These include:\n<\/p>\n
Protein synthesisBlood pressure and blood glucose regulationMuscle and nerve functionDNA and RNA synthesisStructure of bones<\/p>\n
What Magnesium Can\u2014and Can\u2019t\u2014Help With <\/p>\n
\u201cSupplements can be helpful, although it\u2019s best to review with a provider first,\u201d Julia Zumpano, RD<\/a>, a dietitian at Cleveland Clinic, told Verywell. She notes:\n<\/p>\n Blood pressure: Some studies have shown that magnesium supplementation can modestly reduce blood pressure<\/a>, but more research is needed to confirm the benefit. What Happens When You Have Low Magnesium? <\/p>\n Many people don\u2019t get enough magnesium, partly because so much of the food we eat is processed, said Marie van der Merwe, PhD<\/a>, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis College of Health Sciences.\n<\/p>\n If you\u2019re low on magnesium<\/a>, you may start feeling less than your best. \u201cHaving lower magnesium creates a negative feedback loop\u201d in the body, van der Merwe said. “It\u2019s like a domino effect,\u201d she added.\n<\/p>\n Magnesium deficiency might be seen in people under a lot of stress, van der Merwe explained.\n<\/p>\n \u201cTypically magnesium is inside your cells, but what happens when you\u2019re under stress is the magnesium moves from inside the cell to outside the cell in your bloodstream, and it\u2019s very easy to get excreted through your kidneys,\u201d causing you to be low on magnesium.\n<\/p>\n When this happens, you may notice symptoms like headache or muscle spasms caused by your magnesium levels. This can make your stress even worse and create a vicious cycle.<\/p>\n How Much Magnesium Do You Need? <\/p>\n Women need 310 to 320 milligrams (mg) of magnesium a day, while men need 400 to 420 mg.\n<\/p>\n For reference:\n<\/p>\n 1 ounce of dry roasted almonds contains 80 mg of magnesium1\/2 cup of boiled spinach contains 78 mg2 tablespoons of smooth peanut butter contain 49 mg<\/p>\n If you\u2019re experiencing symptoms of low magnesium<\/a>, you should try to increase your magnesium through food.\n<\/p>\n \u201cI approach nutrition with a \u2018food first\u2019 mentality, in that we should get as many nutrients as possible from our foods before adding in supplements as needed,\u201d Core said. \u201cThe nutrients in foods are easier for our bodies to use and absorb, as opposed to their elemental form in supplements.\u201d\n<\/p>\n Food Sources of Magnesium<\/p>\n Good sources of magnesium<\/a> include:<\/p>\n Legumes When Should You Try a Magnesium Supplement? <\/p>\n Experts say that magnesium supplements<\/a> shouldn\u2019t be used as a cure-all in place of healthy lifestyle habits.\n<\/p>\n Before you try a supplement, you can try to manage your stress level, prioritize sleep and exercise, and reduce intake of alcohol, caffeine, and processed foods, Zumpano said.<\/p>\n \u201cIf you have covered all these bases but are still experiencing concerning [symptoms], that is where supplements can help,\u201d Zumpano added.\n<\/p>\n If you\u2019re dealing with anxiety, high blood pressure, or migraine, a healthcare provider may suggest medication in addition to\u2014or in place of\u2014supplements.\n<\/p>\n \u201cWhile proper nutrition and a healthy lifestyle are key for preventing a myriad of conditions, you may require medication as a treatment,\u201d Core said. \u201cSupplements can help to improve health, but are not meant to cure any conditions.\u201d\n<\/p>\n Ultimately, it\u2019s worth talking to a provider before making any changes, no matter how harmless they seem. \u201cAlways discuss your concerns with your doctor,\u201d Core said.\n<\/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 Office of Dietary Supplements. Magnesium: fact sheet for health professionals<\/a>.<\/p>\n Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials<\/a>. Hypertension. 2016;68(2):324-333. doi:10.1161\/HYPERTENSIONAHA.116.07664<\/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 Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M. The role of magnesium in pathophysiology and migraine treatment<\/a>.\u00a0Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007\/s12011-019-01931-z<\/p>\n
\nAnxiety and depression: Magnesium may also reduce symptoms of anxiety<\/a> by balancing levels of cortisol, a hormone that affects your stress levels, Zumpano added. Preliminary research also suggests magnesium may help people with mild depression.
\nMigraine prevention: Some users on TikTok also claim that daily magnesium supplements can help prevent migrain<\/a>e, but research on this connection is inconclusive. \u201cSome studies show benefit, and some do not,\u201d Zumpano said.
\nPhysical performance: While animal studies have suggested magnesium may impact physical performance\u2014by boosting glucose availability in the brain, muscle, and blood\u2014there\u2019s not enough evidence to show the same benefit in humans.<\/p>\n
\nNuts
\nWhole grains
\nGreen leafy vegetables
\nMilk
\nYogurt<\/p>\n
![\"Maggie](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/07\/maggieoneill-16204cf3e01b424bbbd66733f6fb4668.jpeg\")
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