Magnesium Benefits


Although there is quite a bit of scientific literature linking magnesium intake and improved cardiovascular health, a pertinent question must be asked: is this relationship due to magnesium itself or is it because a diet rich in magnesium is necessarily rich in healthy foods as well?

Would cardiovascular health be maintained by an unhealthy diet, based for example on pastries, precooked foods and fast food, supplemented with magnesium? Probably not. Again, we emphasize how unhelpful it is to focus on a single micronutrient, without paying attention to the complete eating pattern, which is what usually explains the benefits.


Something similar occurs with colorectal cancer. It seems that the higher the intake, the less likely it is that cancer will occur (at least up to 270 mg daily).

But if we stop to think, a diet richer in magnesium is also richer in fiber because of the foods it contains (green vegetables, whole grains…), and that is directly related to a lower risk of colorectal cancer.


Magnesium plays a crucial role in bone metabolism. When ingested along with calcium, it improves the absorption of calcium (that is why many supplements include both minerals in their formulation).

Magnesium has an inhibitory function on parathormone, which is the hormone that triggers bone breakdown to release calcium into the bloodstream. In addition to inhibiting bone resorption, magnesium stimulates bone creation and participates in the activity of vitamin D. The role of magnesium in maintaining strong bones is therefore indisputable.

For magnesium to perform all these vital functions for bone health, it is sufficient to cover normal requirements with the diet.

But on its own it is not enough, because a number of conditions need to be met:

* An adequate intake of calcium, magnesium, vitamin D and K.

* To carry out physical activity.

* Follow a low-salt diet.

* Preferably, not to be a smoker or drinker.

Focusing only on one of these conditions is a totally useless approach. Both on bone health and general health.


The use of magnesium to treat constipation is not new, as it has been on the list of traditional remedies for years:

* Milk of Magnesia has traditionally been used as a laxative and as a remedy for mild intestinal disorders, such as indigestion.

* As a laxative is more common the magnesium chloride. This compound has, on the one hand, osmotic capacity; that is to say, it attracts water to the intestine, thus softening the feces, which helps evacuation, and also has a stimulating effect on peristalsis (the movements of the intestine).

A 2007 study, published in the European Journal of Clinical Nutrition and conducted in Japan, seems to point out that both a magnesium-poor diet and low water and fiber intake are related to constipation.


Its efficiency as an antacid is also within its traditional uses. It is usually administered in the form of magnesium carbonate, which has a more alkaline pH and is therefore effective in neutralizing stomach acid.

It acts in a similar way to the usual bicarbonate, which is usually taken in these cases as well.


The absence of this mineral is associated with psychological and emotional disorders. Anxiety, depression, and stress are some of the moods that have been studied in relation to magnesium.

It is important to point out, in the first place, that rarely are situations due to a single component, so to pretend that magnesium (or any other isolated substance) is going to cure or solve those problems would not be realistic in any case. They are simply points to be taken into account when dealing with these disorders.

In depression, an improvement in symptoms is observed when magnesium is supplemented, but be careful, only when there is a previous deficiency, as pointed out in 2017 by a study published in the journal Nutrition, which may lead one to think that maintaining an adequate level of magnesium may be a preventive factor for depression, and its deficit, a risk factor, as published in 2006 in Medical Hypotheses.

Other studies conclude that magnesium supplementation may be helpful when accompanying routine treatment of depression.

Combinations of various micronutrients, including magnesium, have also been studied as a cocktail to manage stress, but so far have not yielded significant results.

At the moment, the only valid advice regarding magnesium and mood is simply to maintain adequate plasma values, without seeming to supplement above those values to provide any noticeable benefits.

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The J Bourne

The J Bourne

I write about the things I am most passionate about Health & Fitness. When I’m not on Medium, I create content my website:

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