In This ArticleView AllIn This ArticleWhat Is Magnesium?DeficiencyHealth BenefitsFood SourcesHow Much Do You Need?SupplementsRisks and PrecautionsFAQs
In This ArticleView All
View All
In This Article
What Is Magnesium?
Deficiency
Health Benefits
Food Sources
How Much Do You Need?
Supplements
Risks and Precautions
FAQs
Close
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You may have heard the buzz around magnesium. Whether related to claims that it might improve sleep orhelp 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.
Magnesium is an essential mineral found throughout the body and is alsonaturally 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 New Jersey-based dietitianErin Palinski-Wade, RD, CDCES, author of2 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, somepotential symptomsof a magnesium deficiency include:
Severe cases of magnesium deficiency can lead to seizures andhypocalcemiaorhypokalemia(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
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 improvemetabolic syndromeand 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 thatmagnesium 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 lowerchronic inflammationin 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 Fight 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.
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?
AgeMaleFemalePregnancyLactationBirth to 6 months30 mg30 mg7- 12 months75 mg75 mg1- 3 years80 mg80 mg4- 8 years130 mg130 mg9 - 13 years240 mg240 mg14- 18 years410 mg360 mg400 mg360 mg19- 30 years400 mg310 mg350 mg310 mg31- 50 years420 mg320 mg360 mg320 mg51+ years420 mg320 mg*Adequate Intake (AI)What to Look For in a Magnesium SupplementGetting enough magnesium through your diet is always best. However, certain conditions and circumstances can make this challenging. That’s when amagnesium supplementmay 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 independent verificationn to ensure the safety and quality of the product.”7 Things You Should Look for When Buying a Supplement, According to DietitiansPotential Downsides and PrecautionsGetting 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 LineMagnesium 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 health care team first to figure out the right form and dosage for you.Frequently Asked QuestionsIt’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.People on certain medications, like diuretics, proton pump inhibitors and antibiotics, should talk to their doctor before taking magnesium.No scientific evidence suggests that you need to limit other vitamins when taking magnesium. However, your doctor may make some recommendations.The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.MedlinePlus.Electrolytes.Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr. 2020;13(1):139. doi:10.3390/nu13010139Piuri G, Zocchi M, Della Porta M, et al.Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.Nutr. 2021 Jan 22;13(2):320. doi:10.3390/nu13020320Arab A, Rafie N, Amani R, Shirani F.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.Nutr. 2022; 14(3):679. doi:10.3390/nu14030679Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M.The Role of Magnesium in Pathophysiology and Migraine Treatment.Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
AgeMaleFemalePregnancyLactationBirth to 6 months30 mg30 mg7- 12 months75 mg75 mg1- 3 years80 mg80 mg4- 8 years130 mg130 mg9 - 13 years240 mg240 mg14- 18 years410 mg360 mg400 mg360 mg19- 30 years400 mg310 mg350 mg310 mg31- 50 years420 mg320 mg360 mg320 mg51+ years420 mg320 mg*Adequate Intake (AI)What to Look For in a Magnesium SupplementGetting enough magnesium through your diet is always best. However, certain conditions and circumstances can make this challenging. That’s when amagnesium supplementmay 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 independent verificationn to ensure the safety and quality of the product.”7 Things You Should Look for When Buying a Supplement, According to DietitiansPotential Downsides and PrecautionsGetting 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 LineMagnesium 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 health care team first to figure out the right form and dosage for you.Frequently Asked QuestionsIt’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.People on certain medications, like diuretics, proton pump inhibitors and antibiotics, should talk to their doctor before taking magnesium.No scientific evidence suggests that you need to limit other vitamins when taking magnesium. However, your doctor may make some recommendations.The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.
*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 amagnesium supplementmay 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 independent verificationn to ensure the safety and quality of the product.”
7 Things You Should Look for When Buying a Supplement, According to Dietitians
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 health care team first to figure out the right form and dosage for you.
Frequently Asked QuestionsIt’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.People on certain medications, like diuretics, proton pump inhibitors and antibiotics, should talk to their doctor before taking magnesium.No scientific evidence suggests that you need to limit other vitamins when taking magnesium. However, your doctor may make some recommendations.The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.
Frequently Asked Questions
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.
People on certain medications, like diuretics, proton pump inhibitors and antibiotics, should talk to their doctor before taking magnesium.
No scientific evidence suggests that you need to limit other vitamins when taking magnesium. However, your doctor may make some recommendations.
The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.MedlinePlus.Electrolytes.Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr. 2020;13(1):139. doi:10.3390/nu13010139Piuri G, Zocchi M, Della Porta M, et al.Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.Nutr. 2021 Jan 22;13(2):320. doi:10.3390/nu13020320Arab A, Rafie N, Amani R, Shirani F.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.Nutr. 2022; 14(3):679. doi:10.3390/nu14030679Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M.The Role of Magnesium in Pathophysiology and Migraine Treatment.Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.MedlinePlus.Electrolytes.Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr. 2020;13(1):139. doi:10.3390/nu13010139Piuri G, Zocchi M, Della Porta M, et al.Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.Nutr. 2021 Jan 22;13(2):320. doi:10.3390/nu13020320Arab A, Rafie N, Amani R, Shirani F.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.Nutr. 2022; 14(3):679. doi:10.3390/nu14030679Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M.The Role of Magnesium in Pathophysiology and Migraine Treatment.Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.MedlinePlus.Electrolytes.Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr. 2020;13(1):139. doi:10.3390/nu13010139Piuri G, Zocchi M, Della Porta M, et al.Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.Nutr. 2021 Jan 22;13(2):320. doi:10.3390/nu13020320Arab A, Rafie N, Amani R, Shirani F.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.Nutr. 2022; 14(3):679. doi:10.3390/nu14030679Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M.The Role of Magnesium in Pathophysiology and Migraine Treatment.Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.
MedlinePlus.Electrolytes.
Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr. 2020;13(1):139. doi:10.3390/nu13010139
Piuri G, Zocchi M, Della Porta M, et al.Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.Nutr. 2021 Jan 22;13(2):320. doi:10.3390/nu13020320
Arab A, Rafie N, Amani R, Shirani F.The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1
Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M.Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.Nutr. 2022; 14(3):679. doi:10.3390/nu14030679
Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M.The Role of Magnesium in Pathophysiology and Migraine Treatment.Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
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