Magnesium plays a vital role in the healthy functioning of our bodies. In fact, it contributes to over 300 processes within the body. Magnesium is a mineral that aids in the production of energy as well as protein within the body. It also helps facilitate muscle contractions and contributes to a healthy cardiovascular system and strong bones. Without a sufficient supply of magnesium, we would not be able to live happily and healthily.

A Major Mineral 

Because magnesium is macro (or major) mineral, our bodies require more of it than they do of trace minerals, such as iron, copper, fluoride, iodine, chromium, molybdenum, manganese, selenium or zinc. Other macrominerals include sodium, chloride, potassium, phosphorus, and calcium. You need approximately 320-420mg daily of these macro minerals a day.

The precise amount of magnesium you need will depend on your age and gender. Women (who are not pregnant or nursing) require 5 mg per day per kilogram of body weight. Unfortunately, many people do not get enough magnesium, even though it is plentiful in many healthy foods including dark leafy greens, fruits, avocados, nuts and legumes. A magnesium deficiency could have serious repercussions, affecting not only your physical health but your mental health as well.

You need to make sure macro mineral. Your well-being depends on it. Here are nine of the most amazing, evidence-based benefits of magnesium.

1. Promotes Bone Health

Magnesium’s bone-strengthening abilities are likely the most touted of the magnesium benefits. Roughly half of your body's magnesium is stored in your bones, so it makes sense that maintaining optimal levels can reduce risk of developing osteoporosis by keeping bones strong and vital.

It also has to do with magnesium’s ability to hinder parathyroid, a hormone that breaks down  bone.  Magnesium also activates an enzyme that helps new bone to form.

2. Balances Mood

Magnesium deficiency has been linked to stress and mild anxiety. Magnesium can help to regulate the body's natural response to deal with stress and when it is lacking our bodies cannot fight it off. The most common results are mild anxiety. Taking a magnesium supplement to ensure you get a sufficient supply of this mineral can support your mood, and help reduce stress.

3. Eases Menopausal Symptoms

Here’s one of the lesser known magnesium benefits. Because magnesium levels can diminish during menopause, this already uncomfortable time can get even more unpleasant as your body is unable to function normally. Adequate magnesium levels will support the body throughout menopause, possibly by helping with restless sleep stress relief, mild anxiety and water retention. 

4. Relieves Constipation

By pulling water into intestines and making the stool softer, magnesium citrate encourages the intestines to contract and relax, which can help move things along and relieve constipation.

5. Increases Energy

Magnesium helps convert fat and glucose into energy  — energy we use to perform everyday tasks. Without sufficient amounts, we cannot operate to our full potential and may feel sluggish and tired.

6. Eases Leg Cramps for Pregnant Women

Considering magnesium helps to control muscle contraction and relaxation, it makes sense that magnesium has been shown to help ease leg cramps in pregnant women. It may help ease cramps in other people, too but the evidence is not conclusive. Please speak to your health professional before taking supplements during pregnancy.

7. Enhances Heart Health

Magnesium can significantly improve many aspects of heart health, including protecting it from muscle damage caused by stress. What's more, because magnesium soothes nerves as well as the digestive process, it indirectly promotes heart health. Any sort of mental or physical stress  — including digestive stress  — can have negative repercussions on the heart.

8. Promotes Quality Sleep

By helping your body maintain a healthy level of the deep sleep-inducing neurotransmitter GABA, magnesium can help people get a more restful, rejuvenating sleep.

9. Alleviates Migraine Pain

Studies show that taking magnesium supplements can drastically reduce the frequency of migraines and diminish their pain when they do occur.

These magnesium benefits are not speculative or anecdotal. These are the perks of this might mineral that have been proven conclusively. If you’re feeling overly sluggish, anxious or depressed, or if you’re simply looking to make sure your body is getting everything it needs to function optimally, talk to your healthcare professional and see if a magnesium supplement might be for you.