Magnesium Benefits your Sleep, Skin, Hair and Headaches

7 Science-backed Health Benefits of Magnesium

1. Helps Regulate Sleep, Stress Levels

2. May Relieve Migraines, Headaches

3. Promotes Bone-building

4. Supports Skin and Hair Health

5. May Benefit Pregnant Women

6. May Prevent Cardiovascular (Heart) Diseases

7. Supports Energy Production and Muscle Health

10 Foods Rich in Magnesium

  • Almonds
  • Pumpkin seeds
  • Soybeans, soymilk
  • Fish (salmon)
  • Poultry
  • Brown rice
  • Beef
  • Bananas
  • White potatoes
  • Milk and yogurt


  1. Magnesium Fact Sheet for Health Professionals, Office of Dietary Supplements, National Institutes of Health
  2. Magnesium The Nutrition Source, Harvard T.H. Chan School of Public Health
  3. The connection between magnesium and sleep Health in a Heartbeat, UFHealth Podcasts
  4. Magnesium in headache Magnesium in the Central Nervous System, Adelaide (AU): University of Adelaide Press; 2011.
  5. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions Nutrients. 2013 Aug; 5(8): 3022–3033.
  6. An update on magnesium and bone health Biometals. 2021 Aug;34(4):715–736.
  7. Myth or Reality — Transdermal Magnesium? Nutrients. 2017 Aug; 9(8): 813.
  8. Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin Int J Dermatol. 2005 Feb;44(2):151–7.
  9. Magnesium Micronutrient Information Center, Linus Pauling Institute, Oregon State University
  10. Nutrition of women with hair loss problem during the period of menopause Prz Menopauzalny. 2016 Mar; 15(1): 56–61.
  11. Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial Adv Biomed Res. 2017; 6: 109.
  12. Magnesium supplementation in pregnancy Cochrane Database Syst Rev. 2014 Apr; 2014(4): CD000937.
  13. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies Nutrients. 2018 Feb; 10(2): 168.
  14. Magnesium and Cardiovascular Disease Adv Chronic Kidney Dis. 2018 May;25(3):251–260.
  15. Lack Energy? Maybe It’s Your Magnesium Level AgResearch Magazine, United States Department of Agriculture
  16. Magnesium for skeletal muscle cramps Cochrane Database Syst Rev. 2012 Sep; 2012(9): CD009402.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store