Heart Health | Mental Health

Magnesium

500mg
,
See label
  • Reduction in blood pressure
  • Reduction in anxiety
  • Potential sleep improvement

$ 0.00 
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NSF Certified
FDA-registered facility
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3rd party lab tested

Why we recommend

To assess magnesium benefits, we compared results from multiple systematic reviews that review the literature.1,2,3,4

While magnesium showed no impact on mortality or cancer risk,1 the combined data from 23 trials found a reduction in blood pressure.4 In addition, 4 out of 8 studies found a positive impact on anxiety for adults with mild anxiety.3 Meanwhile, 2 of 5 studies found benefits for sleep (including duration), but this finding was not seen in the majority of studies.2

In addition, 58% of Americans get less than the recommended amount of Magnesium, according to the National Health and Nutrition Examination Survey.

Research benefits

Heart Health
Positive impact
Highlights:

Combined data from 23 trials showed a small but significant reduction in blood pressure; Kass, 2012 (22).

Anxiety
Positive or no impact
Highlights:

4 of 8 randomized trials in mildly anxious adults showed a decrease in subjective anxiety scores.

4 of 7 studies on premenstrual syndrome anxiety found a decrease in subjective anxiety.

Source: Boyle, 2017 (21).

Sleep performance
Positive or no impact
Highlights:

An Iranian review with good study aggregation methods found that 2 of 5 studies found improvement in some aspect of sleep (slow wave sleep time, total sleep time, etc.).

Source: Arab, 2022. (20).

Harms
Risk of GI side effects
Highlights:

Source: US Preventive Services Task Force, 2018 (11).

References

    References

    1. O’Connor EA, Evans CV, Ivlev I, et al. Vitamin, Mineral, and Multivitamin Supplementation for the Primary Prevention of Cardiovascular Disease and Cancer: A Systematic Evidence Review for the U.S. Preventive Services Task Force. Rockville (MD): Agency for Healthcare Research and Quality (US); 2021 Jun. (Evidence Synthesis, No. 209.) Available from: https://www.ncbi.nlm.nih.gov/books/NBK581642/
    2. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
    3. 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.
    4. Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis. Eur J Clin Nutr. 2012 Apr;66(4):411-8. doi: 10.1038/ejcn.2012.4. Epub 2012 Feb 8. PMID: 22318649.
    5. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003 Sep;16(3):183-91. PMID: 14596323.
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