Discover the Power of Magnesium: Essential Health Benefits to Know

11.19.2025 | Category: Eating Well

Expertly Reviewed by: Dr. Beth Belanger, MD, ADBIM
VP and Medical Director, Mutual of Omaha

Estimated read time: 8 minutes

Summary: Magnesium is the fourth most abundant mineral in the body, but many don’t get enough. A deficiency can cause fatigue, muscle cramps, and abnormal heart rhythms. In this article, we discuss the benefits of magnesium and tips to incorporate it in your diet.

Magnesium plays a vital role in keeping your body functioning at its best. From supporting strong bones to maintaining a healthy heart, magnesium is a powerhouse nutrient often overlooked in daily diets.

Including magnesium in the diet may boost bone strength, support heart health and improve mental well-being. It offers comprehensive benefits for overall wellness. Let’s dive into the health benefits of magnesium and see how getting enough may improve your overall health.

What is magnesium and why it matters

Magnesium is a mineral found in every cell of the body. It helps control muscle and nerve function, supports the immune system and contributes to maintaining strong bones.

It’s required for over 300 enzyme reactions¹, making it essential for energy production and overall well-being. On a daily basis, magnesium helps keep heart rhythms steady, promotes relaxation and supports blood sugar control, thus contributing to a healthier, more balanced body.

Looking to boost your energy, improve your mood or support brain health? Understanding magnesium’s role is essential to unlocking its full range of health benefits.

5 crucial health benefits of magnesium

Magnesium is a multi-tasking mineral whose deficiency can impact your health in more than one way. Why is magnesium important? Here are five key health benefits it provides:

1. Supports strong bones and bone density

Magnesium is essential for strong, healthy bones and plays a vital role in bone metabolism. It works in tandem with calcium to ensure optimal bone density and strength.

Magnesium helps regulate calcium levels in the blood and supports the activation of vitamin D,² which is crucial for calcium absorption. Adequate magnesium intake can reduce the risk of bone-related conditions such as osteoporosis and support long-term skeletal strength, especially as men and women age.

2. Boosts heart health and regulates blood pressure

Magnesium also plays a key role in maintaining a healthy heart. People with higher magnesium levels are less likely to experience heart disease, high blood pressure or irregular heartbeat.

Magnesium helps relax blood vessels, which can lower blood pressure. It also supports a steady heart rhythm by balancing calcium and potassium in the body.

Ensuring you get enough magnesium through foods such as leafy greens, nuts and seeds or a magnesium supplement may reduce the risk of cardiovascular problems and promote overall heart health. Before introducing increasing foods or taking any new dietary supplements, always consult with your physician to ensure they are appropriate for your unique situation.

3. Enhances muscle function and reduces cramps

A lack of magnesium can lead to muscle cramps and discomfort, impacting daily activities and exercise performance. Magnesium helps regulate muscle contractions and relaxations by managing calcium and potassium levels within muscle cells.³

A lack of magnesium can cause muscle spasms or weakness, especially after exercise. Maintaining balanced magnesium levels can enhance muscle function and overall physical well-being.

4. Improves mood, stress response and sleep quality

Magnesium is may play a role in promoting good mental health, helping to regulate mood and support emotional balance. Adequate magnesium levels may help reduce symptoms of anxiety and depression.⁴

Different forms of magnesium can have varying effects on mood. For instance, magnesium glycinate is recognized for its calming effects and may help reduce anxiety, while magnesium threonate may be associated with enhanced cognitive function and mood stability.

Magnesium could be the boost you need to improve your mood and enhance your outlook on life. Tracking your magnesium intake might offer a natural way to improve your mental health, promoting greater calm and resilience in daily life.

5. Promotes healthy digestion and blood sugar control

Struggling with digestive issues such as constipation or irregular bowel movements? Magnesium can help regulate muscle contractions in the digestive tract, aiding in smooth bowel movements and helping to prevent constipation.

When paired with high-fiber foods, magnesium helps support overall digestive health. Fiber adds bulk to your stool and promotes regularity, while magnesium ensures the muscles of the digestive system function properly.

Magnesium deficiency: Symptoms and risks

Here is a roundup of symptoms and risks associated with low magnesium levels:

Muscle cramps and spasms: Magnesium is vital for muscle function, and a deficiency can lead to frequent muscle cramps and spasms.
Fatigue and weakness: Low magnesium levels often result in persistent fatigue and overall weakness, affecting your daily energy and performance.
Mental health issues: One notable benefit of magnesium is its support for mental health. A lack of magnesium may contribute to anxiety, depression and irritability.
Digestive problems: Magnesium helps relieve muscle contractions in the digestive tract. A deficiency can cause digestive issues such as constipation.
Irregular heartbeat: Insufficient magnesium can lead to various heart health issues, such as arrhythmias or irregular heartbeat.
Bone health issues: Magnesium health benefits extend to bone health, and low levels may increase the risk of osteoporosis and fractures.
High blood pressure: Magnesium helps regulate blood pressure, and a deficiency may contribute to hypertension.
Muscle weakness or pain: Insufficient magnesium can lead to muscle weakness or pain due to its role in muscle function.
Sleep deprivation: Magnesium has a mild sedative effect, and a deficiency can lead to insomnia and even restless leg syndrome. Supplements may help with these problems.

To avoid these issues, ensure you get enough magnesium from food sources or consider a magnesium complex supplement. If you’re experiencing symptoms, thinking about taking a supplement or concerned about your magnesium levels, it’s important to consult a doctor. They can suggest appropriate tests and personalized treatment options.

How to get enough magnesium

There are a few simple ways to better integrate magnesium into your diet and lifestyle.

Incorporate magnesium-rich foods

Eat a variety of foods rich in magnesium. Include leafy greens like spinach and kale, as well as nuts such as almonds and cashews, in your diet. Add seeds like pumpkin and chia, and whole grains like brown rice and quinoa for variety. These magnesium-rich foods can help meet your daily needs naturally.

Consider magnesium supplements

If dietary sources aren’t enough, a magnesium complex supplement can be an effective way to boost your intake. However, not all magnesium supplements provide the same benefits.

For instance, magnesium citrate and magnesium glycinate are known for their better absorption, while magnesium taurate is more calming and can help with relaxation. Other types, such as magnesium oxide, are often used to relieve constipation. Consult your physician to find the right supplement that suits your specific health needs.

Check for deficiency symptoms

Be aware of symptoms that might indicate a magnesium deficiency, such as muscle cramps, fatigue or digestive issues. If you suspect you’re not getting enough magnesium, speak with a physician for personalized advice and potential testing.

Balanced diet

Maintain a balanced diet that includes a variety of nutrients. Magnesium works best when combined with other essential vitamins and minerals. Therefore, ensure your diet is rich in a wide range of nutrients. Getting magnesium from nutrient-dense foods is often more beneficial than relying on supplements.

Tips for incorporating magnesium into your diet

Here are simple and practical ways to boost your magnesium intake naturally:

Start your day right: Include magnesium-rich foods in your breakfast by adding spinach or avocado to your eggs or blending a smoothie with kale, banana and chia seeds.
Snack smart: Swap unhealthy snacks for magnesium-rich options such as almonds, sunflower seeds or dark chocolate (at least 70% cocoa). These are healthy options to keep you satisfied.
Include more whole grains: Opt for brown rice, quinoa and whole wheat pasta in your meals as they are excellent food sources of magnesium.
Add leafy greens to meals: Incorporate leafy greens such as spinach, kale and swiss chard into salads, soups or as a side to your main dishes.
Choose magnesium-rich fish: Include fish such as mackerel, salmon or halibut at least once a week for both heart health and a magnesium boost.
Opt for legumes: Beans, lentils and chickpeas are versatile and magnesium-rich foods that can be added to soups, stews or salads.

Harnessing the benefits of magnesium

Magnesium is a vitality-boosting mineral that supports overall health, from strengthening bones and heart health to improving mental and digestive well-being. Ensuring you get enough magnesium, either through food sources or supplements when necessary, can have a noticeable impact on your daily health and well-being.

At Mutual of Omaha, we’re committed to helping you live a better, healthier life by guiding you to make informed decisions for your wellness journey. Start taking control of your health today and read more health and well-being content.

Frequently asked questions (FAQs)

What are the magnesium health benefits for women?

Magnesium offers several benefits for women, including easing PMS symptoms, enhancing bone density and supporting heart health. It may also play a vital role in managing stress and improving sleep.

What are the magnesium health benefits for men?

Magnesium supports muscle function, heart health and energy production in men. It may also help reduce the risk of heart disease and enhance overall physical performance

What are the benefits of magnesium supplements?

A magnesium supplement may help promote relaxation, reduce anxiety and improve sleep quality by supporting nervous system health. Remember to consult your physician before taking a supplement.

Expertly Reviewed by: Dr. Beth Belanger, MD, ABIM

VP and Medical Director, Mutual of Omaha

Dr. Belanger is double board-certified physician in internal medicine and infectious diseases. Professionally, she enjoys disease prevention including communicable diseases. She loves teaching all levels of learners from the general public to medical colleagues about infectious diseases. In her free time, she enjoys baking, swimming, walking her dog, and traveling with her husband.

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