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Your body requires a lot to function at its peak – including essential macro-minerals such as magnesium. Getting enough of this mineral can help prevent and treat chronic diseases or medical issues.  

Here are some of the benefits of magnesium.  

Healthier bones 

While there is a lot of discussion surrounding the importance of calcium for overall bone health, magnesium is also a key player in bone formation and health. People who have enough magnesium may have a lower risk of osteoporosis and can have higher bone density. 

Decreased risk of developing diabetes 

If you want to minimize your chances of developing type 2 diabetes, look at increasing your intake of magnesium. This essential mineral can help insulin metabolism and control glucose levels. 

Better sleep 

If you have trouble falling and staying asleep, magnesium may help improve your sleep quality, and even help you fall asleep faster.  

Diminished premenstrual symptoms 

Hormone levels fluctuate throughout a woman’s menstrual cycle, but magnesium levels do, too. Some research suggests that magnesium can help relieve premenstrual symptoms such as headaches or menstrual cramps. 

Relaxed muscles 

Magnesium can help relax your muscles or even assist in relieving muscle cramps.  

Fewer headaches 

If you live with regular headaches, you know how frustrating and painful they can be. Magnesium has been shown to impact neurotransmitters and restrict the constriction of blood vessels – both of which can be linked to migraines.    

Better cardiovascular function 

Increasing your magnesium intake can help reduce the risk of cardiovascular issues, including strokes. It may also help with blood pressure and can play a role in hypertension.  

Sources of magnesium and signs of deficiency

Good sources of magnesium include yogurt, milk, fish, legumes, whole grains, nuts and seeds, and dark leafy greens. Additionally, chia or pumpkin seeds, peanut butter, rolled oats, avocados, and bananas are great snack ideas to eat throughout the day. Food is usually the best way to get the vitamins and minerals you need, but for those who are living with more severe mineral deficiencies, it’s important to discuss with your medical team and determine if both dietary changes and magnesium supplements are required.  

Signs of magnesium deficiency can vary, but some of the most common are fatigue, loss of appetite, weakness, numbness, vomiting, muscle cramps, and abnormal heart rhythm.  

Your doctor can order a magnesium blood test to check your magnesium levels, which may include a closer look at your red blood cells. Magnesium urine tests may also be ordered, which involves collecting urine over the course of 24 hours. 

Getting enough magnesium is important for your health. But, as with any vitamin or mineral, too much of a good thing can be detrimental! If you get too much magnesium, you may notice adverse reactions. So, be sure to discuss with your doctor before taking any additional supplements.