Benefits of Magnesium

A heartbroken person elbows deep in a chocolate binge isn’t just a movie trope. It’s a thing—people who are depressed eat about 55 percent more chocolate than their perkier counterparts. But maybe it’s more than emotional eating. The chocolate-eating may actually help them feel better and improve overall mood thanks to the magnesium in dark chocolate.

We’ll get to the mood-boosting benefits of magnesium in second, but the mineral is a powerhouse for more than a few reasons. Sure, it’s probably not one of the first vitamins you’d think of when asked to rank the most essential nutrients. But magnesium is the fourth most abundant mineral found in our bodies—which makes it pretty dang important, and definitely gives the vitamins A, B, C, D, and E a run for their money.

Not only is it important for building strong bones, but it’s also related to hundreds of other enzymatic processes in the body. You might be short on magnesium if you have trouble sleeping, a slow metabolism, headaches, anxiety, or depression. Basically, everyone can benefit from adding a little more of this miraculous mineral into their daily routine. Here’s everything you need to know about magnesium and where to find it.

What does magnesium do?

Magnesium is found in literally every cell in your body, where it acts as a helper molecule called a cofactor. Because it aids in biochemical reactions performed by enzymes, magnesium is intrinsically linked to our energy levels. It converts food into energy for our cells, which impacts how energetic we feel overall. It’s also key in creating protein, repairing DNA and RNA, and regulating messages from the brain to muscles. Be sure to speak with your healthcare provider before beginning any new supplements.

Magnesium may promote muscle relaxation

Magnesium may help your body relax after a tough workout.* One small study had men and women complete a bench press routine and found that supplementation significantly reduced muscle soreness and recovery.

Magnesium may improve metabolic function

One of magnesium’s most important jobs is transforming food into energy for cells, which regulates our metabolism. When blood sugar levels are stable, sugar is converted into energy; but when blood sugar spikes, the body begins to store sugar as belly fat. Magnesium is believed to help insulin—the hormone that regulates blood sugar—function optimally. In a small study of 47 individuals with high cholesterol, a high percentage of body fat, and high blood pressure, those who took a magnesium supplement daily for four months significantly improved overall metabolic function.

Magnesium may ease cycle symptoms

To learn about the impact of magnesium on women’s cycles, this study tracked common symptoms like anxiety, breast tenderness, and water retention over the course of four months. Findings suggest that magnesium—in combination with vitamin B6—helped decrease discomfort.

Magnesium may minimize migraines

According to the Cleveland Clinic, vitamins and minerals such as magnesium, riboflavin (vitamin B2), and co-enzyme Q10, may help manage migraines. In addition, researchers at the New York Headache Center believe that almost all migraine sufferers should be treated with magnesium supplementation, and that the onset of headaches could stem from a deficiency.

Magnesium may support the body’s stress response

It’s believed that magnesium deficiency may increase the body’s release of stress hormones like cortisol*. A three-month study found that supplementing with 400mg per day of magnesium helped improve heart rate variability and improved nervous system regulation..

Forms of magnesium

Magnesium is abundantly available in foods, especially leafy greens, nuts, legumes, and whole grains. Mineral and tap water can also be a pretty decent sources. Unfortunately, whether you get it from food or water, only about 30 to 40 percent of dietary magnesium can be absorbed by the body.

When it comes to supplements, magnesium oxide, citrate, and chloride are the most popular forms; citrate and chloride are more easily absorbed by the body. There’s also evidence that forms of magnesium that absorb well in liquid (like Natural Calm) are more bioavailable than capsules.

Do you need to supplement with magnesium?

Here’s the real bummer—nearly 50 percent of people don’t get enough magnesium on a daily basis. There’s a lot of speculation as to why this might be the case. Some experts believe that the soil we grow our food in is deficient in magnesium, which means that crops don’t absorb enough to begin with. And then, of course, there’s the Standard American Diet, which has become less reliant on fresh, whole foods (the kind that are rich in magnesium) and more dependent on processed foods.

If you think you might be deficient, it might be time to try magnesium supplement. As always, check with a doctor before starting any supplement regimen, and focus on getting as many nutrients from food as possible. But if all else fails, products like Natural Calm (a quick-absorbing form of magnesium) can make a huge difference in daily health.

Illustration by Foley Wu