Research shows that taking a magnesium supplement may:\n<\/p>\n
Help reduce depression symptoms<\/a>, especially in people with a magnesium deficiency.\u00a0 2. Strengthens Bones <\/p>\n The bones need magnesium to prevent bone loss<\/a> over time. About 50% to 60% of the body\u2019s magnesium is stored in the bones. Individuals with a magnesium deficiency may be at a higher risk of osteoporosis, a chronic condition characterized by weak and brittle bones that break easily.\u00a0\n<\/p>\n Strong bones are important year-round, especially in the winter when falls can occur from walking on snow and ice, which can lead to painful fractures and breaks. Increasing your magnesium intake may help protect your bones and reduce your risk of fractures.<\/p>\n 3. Improves Sleep <\/p>\n Magnesium regulates certain neurotransmitters<\/a> that affect sleep. Magnesium supplements may serve as a natural sleep aid<\/a> for individuals with a magnesium deficiency.\n<\/p>\n If you have the winter blues or seasonal affective disorder (SAD), you may have trouble sleeping at night and feel more tired during the day. Sleep disturbances are a common symptom of SAD. Sleep disturbances are a common symptom of SAD.\n<\/p>\n Taking a magnesium supplement in the evening may help reduce the time it takes to fall asleep. It may also help you stay asleep longer, preventing nighttime awakenings<\/a>. People who take magnesium supplements in the winter may also experience less daytime fatigue.\u00a0<\/p>\n 4. Increases Energy <\/p>\n It’s common to feel tired and sluggish in the dark, cold winter months. A lack of energy in the winter is associated with SAD. However, magnesium can naturally boost energy levels<\/a> and support your mood.\u00a0\n<\/p>\n Your cells need magnesium to convert food to energy and regulate muscle movements. Cells use magnesium to move blood sugar into the muscles to fuel exercise and reduce fatigue.\n<\/p>\n Taking a magnesium supplement may improve daytime energy levels and exercise performance, especially in older adults.\u00a0<\/p>\n 5. Regulates Blood Sugar Levels <\/p>\n Consuming enough magnesium may help the body regulate blood sugar levels and prevent high blood sugar<\/a> (hyperglycemia), which increases the risk of type 2 diabetes over time. Studies show that people with type 2 diabetes are more likely to have low magnesium levels<\/a>. Taking a magnesium supplement regularly may reduce your risk of developing type 2 diabetes.\u00a0\n<\/p>\n This may be especially important in the winter when many people are more likely to add extra sugar and carbohydrates to their diets. Research shows that people are more likely to gain weight during the winter months due to changes in their diet. Adding magnesium to your daily diet may help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.\u00a0<\/p>\n How to Add Magnesium to Your Diet <\/p>\n To incorporate magnesium into your diet, begin with magnesium-rich foods<\/a>, and consider supplements if necessary. Adults assigned male at birth need between 400 and 420 milligrams of magnesium daily. People assigned female at birth need 310 to 320 milligrams daily.\u00a0\n<\/p>\n Magnesium-rich foods include:\n<\/p>\n Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashewsLeafy greens: Kale, spinachLegumes: Peanuts, edamame, black beans, lentilsWhole grains: Brown rice, oats, quinoaFish: Salmon, halibut<\/p>\n Speak with your healthcare provider before adding a daily magnesium supplement to your diet. While these supplements are safe for many adults, they can interact with certain prescription medications, including:\n<\/p>\n AntibioticsDiureticsHeart medicationsProton pump inhibitors (PPIs)\u00a0<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n National Institutes of Health. Magnesium – Health professional fact sheet<\/a>.<\/p>\n Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: The vicious circle concept revisited<\/a>. Nutrients. 2020;12(12):3672. doi:10.3390\/nu12123672<\/p>\n National Institute of Mental Health. Publications about seasonal affective disorder<\/a>.<\/p>\n National Institutes of Health. Beat the winter blues<\/a>.<\/p>\n Tarleton EK, Littenberg B. Magnesium intake and depression in adults<\/a>. J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122\/jabfm.2015.02.140176<\/p>\n Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial<\/a>. PLoS One. 2017;12(6):e0180067. doi:10.1371\/journal.pone.0180067<\/p>\n Boyle NB, Lawton CL, Dye L. The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety<\/a>. Magnes Res. 2016;29(3):120-125. doi:10.1684\/mrh.2016.0411<\/p>\n Rondanelli M, Faliva MA, Tartara A, et al. An update on magnesium and bone health<\/a>. Biometals. 2021;34(4):715-736. doi:10.1007\/s10534-021-00305-0<\/p>\n Centers for Disease Control and Prevention. Facts about falls<\/a>.<\/p>\n Wescott DL, Soehner AM, Roecklein KA. Sleep in seasonal affective disorder<\/a>. Curr Opin Psychol. 2020;34:7-11. doi:10.1016\/j.copsyc.2019.08.023<\/p>\n Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study<\/a>. Sleep. 2022;45(4):zsab276. doi:10.1093\/sleep\/zsab276<\/p>\n Gr\u00f6ber U, Schmidt J, Kisters K. Magnesium in prevention and therapy<\/a>. Nutrients. 2015;7(9):8199-8226. doi:10.3390\/nu7095388<\/p>\n Razzaque MS. Magnesium: Are we consuming enough?<\/a>. Nutrients. 2018;10(12):1863. doi:10.3390\/nu10121863<\/p>\n Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance?<\/a>. Nutrients. 2017;9(9):946. doi:10.3390\/nu9090946<\/p>\n Wang R, Chen C, Liu W, et al. The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review<\/a>. Magnes Res. 2017;30(4):120-132. doi:10.1684\/mrh.2018.0430<\/p>\n Veronese N, Dominguez LJ, Pizzol D, Demurtas J, Smith L, Barbagallo M. Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: A systematic review and meta-analysis of double-blind randomized controlled trials<\/a>. Nutrients. 2021;13(11):4074. doi:10.3390\/nu13114074<\/p>\n Hruby A, Guasch-Ferr\u00e9 M, Bhupathiraju SN, et al. Magnesium intake, quality of carbohydrates, and risk of type 2 diabetes: Results from three U.S. cohorts<\/a>. Diabetes Care. 2017;40(12):1695-1702. doi:10.2337\/dc17-1143<\/p>\n Bhutani S, Wells N, Finlayson G, Schoeller DA. Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults<\/a>. Int J Obes (Lond). 2020;44(7):1586-1595. doi:10.1038\/s41366-020-0562-2<\/p>\n Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare<\/a>. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155\/2017\/4179326<\/p>\n
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\nRelieve anxiety symptoms in people with a magnesium deficiency. The study shows that a magnesium deficiency may make the brain more vulnerable to stress and anxiety.\u00a0<\/p>\n![\"Carrie](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/carriemadormo3-0d20d62434bb4344bdea385664529e28.jpg\")
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