From heart health to hormonal balance, what can this affordable supplement offer us?

1. Combatting stress

In a 2020 review, published in the journal Nutrients, it was found that there is an overlap between magnesium deficiency and stress. Studies in both pre-clinical and clinical settings found that magnesium plays a key role in normal stress response – and, particularly interestingly, stress can also increase magnesium loss. So, striking a balance with magnesium in your diet can help break this vicious, stressful, cycle.

2. Soothing depression

Depression is a complex condition, with no single root cause. That said, several studies have found a link between low levels of magnesium and an increased risk of depression. What’s more, a study of 126 adults, published in PLoS One, looked at the impact that taking 248mg of magnesium per day had on participants, finding that they reported decreased symptoms of depression following the six-week study.

3. Improved heart health

There are several ways that magnesium has been found to support our heart health. One 2021 review, published in Nutrients, found that prescribing oral magnesium could be an effective treatment for hypertension (high blood pressure). However, the report noted that a lot of the research over the past 35 years has found mixed results, with some finding strong links while others saw little change. That said, the report notes that magnesium’s low cost, safety, and positive research into its impact on cardiovascular health, make it a great option for further investigation.

4. Supporting PMS symptoms

Premenstrual syndrome (PMS) can cause a range of symptoms, from cramps to tiredness, and irritability. During this time, magnesium levels can fluctuate, so it’s thought that taking a supplement may be a way to soothe some of these common symptoms. In one study, published in the International Journal of Women’s Health and Reproductive Sciences, 60 students received a magnesium supplement to take from the 15th day of their cycle until the same day of the following cycle. What they found was that this intervention effectively reduced symptoms of PMS.

5. Better quality sleep

You may have heard of the trend of making ‘sleepy mocktails’ to drink before bedtime, with many of the recipes going viral online including magnesium supplements – and there’s evidence to back them up. Magnesium regulates several of the neurotransmitters involved in sleep, which is why studies have found that supplements can help lower the amount of time it takes for people to fall asleep, as well as improve the overall quality and duration of sleep.

Tempted to give it a go? Magnesium supplements are readily available and generally affordable. But you can also increase the amount of magnesium you’re getting through diet. Whole grains, leafy greens, nuts, beans, and even dark chocolate, are just some of the examples of magnesium-rich foods. So, for both a physical and mental health boost, this could be a great option to support and improve your overall wellbeing.