Magnesium is a crucial mineral that fuels over 300 vital functions in your body. From strengthening your bones and boosting your immune system to supporting muscle function and calming your nerves, magnesium plays a starring role in maintaining your overall well-being.
Most people get enough magnesium through a balanced diet rich in fiber and nutrient-packed foods like leafy greens, legumes, whole grains, seeds, nuts, dark chocolate, and even coffee.
Bone Health & Beyond
Magnesium helps maintain strong bones by regulating calcium levels, reducing the risk of osteoporosis and fractures. To maximize absorption, supplements like magnesium glycinate or citrate are preferred, with a recommended daily intake of 300–400 mg, especially when combined with vitamin D and calcium.
Blood Sugar Balance
Maintaining healthy blood sugar levels also depends on magnesium. Studies show that low magnesium can increase the risk of type 2 diabetes. For optimal blood sugar support, magnesium taurate or chloride at 250–350 mg daily—ideally after meals—can be beneficial. Eating magnesium-rich foods like beans, whole grains, and dark chocolate helps too.
Mental Wellness Support
Magnesium plays a key role in mental health by regulating neurotransmitters such as serotonin and GABA. Insufficient magnesium levels are linked to stress, anxiety, and depression. For mental wellness, magnesium threonate at 200–400 mg per day is often recommended.
Digestive Relief
Struggling with occasional constipation? Magnesium citrate or oxide at 400–500 mg before bedtime can help by softening stools and relaxing digestive muscles. However, it’s important to avoid long-term use as a laxative.
Safety First
If you have kidney issues, consult your healthcare provider before using magnesium supplements. Always talk to a medical professional before starting any new supplement regimen to ensure it’s safe and right for you.