Your body contains a large amount of magnesium, about 25 grams on average, about half of which is in your bones. The rest is distributed through every organ in the body. Magnesium plays a role in more than 300 chemical reactions throughout the body to keep your muscles, nerves, bones, heart and immune system healthy. Most people can get adequate magnesium from a diet heavy on high-fiber foods, including beans, whole grains, vegetables, nuts and seeds.
Blood Pressure
Magnesium might play an important role in regulating blood pressure, according to the National Institutes of Health's Office of Dietary Supplements, or ODS. Diets high in magnesium are linked to lower blood pressure, and evidence suggests that increasing magnesium levels in the diet might help treat high blood pressure. But foods high in magnesium also tend to be high in potassium and fiber, which might also help lower blood pressure, so it's hard to know if magnesium or one of the other nutrients provides the benefit. So far, studies have shown that magnesium supplements might cause small decreases in blood pressure but not enough evidence exists yet to know for sure that this works, according to MedlinePlus. If you have high blood pressure, talk to your doctor before taking magnesium supplements.
Heart Dangers
People with higher magnesium levels appear to have lower risks of heart disease, stroke and abnormal heart rhythms, according to ODS. They might also have a lower risk of high blood pressure and diabetes, which increase the risk of heart disease and stroke. These studies were done with surveys that measured magnesium intake in the foods that respondents ate. It's not known whether magnesium supplements would have the same benefit. Magnesium might also benefit people with heart valve problems, high cholesterol and angina, or chest pain, but not enough research exists to be sure this works. If you have any of these conditions, talk to your doctor before taking magnesium supplements.
Blood Sugar
Some studies, but not all, have linked low intake of magnesium to an increased risk of developing type 2 diabetes later in life, according to ODS. Magnesium helps regulate the effectiveness of insulin, the hormone that regulates blood sugar levels. Some research has found that increasing magnesium levels in diabetics might help them better control their disease. But not all studies agree. If you have diabetes, talk to your doctor before taking magnesium supplements.
Bones
Magnesium deficiency might increase the risk of the bone disease osteoporosis, probably because it helps regulate calcium levels, according to ODS. Some research indicates that raising magnesium intake can help increase the density of bones in women with low magnesium levels or prevent the loss of bone density. But more research is needed to prove that magnesium is beneficial for people with osteoporosis. Talk to your doctor before taking magnesium supplements.
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