Magnesium

Leads to moderate reductions in blood pressure, particularly in individuals with elevated levels or low magnesium intake. 1, 2

Leads to small reductions in muscle soreness, with limited and inconsistent evidence. 13, 14

May reduce the frequency and intensity of migraines, with modest and variable effects. 8, 9

Helps reduce symptoms of premenstrual syndrome, including mood changes and discomfort. 15, 16

Leads to small improvements in mood, with modest effects across studies. 10, 11, 12

Leads to small improvements in insulin sensitivity and blood glucose levels, especially in individuals with metabolic issues. 3, 4, 5

Supports bone health and mineral density, particularly in individuals with low magnesium intake or higher risk of deficiency. 6, 7

Leads to small improvements in sleep, including reduced time to fall asleep, with limited and inconsistent evidence. 17