Magnesium, the body’s fourth-most prevalent mineral, is essential for more than 300 enzyme activities. It may provide advantages like lowering blood pressure, enhancing sleep, enhancing mood, and maybe lowering risk of heart disease. Studies have indicated that taking these mineral supplements may help persons with high blood pressure. A analysis of 34 research found that taking 350 mg of magnesium daily for an average of 3 months effectively lowered both systolic and diastolic blood pressure by 2 mm Hg and 1.78 mm Hg, respectively.
People with low magnesium levels are more prone to have sleep issues because magnesium plays a crucial role in sleep. According to a review of 3 trials including older persons, supplementing with 320–720 mg of magnesium daily for up to 8 weeks enhanced total sleep time and decreased time to fall asleep compared to placebo. Similar findings from other studies suggest that taking extra magnesium may aid in sleep duration and speed, particularly in older adults.
Due to research linking low magnesium levels to depression, magnesium may also help with mood. 500 mg of magnesium per day was proven to reduce depressed and anxiety symptoms in as little as two weeks in a 6-week randomized controlled experiment. Another 6-week research of 126 individuals with mild or moderate depression found that those who supplemented their standard therapy with 248 mg of magnesium daily experienced a significant reduction in depressive symptoms. These studies, however, were not blinded, which means that the subjects were aware of receiving the mineral, potentially skewing the results.
Supplemental magnesium may also help with blood sugar control as it is essential for insulin and glucose metabolism. A magnesium deficit is common in persons with type 2 diabetes, which can increase the amount of this vitamin lost through urine. Magnesium supplementation is advocated as a potential treatment for insulin resistance, a metabolic condition in which your cells don’t react to insulin as it should.
Migraine, a disorder marked by severe, recurrent headaches, has been connected to low magnesium levels. According to a 12-week trial, migraine sufferers who took a daily supplement containing 600 mg of magnesium had 42% fewer and milder migraine attacks. Before specific dosage recommendations for the treatment of migraines can be provided, more research is required.
Supplemental magnesium side effects should be taken into account, particularly if you have a medical condition. For those who take certain diuretics, cardiac medicines, or antibiotics, the mineral supplement may not be safe. The majority of people who use magnesium supplements don’t have any negative side effects, but magnesium, particularly when used in high amounts, might result in gastrointestinal problems like diarrhea, nauseousness, and vomiting. The negative effects of magnesium supplements are more likely to affect people who have kidney problems.
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