What Is Magnesium Good For?
Quick Answer
Magnesium supports 300+ enzyme reactions in your body. Main benefits: better sleep, reduced muscle cramps, lower stress/anxiety, improved blood pressure, and migraine prevention. About 50% of people don't get enough from food. It's one of the few supplements most people actually need.
Key Points
- Involved in 300+ body functions
- Strong evidence for sleep, stress, cramps, blood pressure
- About 50% of people don't get enough
- Forms matter: glycinate for sleep, citrate for general
- One of the few supplements most people actually benefit from
Detailed Answer
WHAT MAGNESIUM ACTUALLY DOES:
Magnesium is involved in over 300 enzymatic reactions. That's not marketing fluff. It's biochemistry.
STRONG EVIDENCE FOR:
1. Sleep quality: Regulates GABA and melatonin. 300-400mg before bed helps many people fall asleep faster and sleep deeper.
2. Muscle cramps: Low magnesium = more cramping. Athletes lose it through sweat. Supplementing often helps.
3. Stress and anxiety: Supports healthy cortisol levels. Multiple studies show modest anxiety reduction.
4. Blood pressure: Modest reduction (2-4 mmHg) in people with high BP. Not huge, but meaningful over time.
5. Migraines: 400-600mg daily can reduce frequency by 40% in some people.
6. Blood sugar: Helps insulin sensitivity. Diabetics often have low levels.
MODERATE EVIDENCE FOR:
• PMS symptoms • Exercise performance • Bone health (works with calcium and D) • Heart rhythm
WHY MOST PEOPLE ARE LOW:
Modern diets are magnesium-poor. Processed foods strip it out. Even "healthy" eaters often get 50-60% of optimal. Stress depletes it. Alcohol depletes it. Coffee increases excretion.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- reviewMagnesium and Sleep Quality: Meta-Analysis
- studyNHANES Data on Magnesium Intake in US Population
- reviewMagnesium for Migraine Prevention: Cochrane Review
Related Questions
Glycinate for sleep/anxiety (best absorbed, calming). Citrate for general use and constipation. Avoid oxide (4% absorption). Threonate for brain/cognition (crosses blood-brain barrier).
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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