Magnesium draws water into the colon and relaxes intestinal muscles
Magnesium citrate or oxide are common OTC remedies for occasional constipation
✅ Effective short-term
⚠️ Not for long-term use without medical guidance
🩺 Best for: Occasional relief — not chronic gut disorders
2. Muscle Cramps & Bone/Joint Discomfort
Low magnesium may contribute to leg cramps, especially at night
Often seen in older adults, pregnant women, or those with poor diets
💡 Studies show mixed results — but some find relief with supplementation
✅ Combine with calcium and vitamin D for better bone support
3. Anxiety & Mild Stress
Magnesium influences GABA receptors, which calm the nervous system
Observational studies link low intake with higher anxiety levels
🧠 Small trials suggest magnesium glycinate or L-threonate may help mild anxiety — but not clinical depression
❌ Not a replacement for therapy or medication
4. Type 2 Diabetes & Insulin Resistance
Many people with type 2 diabetes have lower magnesium levels
Deficiency may worsen insulin resistance
📊 Some research shows supplementation improves blood sugar control — modestly
🩺 Always use alongside diet, exercise, and prescribed treatment — never as a substitute
5. Sleep Issues
Magnesium helps regulate melatonin and calm nerve activity
Supplements like magnesium glycinate are popular for promoting restful sleep
✅ Safe and gentle for many — especially when combined with good sleep hygiene
⚠️ Who Might Be Low in Magnesium?
Certain groups are more likely to have inadequate levels:
✅
Older adults
Absorption decreases with age; medications increase excretion
✅
People with type 2 diabetes
High blood sugar increases urinary loss
✅
Heavy alcohol users
Alcohol impairs absorption and increases excretion
✅
Those with GI disorders
Crohn’s, celiac, or IBS affect nutrient uptake
✅
Long-term use of diuretics or PPIs
Medications that deplete magnesium
🩸 Blood tests (serum magnesium) can check levels — though they don’t always reflect total body stores.
