Research Say?

1. Improves Insulin Resistance

Magnesium is partly required to move glucose from the bloodstream into cells; therefore, a lack of magnesium in the diet may cause insulin resistance. This concept has been heavily researched in individuals with endocrine disorders.  

One study found that type 2 diabetics who supplemented with magnesium showed improvements in their insulin and HbA1c lab values.  

Those with prediabetes, who were also low in magnesium, showed improvements in serum glucose levels before and after meals with supplementation.  

A study found that women with PCOS were more likely to consume a diet low in magnesium, so as dietary magnesium increased, symptoms related to insulin resistance decreased.

2. Sleep

Through diet or supplementation, magnesium may help promote better sleep for two reasons.  

First, magnesium helps our bodies relax due to its role in activating the parasympathetic nervous system. This helps stimulate our minds and body into a more calming state which is necessary to achieve before falling asleep.  

Second, magnesium may improve sleep duration by helping our bodies drift off into a deeper sleep, specifically in older adults with insomnia. However, additional research also shows this to be true for women. Those who consumed a diet higher in magnesium typically experienced a longer sleep duration.

One study even found that magnesium sulfate (one form of magnesium) was more effective in treating migraine headaches than the standard medication treatment. 

3. Migraines

Magnesium has been shown to help treat acute migraine attacks in adults. 

One study even found that magnesium sulfate (one form of magnesium) was more effective in treating migraine headaches than the standard medication treatment.

For females who experience menstrual migraines, the American Migraine Foundation has found magnesium supplementation starting on day 15 of the menstrual cycle to be an effective treatment.

4. Knee Pain

Magnesium has been shown to help reduce markers of inflammation which is why it may play a role in the reduction or prevention of joint pain.  

Specifically, in individuals with osteoarthritis, one study found a lower magnesium intake correlated to worse knee pain and function. In addition, a higher daily magnesium consumption was linked to a reduced risk of fracture in this same population.

Best food sources of magnesium

Anytime you’re hoping to focus on a specific vitamin or mineral, it’s best to focus on food sources first.

While these foods provide some of the highest amounts of magnesium, you can find magnesium in other sources such as whole grains, nuts, seeds, legumes, and leafy greens.

Great sources of magnesium:

• Spinach: 1 cup cooked provides 39% of the Daily Value
• Pumpkin seeds: 1-ounce serving provides 37% of the DV
• Chia seeds: 1-ounce serving provides 30% of the DV
• Black beans: 1 cup cooked provides 30% of the DV
• Quinoa: 1 cup cooked provides 30% of the DV
• Almonds and cashews: 1-ounce serving provides 20% of the DV 

Good sources of magnesium:

• Dark chocolate: 1-ounce serving provides 16% of the DV
• Avocados: 1 medium avocado provides 15% of the DV
• Flax seeds: 1-ounce serving provides 14% of the DV
• Tofu: 3.5-ounce serving provides 13% of the DV
• Salmon: half a fillet (178 grams) provides 13% of the DV
• Bananas: 1 large banana provides 9% of the DV

But what about magnesium supplements?

If you’re unable to get enough magnesium from foods alone or have been recommended to take a supplement by your doctor, there are a few things to keep in mind.

There are many types of magnesium supplements on the market; some are better absorbed than others. In general, magnesium citrate, magnesium glycinate, magnesium orotate, and magnesium carbonate are the easiest for the body to absorb. 

Magnesium supplements may interact with certain medications, including antibiotics, blood pressure medications, and muscle relaxants. Make sure to talk with your doctor before taking any dietary supplements to ensure it’s safe for you.

The bottom line 

Magnesium is an essential mineral that not only regulates many processes in our bodies but could also help with the prevention or management of current conditions.  

Aim to include magnesium-rich food sources daily in your diet for optimal benefits. Supplementation may be helpful on an individual basis. We’d love to hear if magnesium has positively impacted your health. Share in the comments below!

Written by: Kelli McGrane, RD

Updated by: Anna Smith, RDN