Magnesium Supplementation: Benefits, Evidence and What the Research Really Says

Magnesium Supplementation: Benefits, Evidence and What the Research Really Says

Key Takeaways 

  • Magnesium is an essential mineral involved in energy production, muscle function, bone health, and nervous system regulation. 
  • Up to one third of people may be magnesium deficient.1 
  • Supplementation may support strength, bone density, blood pressure, and mental health. 
  • Research suggests organic forms of magnesium are more bioavailable than inorganic forms. 
  • Most magnesium supplements can maintain normal physiological levels in healthy adults. 

Why Magnesium Matters

Magnesium plays a vital role in hundreds of biochemical processes in the body. Yet many people struggle to get enough from diet alone, which can contribute to fatigue, reduced exercise performance, weakened bone health, and cardiovascular risk.

This article breaks down what magnesium is, how it works, and what the research says about supplementation.

What is Magnesium?

Magnesium is an essential mineral found at number 12 on the periodic table. It is crucial for bone structure, muscle function and energy production. 

You naturally consume magnesium through food such as: 

  • Leafy greens (spinach, chard, broccoli). 
  • Nuts and seeds (almonds, cashews, chia, pine nuts). 
  • Legumes (black beans, navy beans, mung beans). 
  • Other plant-based sources. 

Despite this, research suggests up to one-third of the population may be deficient.1 Magnesium deficiency has been linked to cardiovascular lesions2 and multiple forms of cardiovascular disease.3 

With many people struggling to reach optimal intake through diet, supplementation has become increasingly common. 

Do Magnesium Supplements Work?

Magnesium supplements have been widely studied across physical performance, metabolic health, mental wellbeing and bone density. 

Magnesium and Physical Performance 

One study tested magnesium supplementation during a 7-week strength programme and found that participants who supplemented magnesium gained significantly more strength than the control group.4 

However results are not always consistent. A study investigating magnesium oxide in women found that while magnesium levels increased during rest, exercise performance and recovery did not improve.5 

Magnesium and Bone Density

Magnesium helps regulate calcium which is a critical mineral for bone formulation. 

A two-year study on menopausal women supplementing magnesium hydroxide found a significant increase in bone density.6 

This suggests that magnesium may play a supportive role in maintaining skeletal health, especially in older adults. 

Magnesium and Blood Pressure 

a meta-analysis of 23 studies (average dose: 410 mg/day) found that while not all individual trials showed improvements, the combined data demonstrated: 

  • Systolic blood pressure went down 3-4 mmHg
  • Diastolic blood pressure went down 2-3 mmHg7

Researchers concluded this effect is small but clinically meaningful. 

Magnesium and Mental Health 

Magnesium appears to have notable benefits for mood and anxiety. 

A clinical trial involving 126 adults with mild to moderate depression showed that taking 248mg a day for six weeks resulted in: 

  • A clinically significant reduction in depression symptoms.8 
  • Improvement in Generalised Anxiety Disorder scores.
  • Benefits appearing within two weeks. 
  • 61% of participants reporting they would continue to use magnesium. 

This suggests magnesium may be a useful complementary approach for mental wellbeing. 

Bioavailability of Magnesium: Choosing the Right Form 

Not all magnesium supplements absorb the same. 

Research shows: 

  • Organic forms (e.g., magnesium citrate, glycinate) are more bioavailable.9
  • Inorganic forms (e.g., magnesium oxide) have lower absorption.9
  • Absorption is dose-dependent. 
  • Distribution varies by form administered. 

However, the overall conclusion is reassuring, that most magnesium supplements can maintain physiological magnesium levels in healthy individuals. Always check with a healthcare professional if you have a medical condition or are taking medication. 

    Conclusion 

    The research suggests that magnesium supplementation can provide several benefits including:  

    • Increased strength. 
    • Improved bone density. 
    • Reduced blood pressure. 
    • Enhanced mental health. 

    With deficiency being widespread, magnesium supplementatuon can help individuals maintain healthy physiological levels, especially when dietary intake is insufficient. 

    References

    1 Hruby, A., & McKeown, N. M. (2016). Magnesium Deficiency: What Is Our Status? Nutrition Today, 51(3), 121. https://doi.org/10.1097/NT.0000000000000158

    2 Seelig, M. (1989). Cardiovascular consequences of magnesium deficiency and loss: Pathogenesis, prevalence and manifestations—Magnesium and chloride loss in refractory potassium repletion. The American Journal of Cardiology, 63(14), G4–G21. https://doi.org/10.1016/0002-9149(89)90213-0

    3 DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668

    4 Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11(3), 326–329. https://doi.org/10.1080/07315724.1992.10718233

    5 Finstad, E., Newhouse, I., Lukaski, H., Mcauliffe, J., & Stewart, C. (2001). The Effects of Magnesium Supplementation on Exercise Performance. Medicine and Science in Sports and Exercise, 33, 493–498. https://doi.org/10.1097/00042752-200007000-00008

    6 Kass, L., Weekes, J., & Carpenter, L. (2012). Effect of magnesium supplementation on blood pressure: A meta-analysis. European Journal of Clinical Nutrition, 66(4), 411–418. https://doi.org/10.1038/ejcn.2012.4

    7 Sojka, J. E. (1995). Magnesium Supplementation and Osteoporosis. Nutrition Reviews, 53(3), 71–74. https://doi.org/10.1111/j.1753-4887.1995.tb01505.x

    8 Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS ONE, 12(6), e0180067. https://doi.org/10.1371/journal.pone.0180067

    9 Pardo, M. R., Garicano Vilar, E., San Mauro Martín, I., & Camina Martín, M. A. (2021). Bioavailability of magnesium food supplements: A systematic review. Nutrition, 89, 111294. https://doi.org/10.1016/j.nut.2021.111294

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