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Can You Prevent 5 Common Health Conditions with Magnesium? 
by SANE Treatment Expert Christine Mattice & Jonathan Bailor with help from our friends at thenutritionwatchdog.com

Magnesium is an essential mineral your body needs to function properly. According to the National Institutes of Health (NIH), magnesium is directly involved in more than 300 biochemical reactions in the human body. It's crucial for proper nerve conduction and muscle contraction; it’s a key nutrient for proper growth and maintenance of bones; it aids digestion. And much more.


The problem is that magnesium doesn’t stick around. It’s water soluble, meaning that you lose much of it through perspiration, respiration, and urination. Consequently, you must replenish magnesium daily by getting at least 100 mg per day. Sadly, research indicates many Americans don’t consume nearly that much magnesium. A study published in the journal Nutrients found that approximately half the people in the US and Europe are severely deficient in magnesium.


Insufficient magnesium intake can lead to many of the most common health conditions in the US.

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5 Health Conditions Related to Magnesium Deficiency

Here are 5 of the most common health conditions that may be related to magnesium deficiency. 

#1 - Type 2 Diabetes

According to the Centers for Disease Control (CDC), more than 30 million Americans have been diagnosed with diabetes and another 84 million people have prediabetes, a precursor to diabetes. Most of those with prediabetes are unaware of their condition.

Magnesium may help. Magnesium is important for glucose metabolism, which may lower the risk of type 2 diabetes. A meta-analysis of 7 studies published the Journal of Internal Medicine showed that a mere 100 mg increase of magnesium per day reduced the risk of type 2 diabetes by 15 percent. Other studies have shown an even higher percent reduction in diabetes risk – simply by increasing magnesium intake.

#2 - Migraine Headaches

The Migraine Research Foundation states that migraine headaches affect 39 million Americans and that 1 in 4 families include someone with migraine. 

Evidence suggests magnesium could be a factor in the prevalence of migraine headaches. According to the NIH, those with low serum and tissue magnesium tend to have more migraine headaches than those with adequate amounts of magnesium. 

Several small research studies showed a small reduction in the frequency of migraine headaches for those who significantly increased their intake of magnesium. 

#3 - Heart Disease

Heart disease is the leading cause of death in the US, and low magnesium levels could be a factor.

Studies show that even a slight deficiency of magnesium can negatively affect proper heart function. (This shouldn’t be a surprise, as the heart is a muscle, and magnesium is essential for muscle contraction.) 

A study published in the American Heart Journal showed those with higher levels of serum magnesium had a 38 percent reduced risk of cardiac death compared to those with lower levels.

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#4 - Anxiety Disorder

Anxiety, according to the Anxiety and Depression Association of America, is the most common mental health condition in the US. It affects at least 40 million US adults. 

Many of the distressing symptoms of anxiety may be reduced or eliminate with magnesium. Studies show a link between low magnesium levels and anxiety. Researchers theorize this might be due to magnesium’s effect on gut bacteria. Low levels of magnesium change the types of gut bacteria present, triggering anxiety.

#5 - Depression

The National Institute of Mental Health states that major depressive disorder affects more than 17 million US adults in a given year.

Magnesium may help. Magnesium is essential for mood regulation. In fact, studies show a link between magnesium deficiency and depression. One study even showed that magnesium supplementation may improve mood as effectively as prescription antidepressants! 

Increasing Magnesium Intake

Increasing your magnesium intake isn’t difficult. You can take regular magnesium supplements, of course, but it’s better for your overall health if you get it through your diet. Here are a few foods high in magnesium.

  • Leafy Greens, such as spinach
  • Almonds 
  • Cashews
  • Dark Chocolate
  • Avocado
  • Greek Yogurt
  • Fatty fish, such as salmon
  • Tomatoes

Enjoy a magnesium-rich diet and watch your health improve!

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A special thanks to Jillian Levy for her help curating this content.
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