Magnesium is vital for over 300 biochemical reactions in the body, supporting muscles, bones, nerves, and the immune system. It may also help manage bone pain, diabetes, mental health, and digestion.
Bone Health and Pain Relief
Magnesium is essential for bone strength, helping with calcium regulation and bone formation. Low levels can weaken bones and increase the risk of fractures and chronic pain. As the article notes, “Magnesium deficiency can impair bone density and increase the risk of fractures and chronic bone pain.”
Use: Magnesium citrate or glycinate (300–400 mg/day) with vitamin D and calcium. Eat magnesium-rich foods like leafy greens, nuts, and seeds.
Blood Sugar and Diabetes
Magnesium supports insulin function and glucose control. “Individuals with low magnesium levels are at a higher risk of developing type 2 diabetes.”
Use: Magnesium chloride or taurate (250–350 mg/day), ideally after meals. Add whole grains, beans, and dark chocolate to your diet. If on diabetes medication, talk to your doctor first.
Mental Health: Anxiety and Depression
Magnesium helps regulate brain chemicals like serotonin and GABA, which impact mood. A lack of magnesium is linked to stress and depression.
Use: Magnesium threonate (200–400 mg/day), especially at night. Combine with relaxation techniques, and avoid excessive caffeine and alcohol.
Digestion and Constipation
Magnesium acts as a natural laxative by drawing water into the intestines and relaxing digestive muscles. “Magnesium…softens stools and promotes bowel movements.”
Use: Magnesium oxide or citrate (400–500 mg at night, as needed). Stay hydrated and eat fiber-rich foods.
Final Tips
Watch for signs of deficiency like fatigue, cramps, or mood swings. Always consult your doctor before starting supplements, and choose high-quality forms. Magnesium from food remains the safest and most natural option.
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