Magnesium: The Multitasking Mineral for Health and Wellness


Magnesium – it’s time for this multitasking mineral to get some appreciation! Magnesium helps with so many critical functions. Yet it doesn’t get the attention it deserves.  Magnesium helps keep our bodies running smoothly behind the scenes. It helps regulate more than 300 different processes that impact almost everything related to our well-being. Pretty impressive, right?

But most people don’t give magnesium a second thought. They focus on better-known nutrients and overlook this powerhouse player. Let’s change that! Getting enough magnesium can help keep our energy up, sleep quality high, mood balanced, and much more.

Let’s look at why you should add more magnesium-rich foods to your diet:

Magnesium Supports Heart Health

Magnesium is cardiology’s best friend. It helps maintain normal heart rhythms and blood pressure levels already within normal range. Magnesium also lowers LDL cholesterol and triglycerides while increasing beneficial HDL cholesterol. This unique combination of benefits supports robust cardiovascular health.

One meta-analysis found dietary magnesium intake was associated with a 22% lower risk of fatal coronary heart disease and a 10% lower risk of fatal ischemic heart disease. There’s also some evidence that magnesium lowers the risk of harmful arrhythmias, or irregular heart rhythms too.

Eases Anxiety and Supports Mental Health

Magnesium is the “mood” mineral too, due to the role it plays in building neurotransmitters, like serotonin. Magnesium assists in the regulation of neurotransmitters that influence mood, such as serotonin. Some studies show supplementing with magnesium helps ease anxiety and depression symptoms and helps promote restful sleep.

What we know:

  • Observational studies link low magnesium levels to higher risks of anxiety and depression. However, cause and effect are unclear.
  • A few small studies found magnesium supplementation reduced anxiety symptoms. We still need larger clinical trials.
  • Some meta-analyses found magnesium supplementation can improve mild-moderate depression, especially when added to antidepressants. But the evidence is currently limited.

Magnesium Supports Healthy Energy Production

Magnesium is critical for turning the food we eat into the energy our cells need to function. Without enough magnesium, our bodies can’t properly use oxygen either, which is essential for energy production. No wonder a magnesium deficiency can zap your energy!

Let’s explore the science behind how low magnesium makes you feel tired.  When we eat, the calories in our food get broken down through a series of chemical reactions. These reactions require certain enzymes and cofactors to occur properly.

Magnesium helps activate the enzymes that extract energy from our food and allow our cells to use that energy. It’s like the ignition key that starts up our cellular engines and keeps them humming smoothly. Without magnesium, those enzymes can’t do their jobs, and we feel tired and drained.

On top of that, magnesium helps the body use oxygen more efficiently during energy metabolism. It supports the optimal function of the mitochondria – the powerhouses within our cells that produce energy. When our mitochondria can fully leverage oxygen, energy generation gets a major boost.

So, if you find yourself constantly fighting fatigue or running out of steam halfway through your day, improving your magnesium intake could help turn things around. Replenishing magnesium stores can be like fueling up your body’s engine and turbocharging your energy levels. It’s a key nutrient for unlocking your natural vitality and resilience. But remember, fatigue can have a variety of causes, so talk to your doctor and don’t assume it’s a magnesium deficiency.

Strengthens Bones

Over 60% of the magnesium in our bodies is stored in our bones. Here, magnesium works with calcium and vitamin D to promote bone health.

But why is magnesium so important for bone strength? Our bones go through a continual process called remodeling – old bone tissue is broken down and new bone is formed to replace it. Magnesium assists in bone remodeling in a couple of ways.

First, it helps regulate the hormones that control bone metabolism. It also provides a foundation for calcium and vitamin D to build bone material. Magnesium even stimulates the cells responsible for forming new bone, called osteoblasts.

Without sufficient magnesium, our bones can become weak and brittle over time. That’s because magnesium deficiency disrupts the bone remodeling process. Too much old bone tissue gets broken down without enough new bone being formed.

When we don’t get enough magnesium for long periods of time, our bones gradually become weaker and more fragile. Not the outcome we want! Over the years, inadequate magnesium intake chips away at our bone mineral density. And this can eventually lead to osteoporosis – fragile, porous bones that fracture easily.

In essence, magnesium gives our bones the reinforcement they need to stay resilient decade after decade. Our skeletons rely on this mineral behind the scenes to maintain density and withstand impact. Proper magnesium intake truly lays the internal foundation for lifelong bone health.

Magnesium Plays a Role in Regulating Blood Sugar

Magnesium helps insulin transport glucose into cells for energy production. Adequate magnesium levels can prevent spikes and crashes in blood sugar among those with diabetes or prediabetes. Here’s how:

  • Magnesium is required for insulin to transport glucose into cells for energy production. It activates enzymes that allow insulin receptors on cell membranes to properly bind to insulin and allow glucose to enter the cell.
  • Low magnesium levels can lead to insulin resistance, impaired insulin secretion, and elevated blood sugar levels. This increases the risk for prediabetes and type 2 diabetes.
  • People with diabetes often have low magnesium levels. The increased urinary excretion of magnesium that occurs with hyperglycemia exacerbates magnesium deficiency.
  • Adequate magnesium intake can help prevent dangerous spikes and crashes in blood sugar levels, especially for those with diabetes or prediabetes.

Supports Sports Performance

Magnesium powers performance by optimizing energy, muscle function, and oxygen utilization – critical factors for athletic success. Within the cells, magnesium activates enzymes that convert nutrients into cellular fuel. It also enables muscles to leverage oxygen fully during energy production. With robust energy generation, muscles contract with more force and recover faster between workouts.

Magnesium deficiency can hinder athletes. Low levels are linked to more frequent muscle cramps and injuries. This is because magnesium helps muscles relax and heal after strain. Getting enough magnesium enhances strength and endurance while preventing cramping. One study found magnesium supplements improved swim times in competitive swimmers. For most active individuals, increasing dietary magnesium intake can take performance to the next level.

Overall, magnesium provides key biological support for muscle function, energy, and oxygen use during exercise. Optimizing magnesium intake may give athletes and recreational fitness enthusiasts a performance edge.


From promoting restful sleep to reducing anxiety and boosting energy, this mighty micronutrient provides a multitude of benefits for overall wellness. While Popeye powered up with spinach, we can also tap into magnesium’s superpowers by enjoying other leafy greens, nuts, beans, and whole grains.

By making magnesium a part of your daily routine, you give your body the building blocks it needs to relax, recharge, and thrive. Magnesium is one simple way to help you feel your best from head to toe.


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  • Pham PC, Pham PM, Pham SV, Miller JM, Pham PT. Hypomagnesemia in patients with type 2 diabetes. Clin J Am Soc Nephrol. 2007;2(2):366-373.
  • Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017;9(9):946.
  • Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N. The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance. Adv Biomed Res. 2022 Jun 29;11:54. doi: 10.4103/abr.abr_366_21. PMID: 35982863; PMCID: PMC9379913.
  • Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.
  • “Magnesium and Cardiovascular Disease – PubMed.” https://pubmed.ncbi.nlm.nih.gov/29793664/.
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  • Lutsey PL, Alonso A, Michos ED, Loehr LR, Astor BC, Coresh J, Folsom AR. Serum magnesium, phosphorus, and calcium are associated with risk of incident heart failure: the Atherosclerosis Risk in Communities (ARIC) Study. Am J Clin Nutr. 2014 Sep;100(3):756-64. doi: 10.3945/ajcn.114.085167. Epub 2014 Jul 16. PMID: 25030784; PMCID: PMC4135486.

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