Magnesium uses a single essential mineral that plays a central role in hundreds of enzymatic reactions, including those involved in energy production, glucose metabolism, nerve transmission, muscle contraction, and vascular tone. When used in supplemental form, magnesium has been studied for its effects on metabolism, body composition, blood sugar control, cardiovascular health, and endothelial function.​

Supports a healthy metabolism*; Helps unlock energy from food*

Magnesium is a critical cofactor in ATP production and in enzymes that regulate carbohydrate and fat metabolism, which means adequate magnesium status supports efficient conversion of food into usable cellular energy. In people with metabolic syndrome and low magnesium levels, oral magnesium chloride providing about 380 mg elemental magnesium daily for 16 weeks significantly improved multiple components of metabolic syndrome, including fasting glucose, triglycerides, and blood pressure, compared with placebo.pmc.ncbi.nlm.nih+2​

A randomized double-blind, placebo-controlled trial enrolled 198 adults with metabolic syndrome and hypomagnesemia, who were assigned to magnesium chloride solution (382 mg elemental magnesium/day) or placebo for 16 weeks. At the end of the study, fewer participants in the magnesium group still met criteria for metabolic syndrome, and the magnesium group showed greater reductions in systolic and diastolic blood pressure, fasting glucose, and triglycerides than the placebo group.sciencedirect​

Reviews and meta-analyses also indicate that oral magnesium supplementation can modestly improve lipid parameters, with reductions in triglycerides and LDL-cholesterol particularly evident in individuals with higher baseline cholesterol or triglyceride levels. Mechanistically, these effects are linked to magnesium’s roles in insulin signaling, lipid metabolism, and vascular smooth muscle relaxation, which together help support a healthier metabolic profile.pmc.ncbi.nlm.nih+1

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References

1. Oral Magnesium Supplementation and Metabolic Syndrome: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Guerrero-Romero F, Simental-Mendía LE, Hernández-Ronquillo G, Rodriguez-Morán M. Nutrients. 2018;10(4):E389. doi:10.3390/nu10040389.sciencedirect​
   
2. Dietary Magnesium and Cardiovascular Disease. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Nutrients. 2018;10(2):E168. doi:10.3390/nu10020168.pmc.ncbi.nlm.nih​
   
3. Effects of magnesium supplementation on muscle health and exercise performance. Fanelli C, De Pergola G, et al. Nutrients. 2024;16(13):2133. doi:10.3390/nu16132133.pmc.ncbi.nlm.nih​
   
4. Oral Magnesium Supplementation for Treating Glucose Metabolism in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Veronese N, Demurtas J, et al. Nutrients. 2021;13(11):4074. doi:10.3390/nu13114074.pubmed.ncbi.nlm.nih

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Promotes balanced body composition*

Skeletal muscle and adipose tissue are metabolically active compartments that influence strength, metabolic rate, and overall body composition. Magnesium participates in muscle contraction, protein synthesis, and glucose uptake, and low magnesium status is associated with poorer physical performance and unfavorable body composition.pubmed.ncbi.nlm.nih+2​

In a randomized clinical trial of middle-aged overweight women, magnesium supplementation over 8 weeks led to a significant increase in lean body mass and a significant decrease in fat mass compared with baseline in the magnesium group, although between-group differences versus placebo did not reach statistical significance. These findings suggest that improving magnesium status may support favorable shifts in body composition, particularly when combined with lifestyle measures such as physical activity.pubmed.ncbi.nlm.nih+1​

Athletic and exercise-focused research indicates that magnesium demand rises with sustained or intensive physical activity, and inadequate intake may impair ATP-dependent enzymes needed for muscle contraction and energy metabolism. Correcting low or marginal magnesium status in active individuals is therefore considered important for maintaining muscle function and potentially supporting better training adaptations over time.pmc.ncbi.nlm.nih+1​

References

1. Does magnesium supplementation improve body composition and muscle strength in middle-aged overweight women? A double-blind, randomized, placebo-controlled trial. Moslehi N, Vafa M, Sarrafzadeh J, Rahimi-Foroushani A, Hosseini S. Biol Trace Elem Res. 2013;153(1–3):111–118. doi:10.1007/s12011-013-9641-1.pubmed.ncbi.nlm.nih​
   
2. Effects of magnesium supplementation on muscle health and exercise performance. Fanelli C, De Pergola G, et al. Nutrients. 2024;16(13):2133. doi:10.3390/nu16132133.pmc.ncbi.nlm.nih​
   
3. Dietary Magnesium and Cardiovascular Disease. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Nutrients. 2018;10(2):E168. doi:10.3390/nu10020168.pmc.ncbi.nlm.nih​

Helps maintain blood sugar levels already in the normal range*

Magnesium is required for optimal insulin receptor function and insulin signaling, and low magnesium status is frequently observed in people with insulin resistance and type 2 diabetes. By serving as a cofactor for enzymes involved in carbohydrate metabolism and insulin action, magnesium can help support healthy glucose handling and maintain blood sugar levels already within the normal range.pmc.ncbi.nlm.nih+2​

A systematic review and meta-analysis of randomized controlled trials evaluating oral magnesium in people with or at risk for diabetes found that supplementation generally improved measures of glucose metabolism and insulin sensitivity, particularly in individuals with magnesium deficiency or poor glycemic control at baseline. Across these trials, oral magnesium (various salts and doses) was associated with reductions in fasting glucose and improvements in surrogate markers of insulin resistance compared with control conditions.pubmed.ncbi.nlm.nih​

In a randomized crossover trial in overweight and obese adults, 500 mg/day magnesium for 4 weeks led to a significant reduction in C-peptide concentrations, with a trend toward lower fasting insulin compared with placebo, consistent with improved insulin dynamics. Experimental data in diabetic animal models further support a mechanistic role, showing that magnesium can increase insulin receptor expression and affinity, enhance downstream signaling, and reduce oxidative damage to pancreatic beta cells.pmc.ncbi.nlm.nih+1​

References

1. Oral Magnesium Supplementation for Treating Glucose Metabolism in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Veronese N, Demurtas J, et al. Nutrients. 2021;13(11):4074. doi:10.3390/nu13114074.pubmed.ncbi.nlm.nih​
   
2. Magnesium supplementation, metabolic and inflammatory markers in overweight and obese adults: A randomized crossover trial. Song Y, He K, Levitan EB, Manson JE, Liu S. Am J Clin Nutr. 2010;93(2):463–469. doi:10.3945/ajcn.110.002139.pmc.ncbi.nlm.nih​
   
3. Magnesium supplementation enhances insulin sensitivity and protects pancreatic β-cells in diabetic rats. Li W, Jiang W, et al. Int J Mol Med. 2015;36(4):1159–1166. doi:10.3892/ijmm.2015.2311.pmc.ncbi.nlm.nih

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Supports healthy blood flow*

Healthy blood flow depends on flexible blood vessels, intact endothelial function, and balanced vascular tone, all of which are influenced by magnesium status. Magnesium contributes to vasodilation, modulates calcium handling in vascular smooth muscle, and can influence blood pressure and arterial stiffness.pubmed.ncbi.nlm.nih+1​

In women with hypertension treated with thiazide diuretics, a randomized double-blind placebo-controlled trial of oral magnesium supplementation for 6 months improved endothelial function as assessed by brachial artery flow-mediated dilation, and was associated with better blood pressure control and markers of reduced subclinical atherosclerosis compared with placebo. In this study, increases in intracellular magnesium concentrations correlated with improvements in flow-mediated dilation, suggesting a direct relationship between cellular magnesium status and endothelial health.pubmed.ncbi.nlm.nih​

Broader dietary and interventional research links higher magnesium intake with lower risk of cardiovascular events and modest improvements in cardiovascular risk factors such as blood pressure and lipid profile, particularly in individuals with elevated baseline risk. These findings support a role for magnesium in helping to maintain healthy blood vessel function and overall cardiovascular health when combined with an appropriate diet and lifestyle.sciencedirect+1​

References

1. Oral magnesium supplementation improves endothelial function and attenuates subclinical atherosclerosis in thiazide-treated hypertensive women. Cunha AR, D’El-Rei J, et al. J Hypertens. 2017;35(1):89–97. doi:10.1097/HJH.0000000000001145.pubmed.ncbi.nlm.nih​
   
2. Dietary Magnesium and Cardiovascular Disease. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Nutrients. 2018;10(2):E168. doi:10.3390/nu10020168.pmc.ncbi.nlm.nih​
   
3. Oral Magnesium Supplementation and Metabolic Syndrome: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Guerrero-Romero F, Simental-Mendía LE, Hernández-Ronquillo G, Rodriguez-Morán M. Nutrients. 2018;10(4):E389. doi:10.3390/nu10040389

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