1. Promotes Heart Health*Magnesium may be important in maintaining heart health  and blood vessel health*. Magnesium deficiency seems to worsen the blood vessel constriction, blood clotting, and stress responses that trigger heart conditions .
2. Improves the Ability to Deal With Stress and Helps to Relax*A magnesium supplement significantly reduces stress in people who are deficient in magnesium. Also, combined with vitamin B6 was 40% more helpful than alone in very stressful situations. Findings support the need for magnesium supplementation for people living in conditions of chronic stress.
3. Helps With Mood, Cognitive Function, and Mental HealthA magnesium supplement significantly improved mood after 2 weeks. Another trial found that magnesium supplements improved mood in seniors.
4. Promotes Healthy Blood Sugar Hormone Function And Promotes Healthy MetabolismMagnesium is important for hormones that regulate blood sugar to function well. Therefore, many people with blood sugar issues and metabolic syndrome are deficient in magnesium. Even when the blood sugar is well-controlled, a supplement would still be necessary to achieve healthy levels. In a clinical trial involving 65 diabetes patients, magnesium supplementation promotes healthy function and metabolism.A large-scale systematic and dose-response analysis found that magnesium supplementation correlated with reduced body weight and waist circumference among specific groups of people. Participants seemed to weigh less and had smaller waist circumference if they took magnesium supplements.Magnesium on its own doesn’t cure blood sugar problems or cause weight loss, but it can be highly beneficial in combination with diet and exercise.
5. Supports Exercise Performance and Recovery improves speed and strength, possibly by making glucose metabolism more efficient. It also supports healthy stress response to exercise, counteracts excessive muscle damage, and improves exercise recovery (400 mg/day, taken at breakfast).
6. Improves Sleep QualityIn a small clinical trial involving 46 elderly subjects with sleep struggles, 500 mg of daily magnesium supplement improved sleep quality, sleep latency, and cortisol. Subjects also had more serum melatonin, slept deeper, and were less likely to wake up in the middle of the night.
7. Builds Stronger BonesMagnesium are key building blocks of your bones. Magnesium deficiency can contribute to osteoporosis by:preventing healthy bone formation, creating brittle bonescausing low-grade inflammationincreasing cortisol, which can contribute to bone lossreducing parathyroid hormone
8. In a clinical trial  involving 73,684 postmenopausal women, low magnesium intake was associated with lower bone density in the hip and whole body. Magnesium intake slightly higher than the Recommended Dietary Allowance was associated with lower arm and wrist fractures from falling.While magnesium is essential for bone health, magnesium supplements alone may not cure osteoporosis or osteopenia. Please speak to your doctor for diagnosis and treatments.
9. Promotes Healthy Blood PressureA meta-analysis of 34 randomized control trials found that magnesium reduced blood pressure. However, the effect size is clinically small (<2 mmHg). Therefore, it may be good for supporting overall health and healthy blood pressure, but you may also need other interventions to achieve healthy blood pressure levels.
10. Promotes Balanced and Healthy Immune SystemMagnesium deficiency contributes to increased inflammation and weak immune responses. In a meta-analysis involving 32,198 people, those with more magnesium had less serum C-reactive protein (a marker of inflammation).Overall, magnesium deficiencies tend to exacerbate or increase the risk of conditions that involve chronic inflammation.
11. Supports Vitamin D Activation and MetabolismBoth Vitamin D and magnesium have important roles in bone health, immune function, and metabolism. Magnesium is a cofactor in vitamin D conversion and activation. Some people cannot increase their blood 25-hydroxy vitamin D levels despite supplementing with vitamin D3 because they are deficient in magnesium. In other words, magnesium deficiency can make vitamin D less effective.Also, in people deficient in magnesium, high doses of vitamin D3 could worsen magnesium deficiency and increase the potential for side effects of excessive vitamin D3, such as having calcium deposits in the arteries.

When you take magnesium in the morning, it supports brain function and stress response throughout the day. In the evening, high doses of magnesium promote relaxation and may help with sleep. Therefore, it is best to divide your magnesium supplement doses throughout the day. If that is not possible, take whenever you can.

It is better to take mineral supplements, such as magnesium, on an empty stomach because you will absorb it more efficiently. However, some people experience upset stomach, so they take it with food.

Studies of inorganic magnesium salts (oxide, chloride, and sulfate) found that stomach acid is necessary for magnesium absorption, so they need to be taken on an empty stomach. However, organic magnesium salts (citrate, glycinate, chelate, etc) are more readily absorbed even when taken with food.

Our bodies don’t store magnesium well. It is generally excreted from your system within 24 hours of intake. Therefore, it is important to take magnesium every day.