Nov192025
A bottle of pills spilling across a pink background. The bottle is labelled ‘Mg’ for magnesium.

Why Take Magnesium Supplements: The Benefits

One of the most important minerals for human health, magnesium is involved in over 300 bodily biochemical processes.¹ Despite its significance, many people do not get enough magnesium from their diet, especially if they don’t eat enough leafy greens, whole grains, nuts or seeds. Supplementing with magnesium can help these people meet their nutritional needs and maintain their general health.

Even though a balanced diet can provide most people with enough magnesium, those who suffer from fatigue, cramping in their muscles, stress or certain medical conditions that impair magnesium absorption may find that supplements are especially helpful. Understanding the range of benefits that magnesium provides can help individuals make informed decisions about whether supplementation is appropriate.

What Are the Benefits of a Magnesium Supplement?

Magnesium is one of the body’s most important minerals, contributing to hundreds of biochemical reactions that keep you feeling strong, alert and balanced. Although it is found in many foods, some people may not get enough through diet alone. In these cases, magnesium supplements can help support energy levels, muscle function, bone health and overall wellbeing.

Below are some of the key benefits magnesium provides, along with clearer explanations of why they matter:

Feel Less Tired

Fatigue is one of the most common signs of magnesium deficiency. Magnesium is essential for producing ATP, the body’s main energy molecule. Without enough magnesium, energy production becomes less efficient, which can lead to tiredness and sluggishness.¹
Taking magnesium supplements consistently can help restore energy levels over time. Some studies show that people with low magnesium status notice better endurance, less fatigue and improved performance in daily tasks.²

Maintain a Healthy Electrolyte Balance

Magnesium is a critical player in the body’s electrolyte system, which also includes calcium, potassium and sodium. These electrolytes regulate fluid balance, muscle contractions and nerve signalling. Adequate magnesium helps keep this system in harmony, reducing cramps, spasms or irregular heart rhythms. Individuals who sweat heavily, exercise frequently, or follow restrictive diets may be particularly vulnerable to imbalances.³

Support Your Metabolism

Magnesium is a cofactor for many enzymes involved in metabolising carbohydrates, proteins and fats.⁴ In other words, it helps the body turn food into energy. For those whose diets are low in magnesium, supplementing can ensure these metabolic pathways run smoothly, making it easier to maintain vitality and efficient nutrient use.

Keep Your Teeth and Bones Healthy

Magnesium works together with calcium and vitamin D to support strong bones and teeth. It helps regulate bone-forming cells and influences how calcium is stored and used in the skeleton.⁵ Magnesium supplementation has been shown to improve bone mineral density in individuals with insufficient dietary intake, making it an important consideration for older adults or those at risk of osteoporosis.

Protect Your Mental Wellbeing

Magnesium also contributes to mental health and cognitive function. It regulates neurotransmitter activity, helps control the stress response and supports healthy sleep patterns. Studies have found that magnesium supplementation may reduce symptoms of anxiety and depression, particularly in people with low baseline magnesium levels.⁶,⁷ While it’s not a substitute for mental health treatment, keeping adequate magnesium may provide helpful support for mood and resilience.

Support Muscle Function, Blood Pressure and Recovery

Beyond the major categories above, magnesium is essential for muscle contraction and relaxation. It stabilises ATP molecules (crucial for energy) in muscles, influences calcium balance within cells and helps with recovery after exercise.⁴,⁸
There is also evidence that magnesium helps regulate blood pressure and supports cardiovascular health through vasodilation and anti-inflammatory actions.⁸ Additionally, magnesium may aid recovery from muscle soreness and reduce the risk of injury by ensuring muscle tissues function optimally.⁹

Additional Benefits

Beyond the core functions listed above, magnesium contributes to normal muscle function, healthy blood pressure regulation and cardiovascular support.¹ It also assists in maintaining a healthy immune system, which can be particularly important during periods of stress or illness. 

For individuals with restrictive diets, chronic conditions or increased physical demands, magnesium supplementation can serve as a practical tool for overall wellness.

While most people can meet their magnesium needs through a well-balanced diet, supplements such as Magnesium Complex can help to optimise your magnesium levels when if you don’t get enough from your diet. For those concerned about deficiency, or looking to support energy, bone or mental health, consulting a healthcare professional is advised to determine the right dosage. 

References 

  1. National Institutes of Health (NIH). (2022). Magnesium: Fact sheet for health professionals. Available at: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  2. Magnesium and stress – Magnesium in the Central Nervous System. Available at: https://www.ncbi.nlm.nih.gov/books/NBK507250/
  3. The Role and the Effect of Magnesium in Mental Disorders. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7352515/
  4. Effect of magnesium deficiency on energy metabolism and muscle health. (PMC).
  5. The Integral Role of Magnesium in Muscle Integrity and Aging. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745813/
  6. Magnesium supplementation beneficially affects depression in adults. Frontiers in Psychiatry. Available at: https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full
  7. The Effects of Magnesium Supplementation on Subjective Anxiety. (PMC). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/
  8. Effects of magnesium supplementation on muscle soreness. Translational Medicine. Available at: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-024-05434-x
  9. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact. (PMC). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8065437/