Magnesium and turmeric rank among the top 10 most popular supplements, according to Consumer Lab. Turmeric is best known for its powerful anti-inflammatory properties, but it may also help fight free radicals, prevent some cancers, and improve your memory. Magnesium, on the other hand, is often used to promote better sleep, regulate blood pressure, and help the body manage stress more effectively.
Individually, both supplements offer some impressive health perks. According to Dr. Chris Mohr, a fitness and nutrition advisor at Garage Gym Reviews, combining the two could deliver even greater benefits. “The compound curcumin that is in turmeric may support joint health and could lower oxidative stress,” Mohr said. “Magnesium may relax muscles and improve sleep and may also help with curcumin absorption, making the combination more effective for managing inflammation, recovery, and overall well-being.” Together, magnesium and turmeric may be especially helpful in supporting heart health and boosting your mental well-being.
How magnesium and turmeric improve your heart and brain health
When it comes to heart health, most people focus on getting enough potassium. Magnesium deserves just as much attention. This mineral helps your blood vessels relax by regulating how your muscles contract. A 2018 article in Open Heart said that magnesium helps balance sodium and potassium levels in your cells to keep your blood pressure in check. Not getting enough magnesium has been linked to high blood pressure, hardened arteries, blood clots, and even stroke. Cholesterol is another piece of the puzzle, and a 2017 meta-analysis in Nutrition Journal suggests turmeric may help lower both LDL (the “bad” cholesterol) and total cholesterol.
Magnesium isn’t just good for your heart—it’s also great for your brain. Low magnesium levels have been linked to anxiety and depression, according to a 2018 review in Nutrients. Some studies show that magnesium supplements can help ease symptoms of both. Turmeric can also help by boosting brain chemicals that improve mood and increasing levels of BDNF, a protein that supports brain health. On top of that, turmeric helps lower inflammation in the brain and reduces stress hormones like cortisol, according to a 2021 review from the Australian and New Zealand Journal of Psychiatry.
Magnesium and turmeric may interact with some medications
Mohr says there are a few things to consider before taking magnesium and turmeric, such as your current medications. “People on blood thinners or those with clotting disorders should be careful with turmeric since it can impact anticoagulant effects,” he said. “Magnesium can interact with some medications, like certain antibiotics and blood pressure drugs.”
Men need at least 400 milligrams of magnesium a day, and women should aim for 310 milligrams. If you want to supplement your diet with magnesium, the National Institutes of Health suggests capping your magnesium supplements to 350 milligrams. “High doses of magnesium may also cause digestive discomfort, especially in supplement form and too much magnesium may cause GI concerns, as it has the potential to relax all muscles, including the GI tract,” Mohr said. Remember that magnesium is also found in heartburn medicines.
You don’t have to limit dietary magnesium from fortified foods, milk, yogurt, legumes, and nuts because your kidneys will eliminate it. “Anyone with kidney disease should talk to a doctor before supplementing with magnesium, as excess amounts can be difficult for the body to excrete,” Mohr said.
Turmeric supplements range from 500 to 2,000 milligrams. People with bleeding disorders, diabetes, iron deficiencies, or liver disease should check with their doctor before taking turmeric supplements. Rather than take a concentrated turmeric supplement, you can include turmeric in your diet by making golden milk or blending turmeric root into a smoothie.
