Magnesium is a vital mineral involved in over 300 bodily functions. It supports bone health, the immune system, muscles, and nerves. A well-balanced diet rich in fiber typically supplies adequate magnesium, with top sources including leafy greens, legumes, whole grains, seeds, nuts, dark chocolate, and coffee.

Magnesium helps prevent osteoporosis by balancing calcium levels in the body. Low levels can weaken bones and increase the risk of fractures. For better absorption, magnesium glycinate or citrate is recommended, with a daily dose of 300–400 mg alongside vitamin D and calcium.

For blood sugar control, magnesium is essential. Research shows that a deficiency may raise the risk of type 2 diabetes. Magnesium taurate or chloride is recommended at 250–350 mg per day, especially after meals. Foods like beans, whole grains, and dark chocolate support healthy levels.

This mineral also plays a key role in mental health by regulating neurotransmitters such as serotonin and GABA. A lack of magnesium is associated with stress and depression. For anxiety or depression, magnesium threonate is ideal, with a dosage of 200–400 mg daily.

Magnesium can also relieve constipation by softening stools and relaxing digestive muscles. Magnesium citrate or oxide is suggested at 400–500 mg at night. However, it should not be used as a long-term laxative. People with kidney problems should avoid magnesium supplements unless directed by a doctor. Always consult a healthcare provider before starting any new supplement.