Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a vital role in maintaining muscle and nerve function, bone strength, mood stability, digestion, and immune health.

This guide explores how magnesium can help relieve bone pain, support diabetes management, reduce anxiety and depression, and ease constipation—plus how to use it properly for each condition.

1. Bone Pain and Osteoporosis

Magnesium helps with bone mineralization and regulates calcium levels—both crucial for bone strength. A deficiency may weaken bones and increase fracture risk.

• Recommended form: Magnesium citrate or glycinate (high absorption)

• Dosage: 300–400 mg/day (combine with vitamin D and calcium)

• Best food sources: Leafy greens (spinach, Swiss chard), almonds, cashews, pumpkin seeds

• Tip: Avoid taking high doses of calcium without magnesium, as this may cause calcium buildup in joints and tissues.

2. Diabetes and Blood Sugar Control

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