Magnesium supplements may improve your cholesterol balance

Cardiovascular diseases are the leading cause of illness and premature death worldwide. Major risk factors include smoking, diabetes, high blood pressure, and dyslipidemia, which is an imbalance in blood lipids. However, according to a new meta-analysis published in Nutrition Journal, magnesium supplementation may help improve the lipid balance, particularly by significantly increasing HDL cholesterol, thereby improving the ratio between LDL and HDL.

Fats in the body fall into several main categories and forms. With regard to cardiovascular health, the main focus is on triglycerides and cholesterol.
Most fats (from both animal and plant sources) consist of triglycerides. Our bodies can also produce and break down triglycerides in the liver and fat tissue. Triglycerides are an integral part of cell membranes and serve as an important energy source and fat storage form. When carried in the bloodstream, they are bound to the VLDL protein, but elevated triglyceride levels increase the risk of cardiovascular disease.

Cholesterol is involved in the structure of cell membranes and the formation of hormones, vitamins, coenzyme Q10, and other vital substances. Most cholesterol is produced in the liver, often from carbohydrates. In the blood, cholesterol is transported from the liver to tissues as LDL and returned from the tissues to the liver as HDL. There needs to be a proper balance between these two forms. This balance is often disturbed by elevated insulin, diabetes, or abdominal obesity, leading to too much LDL relative to HDL.
As shown, the lipid balance plays a key role in cardiovascular health, and some studies have indicated that magnesium supplementation can regulate levels of various blood lipids. In the new review and meta-analysis, the researchers investigated the effect of different magnesium supplements on total cholesterol, LDL, HDL, and triglycerides in the general population aged 18 years and older.

By searching five databases (Cochrane Library, ClinicalTrials.gov, ISI Web of Science, Scopus, and PubMed), the researchers identified 89 suitable studies published up to 2024. Overall, the meta-analysis showed that magnesium supplements significantly increased HDL levels compared to placebo groups. However, there were no significant differences between groups in terms of total cholesterol, LDL, or triglyceride levels.

How can magnesium raise HDL levels?

Magnesium is involved in hundreds of enzyme processes that are essential for energy metabolism and various metabolic functions. According to the new meta-analysis, magnesium can increase the activity of the LCAT-enzyme (lecithin cholesterol acyltransferase), which raises HDL levels. Magnesium may also enhance the activity of desaturase enzymes, which help convert the omega-3 fatty acid ALA into EPA and DHA. Both compounds are also known to increase HDL.
The researchers found that the beneficial effect of magnesium supplementation was only observed in studies lasting longer than 84 days.
In most studies, daily doses ranged from 50 to 500 mg of magnesium. A significant effect was only seen in participants who received more than 300 mg of magnesium per day.
Participants who were in poor health and had particularly low HDL levels benefited the most from taking magnesium. Additionally, magnesium supplements in organic forms were more effective due to better absorption.

More about cholesterol and cardiovascular disease

As mentioned, cholesterol is a vital substance involved in cell membranes and the formation of hormones, vitamins, and other compounds. We produce our own cholesterol. About two-thirds is made in the liver. One-third comes from dietary sources.
Nevertheless, a diet high in refined carbohydrates can lead to elevated insulin levels. This, in turn, can turn the liver into a virtual fat factory, where is produces an excessive amount of triglycerides and LDL

Moreover, there is strong evidence that LDL only becomes dangerous when attacked by free radicals as a result of oxidative stress and chronic inflammation. This is why diabetes, obesity, and smoking are so harmful to the cardiovascular system. They are associated with oxidative stress and chronic inflammation, which cause free radicals to attack LDL cholesterol, rendering it dysfunctional and leading to its accumulation in artery walls.

You can read more in this article:

»WHO: The leading cause of death globally is chronic inflammation«

References:

Mitra Hariri et al. The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized trials. Nutrition Journal 2025