Magnesium is an essential mineral that serves many functions in the body and delivers a host of benefits. In fact, it serves as a cofactor for over 600 enzymes [1]. Most importantly, those include enzymes that are crucial for DNA and protein synthesis, energy production, and carbohydrate metabolism.
Unfortunately, most people do not consume enough of this mineral with diet alone because of modern processing and refining methods, which have depleted modern foods of this mineral.
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As a result, researchers report that around 48% of the US population consumes less than the recommended daily magnesium with food [2].
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Therefore, supplementing with magnesium has a variety of benefits for physical health and mental well-being [3]. It helps regulate blood pressure, maintains heart health, bone health, and may even have a positive impact on diabetes, depression, migraines, and anxiety.
For example, studies show that magnesium is required for the activation of another important micronutrient – vitamin D3 [4]. On the other hand, vitamin D3 is important for better absorption of calcium.
Therefore, having adequate magnesium levels in your body is essential for better absorption of calcium as well, despite the antagonism between the two and their poor absorption when taken at the same time [5].
Magnesium is also capable of reducing the excitability of the cardiac muscle, and it is currently used as a medication to manage some forms of ventricular arrhythmias, especially in patients with electrolyte imbalance [6]. Not to mention that magnesium supplementation can reduce blood pressure in hypertensive patients [7].
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Magnesium is essential for good sleep as well. Studies show that magnesium supplementation helps improve sleep even in individuals who are not magnesium deficient [8].
One of magnesium’s latest and most researched aspects is its effect on stress and mood. In fact, a meta-analysis of 58 studies reveals that magnesium supplementation is associated with reduced symptoms of anxiety and less depressive mood [9].
According to the research, magnesium helps to relax nerve cells and control hormones related to stress which may be why it has been found to be so effective at reducing the symptoms of anxiety.
Some of the most absorbable forms of magnesium are its organic salts, such as magnesium bisglycinate.
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