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- Magnesium is an essential mineral involved in over 300 bodily functions, playing a key role in bone strength, immune support, muscle function, and nerve health. Many people are deficient, which can impact mental health, digestion, and more. For bone health, magnesium works with calcium to maintain bone density—best taken as magnesium glycinate or citrate (300–400 mg daily) along with calcium and vitamin D. It also helps manage blood sugar and insulin sensitivity, lowering the risk of type 2 diabetes. Magnesium taurate (250–350 mg after meals) is recommended, especially with magnesium-rich foods like whole grains and legumes.
- For mental wellness, magnesium affects mood-related brain chemicals and may ease anxiety and depression—magnesium threonate (200–400 mg in the evening) is best. To relieve constipation, magnesium citrate or oxide draws water into the intestines, easing bowel movements (400–500 mg at night as needed). Low magnesium signs include cramps, fatigue, headaches, sleep issues, and irregular heartbeat. Always consult a doctor before starting supplements, especially if pregnant or on medication. Prioritize magnesium-rich foods first, and avoid excess caffeine or alcohol. Magnesium is a powerful aid for various health concerns when used wisely.