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Health benefits, deficiency, sources, and risks of Magnesium Supplements

Published : Sep 04, 2019 1 mins read Updated On : Sep 15, 2023


Magnesium is a mineral that is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body, brain, etc. However, you may not be getting enough of it, even if you eat a healthy balanced diet. Here are 10 evidence-based health benefits of magnesium.

Health benefits

1. Magnesium is involved in hundreds of biochemical reactions in your body.
2. It may boost exercise performance
3. Magnesium fights depression
4. It has benefits against type 2 Diabetes
5. Magnesium can lower blood pressure
6. It has anti-inflammatory benefits
7. It can help prevent migraines
8. It reduces insulin resistance
9. It improves PMS symptoms
10. It is safe and widely available


The following foods are good to excellent sources of magnesium:

Pumpkin seeds, Spinach, Dark Chocolate, Black beans, Quinoa, Halibut, Almonds, Cashews, Mackerel, Avocado, Salmon, etc.


Magnesium helps to power more than 300 biochemical reactions in the body and the supply needs to be replenished every single day. Deficiency of Magnesium and Zinc over a period of time can also express itself as fatigue, low energy, muscle tension, insomnia, inability to sleep, cramps and spasms, migraine, headaches, depression, anxiousness and nervousness, abnormal heart rhythms and digestive issues.

Risk of Magnesium Supplements

If you have a medical condition, check with your doctor before taking magnesium supplements. Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics. Supplement forms that are absorbed well include magnesium citrate, Oxide, glycinate, orotate, and carbonate.

Health benefits, deficiency, sources, and risks of Magnesium Supplements

  • Side effects. Magnesium supplements can cause nausea, cramps, and diarrhea. Magnesium supplements often cause softening of stool.
  • Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics, etc. Check with your health care specialist if you are taking any medicine before taking magnesium
  • Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care specialist.
  • Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.

Sayali Naik
Sayali Naik
Fast&Up Nutrition Consultant

Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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