Health Benefits of Taking Magnesium Every Day: Side Effects Included
Magnesium, a naturally occurring mineral found in food and supplements, offers numerous health benefits. These include improved bone health, type 2 diabetes control, better mood and cardiovascular health, among others.
Magnesium is crucial for essential physiological processes like muscle and nerve functions, blood pressure regulation, and immune function. Its role in over 300 enzyme functions is vital for activities such as protein building, blood sugar and pressure management, and muscle function control. The majority of magnesium in your body is in the bones.
Some sources of magnesium are bananas, raisins, cashews, almonds, pumpkin seeds, peanuts, black beans, kidney beans, spinach, soybeans, soymilk, potatoes (with skin), brown rice, oatmeal, milk, yogurt, salmon, poultry, and beef.
What are the benefits and possible side effects of magnesium supplementation?
Improves bone health
Higher magnesium levels have been linked to increased bone density and reduced osteoporosis risk in women after menopause. This mineral regulates calcium and vitamin D levels, which are important for bone health.
May play a role in type 2 diabetes control
Approximately 48% of people with type 2 diabetes are deficient in magnesium. Adequate magnesium levels are crucial for regulating blood sugar and insulin functions.
Involved in critical biochemical processes
Magnesium is present in every cell of your body, contributing to over 600 chemical reactions. It plays a role in synthesizing proteins, building and maintaining DNA and RNA, converting food into energy, regulating muscle movements, and monitoring neurotransmitter activity.
Could help overcome symptoms of depression
Low magnesium levels have been linked to a higher risk of depression, particularly in young adults. Studies have shown the positive effects of magnesium supplementation in treating depression. More research is needed to fully understand magnesium’s impact on brain activity.
May enhance cardiovascular health
Magnesium is essential for maintaining healthy muscles, including those responsible for a steady heartbeat. Deficiency in magnesium may impact heart health and increase the risk of cardiovascular conditions such as arrhythmia, atherosclerosis, hypertension, and cardiomyopathy.
May help overcome symptoms of premenstrual syndrome
Magnesium supplements, along with vitamin B6, have been found to improve symptoms of premenstrual syndrome (PMS). They may reduce symptoms like water retention, breast tenderness, and mood swings.
May prevent migraine attacks
Magnesium deficiency is common among individuals with migraines. Magnesium supplements have shown effectiveness in preventing and treating migraines. They help maintain neuronal activity and relieve acute migraine symptoms.
Possible side effects of magnesium supplements include low blood pressure, urine retention, facial flushing, depression, lethargy, breathing difficulty, muscle weakness, and irregular heartbeat. High doses (above 5,000 milligrams per day) can lead to magnesium toxicity. Individuals with decreased kidney function are at greater risk of magnesium toxicity.
Recommended Daily Intake of Magnesium
The Office of Dietary Supplements provides the following guidelines for daily magnesium intake based on age:
- Below six months: 30 milligrams for men and women
- 7 to 12 months: 75 milligrams for men and women
- 1 to 3 years: 80 milligrams for men and women
- 4 to 8 years: 130 milligrams for men and women
- 9 to 13 years: 240 milligrams for men and women
- 14 to 18 years: 410 milligrams for men and 360 milligrams for women
- 19 to 30 years: 400 milligrams for men and 310 milligrams for women
- Above 31 years: 420 milligrams for men and 320 milligrams for women
If you plan to take magnesium supplements, consult your doctor to determine a safe dosage.
Sources:
American College of Obstetricians and Gynecologists: "Premenstrual Syndrome (PMS)."
Biological Trace Element Research: "The Role of Magnesium in Pathophysiology and Migraine Treatment."
British Medical Journal: "Magnesium for the prevention and treatment of cardiovascular disease."
Frontiers in Neurology: "The Effect of Magnesium Intake on Stroke Incidence: A Systematic Review and Meta-Analysis With Trial Sequential Analysis."
Harvard T. H. Chan School of Public Health: "Magnesium."
Headache: "Magnesium in Migraine Prophylaxis—Is There an Evidence-Based Rationale? A Systematic Review."
Journal of Caring Sciences: "Effects of Magnesium and Vitamin B6 on the Severity of Premenstrual Syndrome Symptoms."
Journal of the American Board of Family Medicine: "Magnesium intake and depression in adults."
National Institutes of Health: "Magnesium."
Nutrients: "Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions."
Nutrition: "Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial."
Physiological Reviews: "Magnesium in man: implications for health and disease."
The Journal of Emergency Medicine: "Comparison of therapeutic effects of magnesium sulfate vs. dexamethasone/metoclopramide on alleviating acute migraine headache."
World Journal of Diabetes: "Magnesium and type 2 diabetes."
