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You may have heard the buzz around magnesium. Whether related to claims that it might improve sleep or help you poop, magnesium has moved more into the spotlight over the last years. But what is magnesium, and what can it actually do for you? And should you be taking a supplement? Or can you get enough from food alone?
Magnesium is an important nutrient for your overall health, especially for your heart, muscles and nerves. And unfortunately, many people in the U.S. consume less than what’s recommended.
Here, we’ll talk about the benefits of magnesium, the best food sources, how much you need in a day and what to look for in a magnesium supplement.
What Is Magnesium?
Magnesium is an essential mineral found throughout the body and is also naturally found in many foods. This mineral “is critical to many functions in the body and plays a role in everything from bone health to nerve function,” says NJ-based dietitian Erin Palinski-Wade, RD, CDCES author of ‘2 Day Diabetes Diet. It works with over 300 different enzymes in the body to carry out crucial functions such as protein and energy production, muscle and nerve function, blood pressure regulation and blood glucose control, helping with high blood pressure and diabetes management.
Palinski-Wade adds that magnesium also helps control your calcium and vitamin D levels, which are essential for healthy bone formation. Magnesium is an electrolyte, along with sodium, potassium, phosphorus, chloride, and calcium. Electrolytes help move nutrients into your cells to enable functions like nerve impulses, muscle contractions, and heartbeats, as well as help regulate fluid balance and ensure proper hydration.
Magnesium Deficiency
Magnesium deficiencies occur when your magnesium levels are below a healthy range because you don’t eat enough magnesium-rich foods or take a supplement to compensate for that. While many Americans don’t eat enough foods with magnesium, a deficiency per se is not very common. Yet, some potential symptoms of a magnesium deficiency include:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Numbness
- Tingling
- Muscle contractions
- Cramps
- Seizures
- Personality changes
- Abnormal heart rhythms
- Coronary spasms
Severe cases of magnesium deficiency can lead to seizures and hypocalcemia or hypokalemia (low levels of calcium and potassium) because electrolyte balance is disrupted.
Health Benefits of Magnesium
Many functions in your body rely on this mineral. Here are some of the ways magnesium positively impacts your overall health.
May Help Manage Your Blood Pressure
Magnesium plays a role in how our hearts beat, so getting an adequate amount may help you prevent high blood pressure and lower your risk of heart disease. “Some research shows that magnesium supplementation can help lower blood pressure but only by a small amount,” says Toby Amidor, M.S., RD, CDN, registered dietitian and author of Up Your Veggies: Flexitarian Recipes for the Whole Family. Established research shows a link between magnesium supplementation and lower diastolic blood pressure (the lower number), but only by about 2 mmHg. That said, some research has shown that magnesium supplementation in older adults may be beneficial to keeping blood pressure levels in check.
May Reduce Your Risk of Diabetes
“Magnesium helps with glucose metabolism,” says Amidor, and therefore, helps support healthy blood sugar levels and reduce the risk of diabetes. Additionally, research has shown that eating enough daily magnesium reduces blood pressure, hyperglycemia (high blood sugar levels) and hypertriglyceridemia (high triglyceride levels), which may improve metabolic syndrome and help manage diabetes.
Supports Your Bone Health
“Because magnesium helps to regulate calcium and vitamin D in the body, it is essential for bone health and a key nutrient in preventing bone loss and osteoporosis,” says Palinski-Wade
Amidor adds that there is a positive association between magnesium intake and bone mineral density in both men and women, meaning that you’ll have stronger bones that are less likely to break.
Might Improve Your Sleep Quality
Improving sleep is one of magnesium’s most touted benefits in the wellness world. And while some research shows that magnesium may enhance sleep quality, more research is needed to support these claims. However, adequate magnesium can help with mood regulation, a critical function for overall health and wellness, says Palinski-Wade. Therefore, you might be able to sleep better with less stress and anxiety.
Benefits Your Heart Health
Magnesium is an essential nutrient for your heart health. Palinski-Wade shares that it helps maintain a regular heart rhythm. This is because magnesium plays a role in the active transport of calcium and potassium ions across cell membranes, which steadies the heart rhythm.
May Reduce Inflammation
Magnesium is an antioxidant, and getting enough might help lower chronic inflammation in your body, which can help with everything from longevity to healthy weight management and chronic disease risk. Some studies have found that magnesium supplementation may significantly help reduce inflammatory markers in your body, such as IL-1.
May Fights Migraines
Migraine is one of the most common types of headaches and is considered a neurological disorder. People who have migraines also experience additional symptoms like nausea, vomiting and sensitivity to light, sound and smells. Some research has shown promising benefits of using magnesium to help treat and prevent migraines. However, more is needed to prove this. Additionally, Amidor notes that a magnesium deficiency may promote headaches, which could increase your risk of experiencing migraines.
Food Sources
Magnesium is naturally found in food and abundant in leafy greens, beans, legumes, whole grains and more. Here are some of the top sources of magnesium:
- Pumpkin seeds: 1 ounce (37% Daily Value)
- Chia seeds: 1 ounce, roasted (26% DV)
- Almonds: 1 ounce, dry roasted (19% DV)
- Spinach: ½ cup, boiled (19% DV)
- Cashews: 1 ounce, dry roasted (18% DV)
- Peanuts: 1 ounce, oil roasted (15% DV)
- Soymilk: 1 cup (15% DV)
- Black beans: ½ cup cooked (14% DV)
- Edamame: ½ cup, shelled and cooked (12% DV)
- Potato: 3½ ounces, baked with skin (10% DV)
- Brown rice: ½ cup, cooked (10% DV)
- Plain yogurt: 8 ounces, low-fat (10% DV)
How Much Magnesium Do You Need?
Magnesium recommendations vary by age, sex and stage of life. Below is a list of the Recommended Dietary Allowances (RDAs) for magnesium by category:
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7- 12 months | 75 mg* | 75 mg* | ||
| 1- 3 years | 80 mg | 80 mg | ||
| 4- 8 years | 130 mg | 130 mg | ||
| 9 – 13 years | 240 mg | 240 mg | ||
| 14- 18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19- 30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31- 50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
*Adequate Intake (AI)
What to Look for in a Magnesium Supplement
Getting enough magnesium through your diet is always best. However, certain conditions and circumstances can make this challenging. That’s when a magnesium supplement may come in handy.
However, experts agree that you should consult your primary health care provider first and consider certain factors before reaching for a bottle of magnesium. First, there are several forms of magnesium and how well your body absorbs them varies. For instance, some small studies have found that magnesium citrate, magnesium aspartate, magnesium lactate and magnesium chloride are more bioavailable than magnesium oxide and magnesium sulfate.
Palinski-Wade also notes that all forms have varying effects, so it’s best to discuss the right type of magnesium and dosage with your doctor. “Also, keep in mind that it can have some GI side effects, so take the supplement with food to improve absorption and minimize potential side effects,” she adds.
Lastly, says Amidor, “Look for third-party verification to ensure the safety and quality of the product.”
Potential Downsides and Precautions
Getting too much magnesium from food doesn’t cause health risks since your kidneys can eliminate the excess through your urine. However, high doses of magnesium from supplements can cause abdominal cramping, diarrhea and nausea. These are common side effects of magnesium carbonate, chloride, gluconate and oxide. Also, doses exceeding 5,000 milligrams are considered unsafe and may cause magnesium toxicity.
Who Should Avoid Taking a Supplement?
“Magnesium supplements can interact with certain medications like diuretics, heart medicines, and some antibiotics, so always talk to your doctor before taking a supplement,” says Palinski-Wade.
The Bottom Line
Magnesium is an essential mineral that plays an important role in your heart and bone health, energy metabolism and more. Additionally, it may help reduce your risk of diabetes and help manage your blood pressure. The best way to get enough magnesium on a daily basis is through diet, but magnesium supplementation may also be helpful in certain circumstances. If you’re considering a supplement, talk to your healthcare team first to figure out the right form and dosage for you.
Frequently Asked Questions
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Is it good to take magnesium every day?It’s best to try to get enough magnesium through food alone. However, if you’re not able to meet the recommendations, taking a daily magnesium supplement might be safe as long as you don’t consume too much. Your best bet is to confirm with your doctor the right dosage for you.
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Who should not take magnesium?People on certain medications, like diuretics, proton pump inhibitors and antibiotics, should talk to their doctor before taking magnesium.
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What vitamins should not be taken with magnesium?No scientific evidence suggests that you need to limit other vitamins when taking magnesium. However, your doctor may make some recommendations.
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Can you take too much magnesium?The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.
Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
