The Top 8 Benefits of Magnesium

Magnesium is an essential mineral involved in 600+ biological reactions in our bodies, including energy production, organ function, muscle relaxation, blood pressure regulation, and immune support. Deficiencies, even modest ones, in this key mineral and electrolyte may result in health complications and a reduced quality of life. Research finds that low magnesium levels are a risk factor for numerous pathologies, including depression, insulin resistance, type 2 diabetes, heart disease, osteoporosis, and hypertension (among others).[1,2]

The recommended daily allowance (RDA) for magnesium is 400-420 mg for men and 310-320 mg for women; however, studies show that most adults don’t consume sufficient amounts.[1]

Early warning signs of magnesium deficiency include fatigue, confusion, irritability, weakness, heart issues, muscle cramps, loss of appetite, and difficulty sleeping. Today, we’ll discuss the top benefits of magnesium as well as identify some easy ways to include magnesium in your diet.

Top 8 Benefits of Magnesium

Improved Sleep and Mood

Ever notice how refreshed, happy and naturally energized you feel after a good night’s sleep?! That’s because a good night’s sleep does a body (and mind) good. And, if you’re looking to perform better, recover faster, and live a long life, then consistently getting quality sleep is essential.

Magnesium supplementation has been shown to help individuals improve sleep quality, which offers several downstream benefits, including better energy levels, better stress response, and greater feelings of happiness.[3,4,5]

Energy Booster

We’ve all been on the wrong end of a poor night’s sleep. You’re tired, grumpy, and sluggish. One of the reasons you may also feel drained is a lack of magnesium as deficiencies in the mineral can result in chronic fatigue. In fact, research shows that low red blood cell magnesium levels have been found in individuals experiencing chronic fatigue.[6]

Research finds that supplementing with magnesium significantly improved feelings of energy as well as a reduction in fatigue.[7]

Promotes Heart and Vascular Health

Magnesium plays a key role in blood pressure regulation, heart contractions, and vascular health, and studies note it may help prevent heart disease and strokes.[8,9] Magnesium supplementation has been shown to support cardiovascular health and lower the risk of certain conditions.[10,11]

Supports Healthy Blood Sugar Control

Magnesium plays a key role in blood sugar regulation as it is for release and action of insulin -- the body’s primary sugar-shuttling hormone.

Research demonstrates that magnesium supplementation improves insulin response, and glucose tolerance in diabetics.[12,13,14]

Supports Healthy Pregnancy

Women typically need 310-320mg of magnesium per day; however, this requirement increases during pregnancy due to the fact that you’re nourishing a growing human. The recommended daily intake for pregnant women is approximately 350-400 mg per day.[15]

Magnesium deficiency during pregnancy has been linked to gestational diabetes as well as preeclampsia, preterm delivery, and fetal growth difficulties. Supplementing with magnesium has been shown to significantly decrease the incidence of these complications.[16,17]

Improves Premenstrual Syndrome (PMS), Menstrual Cramps, and Menopause

Among its many roles in the body, magnesium is also involved in healthy hormone production. Low magnesium levels can impact your monthly menstrual cycle, magnifying PMS symptoms as well as leading to painful menstruation.

Research indicates that when women take a supplement containing magnesium they experience a significant reduction in PMS symptoms.[18,19] One of the ways in which magnesium helps is that it relaxes the smooth muscle cells of the uterus to relieve menstrual cramps and acts on the blood vessels to reduce hot flashes.

This is one of the key reasons we have included magnesium in Hormone Support Plus. Our 5-in-1 women’s health formula is designed to support healthy menstrual regulation, PMS, hormone balance, mood, and metabolism. In addition to magnesium, we also include other research-backed ingredients, including myo-inositol, folic acid, chasteberry, KSM-66 ashwagandha, and L-Theanine.

Reduces Migraine and Tension Headaches

Low magnesium levels are known to trigger migraine and tension headaches. Supplementing with magnesium has been shown to significantly help individuals that battle migraines and headaches. In fact, one study concluded that magnesium “may reduce the frequency of attacks, reduce the costs of treatment and reduce serious side effects of treatment.”[20]

Improves Attention & Focus

Magnesium deficiency has been investigated as a contributing factor to the development of attention deficit disorders. Multiple human studies find that magnesium supplements reduce hyperactivity in children and improve attention.[21,22]

The Best Forms of Magnesium

Magnesium is available in several different forms; however, not all forms are effectively absorbed by our bodies. Oxide forms are the most ubiquitous, as magnesium oxide is very cheap, but it has low bioavailability.

Instead, you want to seek out magnesium supplements that use better quality forms, such as citrate or glycinate, which offer better bioavailability.

1UP Super Magnesium delivers 300mg of bioavailable magnesium from a combination of magnesium bisglycinate chelate and magnesium malate. But, that’s not all. Each scoop of this easy-to-mix powder also contains L-Theanine, vitamin C, and Vitamin D3, for stress, antioxidant, immune and hormone support.

It can be taken anytime of day to support magnesium intake, but we prefer to take it 30-60 minutes before bed to promote relaxation and sleep.

References

1. Colaneri-Day, S., & Rosanoff, A. (2025). Clinical Guideline for Detection and Management of Magnesium Deficiency in Ambulatory Care. Nutrients, 17(5), 887. https://doi.org/10.3390/nu17050887
2. DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. PMID: 29387426; PMCID: PMC5786912.
3. Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024 Apr 29;16(4):e59317.
4. Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012; 17(12):1161-9.
5. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
6. Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet. 1991 Mar 30;337(8744):757-60. doi: 10.1016/0140-6736(91)91371-z. PMID: 1672392.
7. Ahlborg B, Ekelund LG, Nilsson CG. Effect of potassium-magnesium-aspartate on the capacity for prolonged exercise in man. Acta Physiol Scand. 1968 Sep-Oct;74(1):238-45. doi: 10.1111/j.1748-1716.1968.tb04231.x. PMID: 5721821.
8. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.
9. Fritzen R, Davies A, Veenhuizen M, Campbell M, Pitt SJ, Ajjan RA, Stewart AJ. Magnesium Deficiency and Cardiometabolic Disease. Nutrients. 2023 May 17;15(10):2355. doi: 10.3390/nu15102355. PMID: 37242238; PMCID: PMC10222666.
10. Cheng, Y., Zullo, A. R., Yin, Y., Shao, Y., Liu, S., Zeng‐Treitler, Q., & Wu, W. (2025). Nonprescription Magnesium Supplement Use and Risk of Heart Failure in Patients With Diabetes: A Target Trial Emulation. Journal of the American Heart Association, 14(7), e038870. https://doi.org/10.1161/JAHA.124.038870
11. Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, J., Zhang, W., & Song, Y. (2016). Effects of Magnesium Supplementation on Blood Pressure. Hypertension, 68(2), 324–333. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664
12. Asbaghi O, Moradi S, Kashkooli S, Zobeiri M, Nezamoleslami S, Hojjati Kermani MA, Lazaridi AV, Miraghajani M. The effects of oral magnesium supplementation on glycaemic control in patients with type 2 diabetes: a systematic review and dose-response meta-analysis of controlled clinical trials. Br J Nutr. 2022 Dec 28;128(12):2363-2372. doi: 10.1017/S0007114521005201. Epub 2022 Jan 20. PMID: 35045911.
13. Rodrigues AK, Melo AE, Domingueti CP. Association between reduced serum levels of magnesium and the presence of poor glycemic control and complications in type 1 diabetes mellitus: A systematic review and meta-analysis. Diabetes Metab Syndr. 2020 Mar-Apr;14(2):127-134. doi: 10.1016/j.dsx.2020.01.015. Epub 2020 Feb 1. PMID: 32088645.
14. Zamani M, Haghighat N. The Effects of Magnesium Supplementation on Serum Magnesium and Calcium Concentration in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Clin Nutr Res. 2022 Apr 29;11(2):133-145. doi: 10.7762/cnr.2022.11.2.133. PMID: 35559000; PMCID: PMC9065397.
15. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3
16. Tan X, Huang Y. Magnesium supplementation for glycemic status in women with gestational diabetes: a systematic review and meta-analysis. Gynecol Endocrinol. 2022 Mar;38(3):202-206. doi: 10.1080/09513590.2021.1988558. Epub 2021 Dec 15. PMID: 34907820.
17. Yuan J, Yu Y, Zhu T, Lin X, Jing X, Zhang J. Oral Magnesium Supplementation for the Prevention of Preeclampsia: a Meta-analysis or Randomized Controlled Trials. Biol Trace Elem Res. 2022 Aug;200(8):3572-3581. doi: 10.1007/s12011-021-02976-9. Epub 2021 Nov 13. PMID: 34775542.
18. Yaralizadeh, M., Nezamivand-chegini, S., Najar, S., & Namjoyan, F. (2024). Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students : A Randomized Controlled Trial. 12(2), 70–76. https://doi.org/10.15296/ijwhr.2023.25
19. Porri, D., Biesalski, H. K., Limitone, A., Bertuzzo, L., & Cena, H. (2021). Effect of magnesium supplementation on women’s health and well-being. NFS Journal, 23, 30–36. https://doi.org/https://doi.org/10.1016/j.nfs.2021.03.003
20. Domitrz I, Cegielska J. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine-From Theory to Practice. Nutrients. 2022 Mar 5;14(5):1089. doi: 10.3390/nu14051089. PMID: 35268064; PMCID: PMC8912646.
21. Starobrat-Hermelin B, Kozielec T. The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnes Res. 1997 Jun;10(2):149-56. PMID: 9368236.
22. Hemamy M, Heidari-Beni M, Askari G, Karahmadi M, Maracy M. Effect of Vitamin D and Magnesium Supplementation on Behavior Problems in Children with Attention-Deficit Hyperactivity Disorder. Int J Prev Med. 2020 Jan 24;11:4. doi: 10.4103/ijpvm.IJPVM_546_17. PMID: 32089804; PMCID: PMC7011463.