| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Strength | Improves (the measure goes up) | 1 study | 26 people |
Supplement
Magnesium is a mineral that helps hundreds of enzymes run, keeping nerves, muscles and the heart working normally. People look at it most often for migraine, where the evidence is strong and research pointed to fewer, milder attacks. Beyond that, trials found no clear difference for muscle cramps, though blood pressure improved, with moderate evidence.
Sources: PMID 34247796; PMID 32956536
- Updated
- How we grade
- 91 studies cited
- Best evidence
- Grade B
- Conditions studied
- 42
- Outcomes
- 248
- Graded outcomes
- 041612
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
General Cardiovascular Health
- Blood Pressure: improves
- High-density lipoprotein (HDL)
- Serum Magnesium: improves
Asthma
- Asthma Symptoms: improves
- C-Reactive Protein (CRP): improves
Metabolic Health
- Blood glucose: improves
- Blood Pressure: improves
- Serum Magnesium: improves
Type 1 Diabetes
- Blood glucose: improves
- Blood Pressure: improves
- Triglycerides: improves
Metabolic Syndrome
- Blood glucose: improves
- Blood Pressure: improves
- Serum Magnesium: improves
Overweight
- Blood glucose: improves
- Blood Pressure: improves
- Serum Magnesium: improves
Rheumatoid Arthritis (RA)
- Blood glucose: improves
- Insulin Resistance: improves
- Insulin: changes; see studies
Prediabetes
- Blood glucose: improves
- Blood Pressure: improves
- C-Reactive Protein (CRP): improves
Depression
- C-Reactive Protein (CRP): improves
- Serum Magnesium: improves
- Depression Symptoms: improves
Sleep Health
- C-Reactive Protein (CRP): improves
- Serum Magnesium: improves
- Sleep Quality: improves
Coronary Artery Disease (CAD)
- C-Reactive Protein (CRP): improves
- Serum Magnesium: improves
- Homocysteine: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 3 studies | 64 people | ||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 64 people | |||
| Homocysteine | Improves (the measure goes down) | 64 people |
Bone Health
- Bone Mineral Density: improves
- Osteocalcin: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Bone Mineral Density Small Improvement | Improves (the measure goes up) | Small effect | 1 study | 44 people | ||
| Osteocalcin | Improves (the measure goes up) | 2 studies | 46 people |
Premenstrual Syndrome (PMS)
- Anxiety Symptoms: improves
- PMS Symptoms: improves
- Depression Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anxiety Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 126 people | |||
| PMS Symptoms | Improves (the measure goes down) | 5 studies | 311 people | |||
| Depression Symptoms | Improves (the measure goes down) | 3 studies | 126 people |
General Athletic Performance
- Aerobic Exercise Metrics: improves
- Blood glucose: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Moderate Improvement | Improves (the measure goes up) | Moderate effect | 23 people | |||
| Blood glucose | Improves (the measure goes down) | 17 studies | 23 people | |||
| Muscle Oxygenation | Improves (the measure goes up) | 1 study | 23 people | |||
| Strength | Improves (the measure goes up) | 1 study | 26 people | |||
| Insulin | Changes; see studies | 23 people |
Aerobic Exercise Performance
- Aerobic Exercise Metrics: improves
- Blood glucose: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Moderate Improvement | Improves (the measure goes up) | Moderate effect | 23 people | |||
| Blood glucose | Improves (the measure goes down) | 17 studies | 23 people | |||
| Muscle Oxygenation | Improves (the measure goes up) | 1 study | 23 people | |||
| Insulin | Changes; see studies | 23 people |
Cycling Performance
- Aerobic Exercise Metrics: improves
- Blood glucose: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Moderate Improvement | Improves (the measure goes up) | Moderate effect | 23 people | |||
| Blood glucose | Improves (the measure goes down) | 17 studies | 23 people | |||
| Muscle Oxygenation | Improves (the measure goes up) | 1 study | 23 people | |||
| Insulin | Changes; see studies | 23 people |
Running Performance
- Aerobic Exercise Metrics: improves
- Blood glucose: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Moderate Improvement | Improves (the measure goes up) | Moderate effect | 23 people | |||
| Blood glucose | Improves (the measure goes down) | 17 studies | 23 people | |||
| Muscle Oxygenation | Improves (the measure goes up) | 1 study | 23 people | |||
| Insulin | Changes; see studies | 23 people |
Swimming Performance
- Aerobic Exercise Metrics: improves
- Blood glucose: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Moderate Improvement | Improves (the measure goes up) | Moderate effect | 23 people | |||
| Blood glucose | Improves (the measure goes down) | 17 studies | 23 people | |||
| Muscle Oxygenation | Improves (the measure goes up) | 1 study | 23 people | |||
| Insulin | Changes; see studies | 23 people |
Pregnancy and Delivery Health
- Cramps
- Pregnancy Complications: improves
- Pre-Eclampsia Risk: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cramps No effect | NoneNo effect | 8 studies | 38 people | |||
| Pregnancy Complications | Improves (the measure goes up) | 3 studies | 1,158 people | |||
| Pre-Eclampsia Risk | Changes; see studies | 2 studies | 1,042 people | |||
| Infant Death Risk | Improves (the measure goes down) | 1 study | 5,903 people | |||
| Infant Birth Weight | Improves (the measure goes down) | 5,577 people |
Migraine Headache
- Cramps
- Migraine Severity: improves
- Pre-Eclampsia Risk: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cramps No effect | NoneNo effect | 8 studies | 157 people | |||
| Migraine Severity | Improves (the measure goes down) | 2 studies | 258 people | |||
| Pre-Eclampsia Risk | Changes; see studies | 2 studies | 157 people | |||
| Migraine Duration | Improves (the measure goes down) | 150 people | ||||
| Migraine Frequency | Improves (the measure goes down) | 189 people |
Muscle Recovery
- Cortisol
- Muscle Soreness: improves
- Creatine Kinase: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cortisol No effect | NoneNo effect | 2 studies | 18 people | |||
| Muscle Soreness | Improves (the measure goes down) | 2 studies | 31 people | |||
| Creatine Kinase | Changes; see studies | 1 study | 27 people | |||
| Testosterone | Improves (the measure goes up) | 1 study | 30 people | |||
| Creatinine | Improves (the measure goes up) | 18 people | ||||
| Exercise Recovery | Improves (the measure goes up) | 9 people | ||||
| Hematocrit | Improves (the measure goes up) | 18 people | ||||
| Hemoglobin | Improves (the measure goes up) | 18 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 9 people | ||||
| Lactate Dehydrogenase | Improves (the measure goes up) | 18 people | ||||
| Muscular Endurance | Improves (the measure goes up) | 22 people | ||||
| Myoglobin | Improves (the measure goes up) | 18 people | ||||
| Power Output | Improves (the measure goes up) | 18 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 22 people |
Polycystic Ovary Syndrome (PCOS)
- Acne Symptoms
- Blood glucose: improves
- Blood Pressure: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Acne Symptoms No effect | NoneNo effect | 64 people | ||||
| Blood glucose | Improves (the measure goes down) | 17 studies | 142 people | |||
| Blood Pressure | Improves (the measure goes down) | 10 studies | 100 people | |||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 141 people | |||
| C-Reactive Protein (CRP) | Improves (the measure goes down) | 3 studies | 84 people | |||
| Triglycerides | Improves (the measure goes down) | 2 studies | 142 people | |||
| Insulin Resistance | Improves (the measure goes down) | 1 study | 142 people | |||
| Quality of Life | Improves (the measure goes up) | 1 study | 64 people | |||
| Sleep Quality | Improves (the measure goes up) | 1 study | 84 people | |||
| Testosterone | Improves (the measure goes up) | 1 study | 166 people | |||
| Body Mass Index (BMI) | Improves (the measure goes down) | 142 people | ||||
| Hair Regrowth | Improves (the measure goes up) | 64 people | ||||
| High-density lipoprotein (HDL) | Improves (the measure goes up) | 142 people | ||||
| Insulin | Changes; see studies | 142 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 142 people | ||||
| Luteinizing Hormone | Improves (the measure goes up) | 57 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 84 people | ||||
| Progesterone | Improves (the measure goes up) | 57 people | ||||
| Serum DHEA | Improves (the measure goes up) | 57 people | ||||
| Sex Hormone Binding Globulin | Improves (the measure goes up) | 102 people | ||||
| TNF-Alpha | Improves (the measure goes down) | 84 people | ||||
| Total Antioxidant Capacity (TAC) | Improves (the measure goes up) | 84 people | ||||
| Total cholesterol | Improves (the measure goes down) | 142 people | ||||
| Waist circumference | Improves (the measure goes down) | 142 people | ||||
| Weight | Improves (the measure goes down) | 142 people |
Insomnia
- Insomnia Signs and Symptoms
- Serum Magnesium: improves
- Sleep Duration: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Insomnia Signs and Symptoms No effect | NoneNo effect | 43 people | ||||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 56 people | |||
| Sleep Duration | Improves (the measure goes up) | 1 study | 33 people | |||
| Sleep Quality | Improves (the measure goes up) | 1 study | 10 people | |||
| Restless Leg Syndrome Symptoms | Improves (the measure goes down) | 10 people | ||||
| Sleep Disturbance Signs and Symptoms | Improves (the measure goes down) | 10 people | ||||
| Sleep Efficiency | Improves (the measure goes up) | 43 people | ||||
| Sleep Latency | Improves (the measure goes down) | 33 people |
Fibromyalgia
- Arterial Stiffness
- Serum Magnesium: improves
- Fibromyalgia Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Arterial Stiffness No effect | NoneNo effect | 75 people | ||||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 75 people | |||
| Fibromyalgia Symptoms | Improves (the measure goes down) | 1 study | 80 people | |||
| Pain | Improves (the measure goes down) | 1 study | 75 people | |||
| Quality of Life | Improves (the measure goes up) | 1 study | 75 people | |||
| Sleep Quality | Improves (the measure goes up) | 1 study | 75 people | |||
| Stress Signs and Symptoms | Improves (the measure goes down) | 1 study | 75 people | |||
| Fatigue Symptoms | Improves (the measure goes down) | 75 people |
Menopause
- Bilirubin
- Blood glucose: improves
- Osteocalcin: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Bilirubin No effect | NoneNo effect | 52 people | ||||
| Blood glucose | Improves (the measure goes down) | 17 studies | 52 people | |||
| Osteocalcin | Improves (the measure goes up) | 2 studies | 20 people | |||
| Triglycerides | Improves (the measure goes down) | 2 studies | 52 people | |||
| Transferrin | Improves (the measure goes up) | 1 study | 52 people | |||
| High-density lipoprotein (HDL) | Improves (the measure goes up) | 52 people | ||||
| Homocysteine | Improves (the measure goes down) | 52 people | ||||
| Kidney Function | Improves (the measure goes up) | 52 people | ||||
| Lactate Dehydrogenase | Improves (the measure goes up) | 52 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 52 people | ||||
| Parathyroid Hormone | Improves (the measure goes up) | 52 people | ||||
| Plasma Vitamin D | Improves (the measure goes up) | 52 people | ||||
| Serum Albumin | Improves (the measure goes up) | 52 people | ||||
| Total cholesterol | Improves (the measure goes down) | 52 people | ||||
| Urea | Improves (the measure goes up) | 52 people | ||||
| Uric Acid | Improves (the measure goes down) | 52 people |
Cardiovascular Disease
- Arterial Stiffness
- Blood Pressure: improves
- Serum Magnesium: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Arterial Stiffness No effect | NoneNo effect | 86 people | ||||
| Blood Pressure | Improves (the measure goes down) | 10 studies | 164 people | |||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 60 people | |||
| Sleep Quality | Improves (the measure goes up) | 1 study | 60 people | |||
| Combined Anxiety & Depression | Improves (the measure goes down) | 60 people | ||||
| Vascular Function | Improves (the measure goes up) | 202 people |
Iron Deficiency Anemia
- Hematocrit
- Transferrin: improves
- Hemoglobin: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Hematocrit No effect | NoneNo effect | 45 people | ||||
| Transferrin | Improves (the measure goes up) | 1 study | 45 people | |||
| Hemoglobin | Improves (the measure goes up) | 45 people | ||||
| Total Iron Binding Capacity | Improves (the measure goes up) | 45 people |
Restless Leg Syndrome
- Insomnia Signs and Symptoms
- Serum Magnesium: improves
- Sleep Duration: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Insomnia Signs and Symptoms No effect | NoneNo effect | 10 people | ||||
| Serum Magnesium | Improves (the measure goes up) | 6 studies | 10 people | |||
| Sleep Duration | Improves (the measure goes up) | 1 study | 10 people | |||
| Sleep Quality | Improves (the measure goes up) | 1 study | 10 people | |||
| Restless Leg Syndrome Symptoms | Improves (the measure goes down) | 10 people | ||||
| Sleep Disturbance Signs and Symptoms | Improves (the measure goes down) | 10 people | ||||
| Sleep Efficiency | Improves (the measure goes up) | 10 people | ||||
| Sleep Latency | Improves (the measure goes down) | 10 people |
Atrial Fibrillation
- All-Cause Mortality
- Atrial Fibrillation Incidence: changes; see studies
- Length of hospitalization: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| All-Cause Mortality No effect | NoneNo effect | 1,550 people | ||||
| Atrial Fibrillation Incidence | Changes; see studies | 1 study | 3,373 people | |||
| Length of hospitalization | Improves (the measure goes down) | 1,244 people |
Muscle Cramps
- Cramps: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cramps | Improves (the measure goes down) | 8 studies | 177 people |
Constipation
- Constipation Signs and Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Constipation Signs and Symptoms | Improves (the measure goes down) | 3 studies | 184 people |
Preeclampsia
- Pre-Eclampsia Risk: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Pre-Eclampsia Risk | Changes; see studies | 2 studies | 2,653 people |
Attention Deficit Hyperactivity Disorder (ADHD)
- ADHD Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| ADHD Symptoms | Improves (the measure goes down) | 1 study | 15 people |
Body Composition
- Strength: improves
Hormone Health
- Testosterone: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Testosterone | Improves (the measure goes up) | 1 study | 30 people |
Muscle Size Strength
- Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Strength | Improves (the measure goes up) | 1 study | 26 people |
Pain Relief
- Pain: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Pain | Improves (the measure goes down) | 1 study | 64 people |
Stress
- Stress Signs and Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Stress Signs and Symptoms | Improves (the measure goes down) | 1 study | 264 people |
Tinnitus
- Tinnitus Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Tinnitus Symptoms | Improves (the measure goes down) | 1 study | 19 people |
Muscle Size & Strength
- Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Strength | Improves (the measure goes up) | 1 study | 26 people |
What the published studies found
10 automated readings
LDL cholesterol
The studies disagree. The best available review (2026, 78 studies) found an improvement in LDL cholesterol, while 3 of the 7 studies read found no clear difference. The evidence is very weak.
7 studies counted of 9 read: 5 reviews and 2 trials (93 people in the trials).
- Meta-analysis, 2026; 78 studies: improves (the review the verdict rests on). Comprehensive Effects of Magnesium Supplementation on Cardiometabolic Risk Factors: A Systematic Review and Dose-Response Meta-Analysis
- Meta-analysis, 2025; 20 studies; general population aged 18 years and older: no clear difference.
no significant differences in serum levels of TC, TG, and LDL-C
The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized controlled trials - Meta-analysis, 2021; 12 studies: improves.
Mg administration led to significant reduction of serum low-density lipoprotein (LDL) levels
The Effects of Magnesium Supplementation on Lipid Profile Among Type 2 Diabetes Patients: a Systematic Review and Meta-analysis of Randomized Controlled Trials - Meta-analysis, 2017; diabetic and nondiabetic individuals: improves. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis
- Meta-analysis, 2017; diabetic and non-diabetic individuals: no clear difference.
LDL-C (WMD -0.01 mmol/L, 95% CI -0.13, 0.11, p = 0.903)
Effect of magnesium supplementation on lipid profile: a systematic review and meta-analysis of randomized controlled trials - Randomised trial, 1994; 43 people; patients with non-insulin-dependent diabetes mellitus: improves. Effects of oral magnesium supplementation on plasma lipid concentrations in patients with non-insulin-dependent diabetes mellitus
- Crossover trial, 1989; 50 people; healthy volunteers: no clear difference.
Analysis of variance (ANOVA), comparing the mean of each component of the lipid profile at …
Effects of magnesium oxide on the lipid profile of healthy volunteers
Constipation
The best available review (2023, 8 studies, 787 people) found a large improvement in constipation. That review studied adults with chronic constipation. All 5 studies read agree. The evidence is moderate.
5 studies counted of 11 read: 1 review and 4 trials (455 people in the trials).
- Meta-analysis, 2023; 8 studies, 787 people; adults with chronic constipation: improves (the review the verdict rests on).
68% responded to magnesium oxide and 19% to control
The effect of food, vitamin, or mineral supplements on chronic constipation in adults: A systematic review and meta-analysis of randomized controlled trials - Randomised trial, 2021; 90 people; patients with chronic idiopathic constipation: improves.
68.3% in the MgO group (P < 0.0001)
Senna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial - Randomised trial, 2019; 226 people; outpatients with functional constipation: improves.
Treatment response was more frequent in the Hépar arm
Time to treatment response of a magnesium- and sulphate-rich natural mineral water in functional constipation - Randomised trial, 2019; 33 people; japanese female patients with chronic constipation: improves.
met by 25.0% of placebo vs 70.6% of MgO group
A Randomized Double-blind Placebo-controlled Trial on the Effect of Magnesium Oxide in Patients With Chronic Constipation - Randomised trial, 2017; 106 people: improves.
complete spontaneous bowel movements per week tended to be higher
Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study
- Meta-analysis, 2023; 8 studies, 787 people; adults with chronic constipation: improves (the review the verdict rests on).
Endurance performance
The studies read are too weak to tell whether Magnesium changes endurance performance. The evidence is very weak.
4 studies counted of 8 read: 4 trials (95 people in the trials).
- Randomised trial, 2014; 25 people; professional male volleyball players: improves.
significant increases (of up to 3 cm) in countermovement jump
Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation - Crossover trial, 2012; 38 people; healthy, physically active adults: no clear difference.
no significant difference between the first
Effects of MagPro™ on muscle performance - Crossover trial, 2001; 32 people; physically active women: no clear difference.
performance and recovery indices were not significantly affected
The effects of magnesium supplementation on exercise performance - Randomised trial, 1985; human volunteers and rat quadriceps muscles: no clear difference.
neither the exerted force nor the endurance time increased
Effects of potassium + magnesium aspartate on muscle metabolism and force development during short intensive static exercise
- Randomised trial, 2014; 25 people; professional male volleyball players: improves.
Fatigue
The studies read are too weak to tell whether Magnesium changes fatigue. They lean toward an improvement, which is not enough to claim one. The evidence is very weak.
3 studies counted of 11 read: 3 trials (111 people in the trials).
- Randomised trial, 2025; 30 people; adults with hypertension, diabetes, or hyperlipidemia: improves. Effects of deep ocean-derived magnesium-enhanced water on metabolic diseases with microbiome changes
- Randomised trial, 2012; 49 people; patients undergoing open colonic resection: no clear difference.
pain, fatigue and mobilization were similar in the groups
Effect of the laxative magnesium oxide on gastrointestinal functional recovery in fast-track colonic resection: a double-blind, placebo-controlled randomized study - Randomised trial, 1991; 32 people; patients with chronic fatigue syndrome: improves.
12 of the 15 treated patients said that they had benefited
Red blood cell magnesium and chronic fatigue syndrome
Migraine frequency
The best available review (2020, 16 studies) found an improvement in migraine frequency. That review studied people with migraine. All 6 studies read agree. The evidence is strong.
6 studies counted of 10 read: 4 reviews and 2 trials (173 people in the trials).
- Meta-analysis, 2020; 16 studies; people with migraine: improves (the review the verdict rests on).
decreased risk of frequency and intensity of migraine relapses
Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies - Meta-analysis, 2025; 22 studies; adults with migraine: improves.
Magnesium supplementation reduced migraine attacks (mean difference (MD) = -2.51)
Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials - Systematic review, 2018; 5 studies; migraineurs aged 18-65: improves.
significant reduction of the number of migraine attacks
Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review - Meta-analysis, 2016; 10 studies, 789 people; patients with migraine: improves.
significantly alleviated the frequency and intensity of migraine
Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials - Randomised trial, 2012; 133 people: improves. The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis
- Randomised trial, 2008; 40 people; patients with migraine without aura: improves.
post/pretreatment ratios of migraine attack frequency, severity and P1 amplitude in Mg treatment group were …
The effects of magnesium prophylaxis in migraine without aura
- Meta-analysis, 2020; 16 studies; people with migraine: improves (the review the verdict rests on).
Muscle cramps
A Cochrane review (2020, 11 studies, 735 people) found little or no difference in muscle cramps. That review studied people with skeletal muscle cramps. 7 of the 10 studies read agree; 1 found mixed results, 1 found an improvement, 1 found no clear answer. The evidence is moderate.
10 studies counted of 11 read: 5 reviews and 5 trials (331 people in the trials).
- Meta-analysis, 2020; 11 studies, 735 people; people with skeletal muscle cramps: no clear difference (the review the verdict rests on).
differences in measures of cramp frequency when comparing magnesium to placebo were small
Magnesium for skeletal muscle cramps - Meta-analysis, 2026; 13 studies, 760 people; adults with muscle cramps or myalgia: mixed results.
magnesium significantly reduced cramp frequency compared with placebo
The Role of Electrolytes in Muscle Pain Syndromes: A Systematic Review and Meta-Analysis With Implications for Temporomandibular Disorder - Meta-analysis, 2021; 4 studies, 332 people; pregnant women: no clear difference.
frequency of leg cramps after treatment was not decreased
Effect of oral magnesium supplementation for relieving leg cramps during pregnancy: A meta-analysis of randomized controlled trials - Systematic review, 2020; 8 studies, 576 people; women with leg cramps in pregnancy: unclear: evidence too weak to tell.
results indicated that women may be more likely to report never having any leg cramps
Interventions for leg cramps in pregnancy - Meta-analysis, 2014; 7 studies, 361 people; adults with nocturnal leg cramps: no clear difference.
difference in the median number of leg cramps per week
Effect of magnesium therapy on nocturnal leg cramps: a systematic review of randomized controlled trials with meta-analysis using simulations - Randomised trial, 2020; 132 people; pregnant women with leg cramps in first trimester: no clear difference.
no difference between the two groups was found
Oral magnesium supplementation for leg cramps in pregnancy-An observational controlled trial - Randomised trial, 2011; 46 people; community-dwelling older adult rest cramp sufferers: no clear difference.
magnesium versus placebo arms, was -2.4 versus -1.7
The effect of magnesium infusion on rest cramps: randomized controlled trial - Randomised trial, 2008; 38 people; pregnant women with leg cramps: no clear difference.
no significant differences between the two groups
Does oral magnesium substitution relieve pregnancy-induced leg cramps? - Crossover trial, 1999; 42 people; ambulatory patients with frequent nocturnal leg cramps: no clear difference.
no significant differences between magnesium and placebo
Magnesium for the treatment of nocturnal leg cramps: a crossover randomized trial - Randomised trial, 1995; 73 people; women with pregnancy-related leg cramps: improves.
decreased leg cramp distress (p < 0.05
The effect of oral magnesium substitution on pregnancy-induced leg cramps
- Meta-analysis, 2020; 11 studies, 735 people; people with skeletal muscle cramps: no clear difference (the review the verdict rests on).
Muscle soreness
Mixed or unclear: two readings of the studies disagreed. One reading found mixed results for muscle soreness, the other an improvement. The question is open.
5 studies counted of 10 read: 2 reviews and 3 trials (66 people in the trials).
- Meta-analysis, 2026; 13 studies, 760 people; adults with muscle cramps or myalgia: mixed results (the review the verdict rests on). The Role of Electrolytes in Muscle Pain Syndromes: A Systematic Review and Meta-Analysis With Implications for Temporomandibular Disorder
- Systematic review, 2024; 4 studies; physically active individuals: improves. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review
- Randomised trial, 2025; 35 people: no clear difference.
no differences between treatments on any outcome
No Effect of Topical Application of a Commercial Magnesium Gel on Exercise Recovery in Active Individuals - Randomised trial, 2022; 22 people: improves.
Mg significantly reduced (∼1-2 units lower
Effects of Magnesium Supplementation on Muscle Soreness and Performance - Crossover trial, 2019; 9 people; nine male recreational runners: improves.
Recovery of blood glucose and muscle soreness were enhanced in SUP
One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running
Muscle strength
The studies read are too weak to tell whether Magnesium changes muscle strength. The strongest review read studied hospitalised adults with or at risk for acute alcohol withdrawal. The evidence is very weak.
5 studies counted of 11 read: 3 reviews and 2 trials (65 people in the trials).
- Systematic review, 2013; 4 studies, 317 people; hospitalised adults with or at risk for acute alcohol withdrawal: unclear: evidence too weak to tell (the review the verdict rests on).
no significant increase in handgrip strength
Magnesium for alcohol withdrawal - Meta-analysis, 2017; 14 studies, 542 people; athletes, untrained healthy individuals, elderly, alcoholics: no clear difference.
no significant improvements in the supplementation group were observed regarding
The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review - Meta-analysis, 2000; 12 studies: no clear difference.
Strength of evidence favors those studies finding no effect of Mg supplementation, regardless of whether …
The effects of magnesium supplementation on exercise performance - Crossover trial, 2012; 44 people; children and adolescents with cystic fibrosis: improves.
MIP and MEP significantly improved only after magnesium administration
Oral magnesium supplementation in children with cystic fibrosis improves clinical and functional variables: a double-blind, randomized, placebo-controlled crossover trial - Crossover trial, 1993; 21 people; mechanically ventilated patients with respiratory failure: no clear difference.
There were no significant differences in Pimax (37 +/- 14 vs 42 +/- 20 cm …
The lack of effect of routine magnesium administration on respiratory function in mechanically ventilated patients
- Systematic review, 2013; 4 studies, 317 people; hospitalised adults with or at risk for acute alcohol withdrawal: unclear: evidence too weak to tell (the review the verdict rests on).
Sleep quality
The studies disagree. The best available review (2026, 12 studies) found little or no difference in sleep quality, while 4 of the 5 studies read found an improvement. The evidence is very weak.
5 studies counted of 10 read: 3 reviews and 2 trials (155 people in the trials).
- Systematic review, 2026; 12 studies; adults with sleep-related outcomes: no clear difference (the review the verdict rests on).
Findings were inconsistent across subjective outcomes
Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled Trials - Systematic review, 2024; 15 studies; patients with anxiety or sleep disorders: improves.
Five out of eight sleep-related studies reported improvements in sleep parameters
Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review - Meta-analysis, 2021; 3 studies, 151 people; older adults with insomnia: improves.
sleep onset latency time was 17.36 min less
Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis - Randomised trial, 2024; 80 people; adults with self-reported sleep problems: improves.
MgT significantly (p < 0.05) improved vs placebo deep sleep score
Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial - Randomised trial, 2022; 75 people; patients with restless legs syndrome: improves. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial
- Systematic review, 2026; 12 studies; adults with sleep-related outcomes: no clear difference (the review the verdict rests on).
Stress
Mixed or unclear: two readings of the studies disagreed. One reading found an improvement for stress, the other evidence too weak to tell. The question is open.
4 studies counted of 9 read: 4 reviews.
- Meta-analysis, 2025; 28 studies: unclear: evidence too weak to tell (the review the verdict rests on).
no conclusive impact on oxidative stress biomarkers was observed
Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation - Meta-analysis, 2022; 4 studies, 198 people; pregnant women with gestational diabetes mellitus: improves.
altered oxidative stress markers TAC ( μ ^ = 1.09
Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials - Systematic review, 2020; 16 studies; domestic pigs: mixed results. Is Magnesium Supplementation an Effective Nutritional Method to Reduce Stress in Domestic Pigs? A Systematic Review
- Systematic review, 2017; 14 studies; women aged 18 years and over: mixed results. The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review
- Meta-analysis, 2025; 28 studies: unclear: evidence too weak to tell (the review the verdict rests on).
Key findings
- Blood glucoseImproves (the measure goes down)
- Blood PressureImproves (the measure goes down)
- Asthma SymptomsImproves (the measure goes down)
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Studies cited
91 studies from PubMed
- The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized controlled trials.
- Effects of magnesium on postprandial serum lipid responses in healthy human subjects
- The effect of magnesium supplementation on biochemical markers of bone metabolism or blood pressure in healthy young adult females
- Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- Effect on blood pressure of potassium, calcium, and magnesium in women with low habitual intake
- Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double-Blind, Placebo-Controlled Intervention Trial
- The Effect of Magnesium Supplementation on Endothelial Function: A Randomised Cross-Over Pilot Study.
- The Acute Effect of Magnesium Supplementation on Endothelial Function: A Randomized Cross-Over Pilot Study.
- Efficacy of Magnesium Supplementation on Glycemic Control in Type 2 Diabetes Patients: A Meta-analysis.
- Oral magnesium supplementation in insulin-requiring Type 2 diabetic patients
- The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial
- Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial
- Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials
- The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes
- Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: A pooled analysis of 24 randomized controlled trials.
- Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women
- A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls
- Magnesium supplementation alleviates premenstrual symptoms of fluid retention
- Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome
- Oral magnesium successfully relieves premenstrual mood changes
- Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trial
- Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial
- Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults
- The effect of magnesium supplementation on glucose and insulin levels of tae-kwan-do sportsmen and sedentary subjects
- Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.
- Adrenocorticotropic hormone and cortisol levels in athletes and sedentary subjects at rest and exhaustion: effects of magnesium supplementation
- Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials
- Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion
- Effects of Magnesium Supplementation on Muscle Soreness and Performance.
- One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running.
- Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race.
- Effect of intensive magnesium supplementation on the in vitro oxidizability of LDL and VLDL in Mg-depleted type 1 diabetic patients
- Long term magnesium supplementation influences favourably the natural evolution of neuropathy in Mg-depleted type 1 diabetic patients (T1dm)
- Oral magnesium supplementation in asthmatic children: a double-blind randomized placebo-controlled trial
- Urinary magnesium excretion in asthmatic children receiving magnesium supplementation: a randomized, placebo-controlled, double-blind study
- Effect of oral magnesium supplementation on measures of airway resistance and subjective assessment of asthma control and quality of life in men and women with mild to moderate asthma: a randomized placebo controlled trial
- Oral magnesium and vitamin C supplements in asthma: a parallel group randomized placebo-controlled trial
- The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials
- Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension
- Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures
- Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial.
- On the significance of magnesium in extreme physical stress
- Effect of magnesium supplementation on strength training in humans
- Magnesium for skeletal muscle cramps
- Does oral magnesium substitution relieve pregnancy-induced leg cramps
- The effect of magnesium infusion on rest cramps: randomized controlled trial.
- Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps.
- Magnesium for the treatment of nocturnal leg cramps: a crossover randomized trial.
- A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps
- Effect of oral magnesium supplementation for relieving leg cramps during pregnancy: A meta-analysis of randomized controlled trials.
- Magnesium supplementation in pregnancy.
- [Magnesium substitution in pregnancy. A prospective, randomized double-blind study].
- BRAzil magnesium (BRAMAG) trial: a double-masked randomized clinical trial of oral magnesium supplementation in pregnancy
- Oral Magnesium Supplementation for the Prevention of Preeclampsia: a Meta-analysis or Randomized Controlled Trials.
- Antenatal magnesium sulphate and adverse neonatal outcomes: A systematic review and meta-analysis.
- Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep
- Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans
- Phase 2 study examining magnesium-dependent tinnitus
- Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?
- Short-Term Magnesium Therapy Alleviates Moderate Stress in Patients with Fibromyalgia: A Randomized Double-Blind Clinical Trial.
- Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain.
- Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial
- The effects of magnesium supplementation on serum level of brain derived neurotrophic factor (BDNF) and depression status in patients with depression.
- Randomized study of the effects of vitamin D and/or magnesium supplementation on mood, serum levels of BDNF, inflammation, and SIRT1 in obese women with mild to moderate depressive symptoms
- The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
- Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study.
- Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis
- Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.
- Senna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial.
- Lactobacillus reuteri DSM 17938 and Magnesium Oxide in Children with Functional Chronic Constipation: A Double-Blind and Randomized Clinical Trial.
- A Randomized Double-blind Placebo-controlled Trial on the Effect of Magnesium Oxide in Patients With Chronic Constipation.
- MAGraine: Magnesium compared to conventional therapy for treatment of migraines.
- The effects of magnesium prophylaxis in migraine without aura
- Comparative study of magnesium, sodium valproate, and concurrent magnesium-sodium valproate therapy in the prevention of migraine headaches: a randomized controlled double-blind trial.
- Magnesium supplementation and preeclampsia in low-income pregnant women - a randomized double-blind clinical trial.
- Does Magnesium Affect Sex Hormones and Cardiometabolic Risk Factors in Patients with PCOS? Findings from a Systematic Review and Meta-Analysis.
- Clinical and Metabolic Responses to Magnesium Supplementation in Women with Polycystic Ovary Syndrome.
- Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial
- Effects of Melatonin and/or Magnesium Supplementation on Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial
- The effects of magnesium supplementation on abnormal uterine bleeding, alopecia, quality of life, and acne in women with polycystic ovary syndrome: a randomized clinical trial.
- L-Threonic Acid Magnesium Salt Supplementation in ADHD: An Open-Label Pilot Study.
- Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome: a 12-week, placebo-controlled, double-blinded pilot trial.
- The effect of long-term magnesium intake on inflammatory markers in patients with metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials.
- Magnesium supplementation and iron status among female students: The intervention study.
- Magnesium Sulfate Improves Some Risk Factors for Atherosclerosis in Patients Suffering from One or Two Coronary Artery Diseases: A Double-blind Clinical Trial Study
- Effect of oral magnesium supplement on cardiometabolic markers in people with prediabetes: a double blind randomized controlled clinical trial.
- Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis.
- The effect of preoperative oral magnesium oxide on the severity of postoperative pain among women undergoing hysterectomy.
- Effects of Oral Magnesium Supplementation on Vascular Function: A Systematic Review and Meta-analysis of Randomized Controlled Trials.
- Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery.
- Magnesium for Prevention of New-onset Postoperative Atrial Fibrillation Following Cardiac Surgery: A Systematic Review and Meta-analysis of Randomized Controlled Trials.