6 evidence-based benefits of magnesium

Magnesium is one of the most common essential minerals found inside the human body. It is present in bones, required for producing protein, used in muscle contraction and nerve transmission, and aids immune system health.

It can be found in various foodstuffs including nuts and seeds, seafood, artichokes, leafy, green vegetables and even chocolate (although we obviously suggest you go for one of the slightly healthier options!).

However, simply eating a healthy and balanced diet isn’t always enough to ensure you’re getting enough magnesium. If you feel like any of the points listed below may relate to you, then you may want to have a look at some of our magnesium products. There’s an extensive range of products from BetterYou, along with Magnesium Ease from The Nue Co. and natural offerings from BEAR’s Superpowders.

1. Magnesium fights depression

Depression and anxiety are both common in modern society and can affect anyone, at any age or demographic. Luckily it’s becoming talked about much more and not something than is kept a secret from family and friends.

Magnesium aids brain function massively and also reduces blood pressure, both of which can have very positive affects over mood. In turn, this can help reduce depression and anxiety.

One study with over 8,800 people found that people under the age of 65 with a low magnesium intake had a 22% higher risk of depression.

It is reported by some researchers that there’s a distinct lack of magnesium in a lot of processed foods, hence why supplements can be used to aid general mood. 

2. Magnesium can lower blood pressure

As mentioned above, magnesium can help lower blood pressure in the human body. Whilst this has benefits such as helping with mood, it can also be more valuable in people that have a naturally high blood pressure. Whether that be genetic or as a result of disease or a poor diet, supplementing your diet with more magnesium could help to reduce it.

The affects are more noticeable in people with higher blood pressures, but used in combination with a balanced diet and the right vitamins and/or medications, magnesium has been shown to help reduce it.

3. Magnesium improves systems of PMS

Premenstrual stress is extremely common in women of childbearing age. The intensity varies hugely between person to person and even month to month.

Studies have shown that many of the symptoms of PMS can be relieved or eased by increasing magnesium intake, including improved mood and reduced water retention.

4. Magnesium can help prevent migraines

Personally I have been lucky enough to have never suffered from migraines but I know lots of people who do and have seen firsthand how debilitating they can be. Severe headaches, sensitivity to light and sound, and nausea are all common symptoms.

A study that supplemented people with just 1 gram of magnesium, found it provided relief from an acute migraine faster and more effectively than common medication.

Additionally, it has also been shown that magnesium could help to prevent the onset of migraines in the first place.

5. Magnesium has anti-inflammatory properties

Chronic inflammation is linked to ageing, obesity and chronic disease, but anti-inflammatories can also help with general mobility and recovery from exercise. Research suggests that people with a low blood magnesium levels had the highest levels of inflammatory marker C-reactive protein (CRP).

High magnesium foods such as fatty fish and dark chocolate can also help reduce inflammation.

6. Magnesium may boost exercise performance

Depending on the activity, the human body requires 10–20% more magnesium during exercise. It helps move blood sugar into muscles and dispose of lactic acid, which can often build up during exercise.

Whilst the evidence is mixed, there are certain studies that have shown that magnesium supplements can boost performance in athletes as well as the elderly, particularly those with chronic disease.


Do you have any questions about magnesium? Whilst we obviously can’t offer qualified medical advice, we’ll do our best to answer your queries!


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