Magnesium is crucial for over 300 body functions, supporting bones, muscles, nerves, and the immune system. It’s found in foods like leafy greens, nuts, whole grains, beans, coffee, and dark chocolate. A balanced diet usually provides enough.

It helps *“prevent osteoporosis by balancing calcium levels”*. Low magnesium can weaken bones and raise fracture risk. Magnesium glycinate or citrate (300–400 mg daily) is best, especially with vitamin D and calcium.

Magnesium is also key for *“blood sugar control”*. A deficiency may increase the risk of type 2 diabetes. Magnesium taurate or chloride (250–350 mg daily, after meals) can help maintain healthy levels.

For mental health, magnesium supports mood-regulating neurotransmitters like serotonin and GABA. *“A lack of magnesium is associated with stress and depression.”* Magnesium threonate (200–400 mg daily) may help with anxiety or low mood.

It also relieves constipation by softening stools and relaxing muscles. Magnesium citrate or oxide (400–500 mg at night) is effective, but not for long-term use.

Those with kidney issues should avoid supplements unless advised by a doctor. *“Always consult a healthcare provider before starting any new supplement.”*