**Magnesium: What You Need to Know**
*Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is right for your individual health, and about any potential drug interactions or safety concerns.*
—
### What Is Magnesium?
Magnesium is an essential mineral that plays a key role in muscle and nerve function, heart rhythm, blood pressure regulation, and blood sugar control. It’s involved in hundreds of biochemical processes in your body and may also help support bone health and energy production.
While most people can get enough magnesium through their diet, supplements may benefit those with deficiencies or certain health conditions.
Here’s what to know about:
– How much magnesium you need every day,
– Where to get it,
– When you should consider taking magnesium supplements.
—
### Potential Health Benefits of Magnesium
Magnesium impacts hundreds of bodily functions affecting everything from energy production to cardiovascular health.
> “Magnesium supports so many essential functions: muscle and nerve activity, heart rhythm, blood sugar control, and sleep regulation,” says Raj Dasgupta, MD, an associate professor of clinical medicine at the University of California, Riverside, School of Medicine. “Some research even links it to lower blood pressure and better mood.”
**Research on magnesium’s health benefits is robust**, according to Ashley Koff, RD, founder of The Better Nutrition Program. However, studies sometimes focus on specific forms of magnesium funded by companies, which may skew evidence depending on who backs the study and the formulation tested.
Below are some **science-backed benefits of magnesium**:
#### 1. Supports Heart Health
Magnesium helps regulate heart rate and blood pressure. Low magnesium levels have been linked to higher risks of atherosclerosis, coronary artery disease, heart arrhythmias, and heart attacks. While large, long-term studies on magnesium supplementation are needed, some studies associate healthy magnesium levels with reduced stroke incidence.
#### 2. Helps Prevent or Manage Type 2 Diabetes
High magnesium levels are associated with a lower risk of type 2 diabetes. If you have insulin resistance or prediabetes, taking extra magnesium may help, says Robin Foroutan, RDN, an integrative dietitian in New York City. Magnesium supplementation may also support heart health in people with diabetes.
#### 3. Strengthens Bones
Magnesium is essential for bone formation and helps regulate calcium and vitamin D, vital for maintaining bone density. People with low magnesium intake often have lower bone mineral density and a higher risk of fractures.
#### 4. Eases Migraine Symptoms
Research suggests magnesium supplementation can reduce the frequency and severity of migraines, both acutely and preventively. Low magnesium levels may contribute to migraine-related mechanisms like nervous system excitation and inflammation.
#### 5. Boosts Mood
Early studies link higher magnesium levels to improved mood and energy. Low levels have also been tied to a higher risk of depression. Supplementation may improve symptoms, though further research is needed.
#### 6. Improves Sleep Quality
Some evidence indicates magnesium supplements may promote better sleep, including faster sleep onset and longer duration, though study results vary. More large, long-term trials are necessary.
—
### Magnesium and Weight Loss
Magnesium is **not a weight loss supplement**, but it can support weight management.
> “There’s no strong proof that magnesium alone will help you lose weight,” says Dr. Dasgupta. “However, it can improve factors that make weight loss easier, like better sleep and blood sugar management.”
Adequate magnesium intake supports muscle function and bone strength, important for maintaining muscle mass while losing fat through diet and exercise.
—
### Potential Risks and Side Effects of Magnesium
Magnesium supplements are generally safe when used as directed, but it’s important to understand the risks and side effects.
#### Risks
Taking too much magnesium can be risky, especially for people with kidney problems, as impaired kidney function may reduce the body’s ability to eliminate excess magnesium.
Magnesium can also interfere with certain medications, including:
– Bisphosphonates,
– Certain antibiotics,
– Diuretics,
– Proton pump inhibitors.
If you take these medications or have kidney issues, consult your doctor before starting magnesium supplements.
#### Common Side Effects
– Diarrhea
– Nausea
– Abdominal cramping
Serious issues such as irregular heartbeat, difficulty breathing, extremely low blood pressure, or heart attack are rare and typically related to very high doses (over 5,000 mg per day).
—
### Forms of Magnesium
If you decide to take a magnesium supplement, consider the type:
– Forms like **magnesium aspartate, lactate, chloride, and citrate** are better absorbed.
– Forms like **magnesium oxide and sulfate** absorb less efficiently.
– Some types (magnesium oxide, carbonate, chloride, gluconate) may cause diarrhea, which can help relieve constipation.
– **Magnesium threonate** may better cross into the brain, useful for addressing mood, sleep, and cognition.
Supplements come in various forms — capsules, gummies, powders, and drinks. Generally, absorption is similar between gummies and capsules, but gummies often contain added sugars and artificial flavors.
—
### Food Sources of Magnesium
Experts recommend getting magnesium from food whenever possible, as whole foods provide a broader range of nutrients.
Some of the best magnesium-rich foods include:
– Pumpkin seeds (roasted): 156 mg per 1 oz
– Chia seeds: 111 mg per 1 oz
– Spinach (boiled): 78 mg per ½ cup
– Cashews (roasted): 74 mg per 1 oz
– Black beans (cooked): 60 mg per ½ cup
– Edamame (cooked, shelled): 50 mg per ½ cup
– Peanut butter: 49 mg per 2 tablespoons
– Potato (baked with skin): 43 mg per 3.5 oz
– Yogurt (plain, low-fat): 42 mg per 8 oz
– Bananas: 32 mg per medium banana
– Milk: 24 to 27 mg per 1 cup
– Atlantic salmon (farm-raised, cooked): 26 mg per 3 oz
—
### Dosage Recommendations
The Recommended Dietary Allowances (RDAs) for magnesium vary by age, gender, and life stage. RDAs consider all magnesium sources—food and supplements.
#### Women
– Ages 14 to 18: 360 mg/day
– Ages 19 and older: 310 to 320 mg/day
– Pregnant teens: 400 mg/day
– Pregnant women: 350 to 360 mg/day
– Breastfeeding teens: 360 mg/day
– Breastfeeding women: 310 to 320 mg/day
#### Men
– Ages 14 to 18: 410 mg/day
– Ages 19 and older: 400 to 420 mg/day
#### Infants
– Up to 6 months old: 30 mg/day
– 7 to 12 months: 75 mg/day
#### Children
– Ages 1 to 3: 80 mg/day
– Ages 4 to 8: 130 mg/day
– Ages 9 to 13: 240 mg/day
> **Upper Limit (Supplemental Magnesium Only):**
– Ages 1 to 3: 65 mg/day
– Ages 4 to 8: 110 mg/day
– Ages 9 and older and adults: 350 mg/day
*Note: This upper limit applies only to magnesium from supplements or medications, **not** from food.*
—
### The Takeaway
Magnesium is crucial for muscle, nerve, bone, heart, and metabolic health. Many people don’t get enough from their diet alone. Magnesium supplements can help, but not all forms are created equal.
Chelated forms like **magnesium glycinate, malate, and threonate** are generally easier to absorb and gentler on the digestive system.
Always talk to your doctor before starting magnesium supplements, especially if you have kidney issues or take medications that could interact.
—
### Frequently Asked Questions (FAQ)
**Q: Why do I need magnesium?**
Magnesium is involved in over 300 enzymatic reactions. It helps regulate blood pressure, calcium, blood glucose levels, nerve conduction, muscle contraction, immune function, and is an integral part of your bones.
**Q: What are the symptoms of low magnesium?**
Mild symptoms include tremors, fatigue, and weakness. Severe deficiency can cause seizures, delirium, and irregular heart rhythms. Causes include insufficient intake or medical conditions like kidney disorders or uncontrolled diabetes.
**Q: What are the risks and benefits of magnesium supplements?**
Supplements are generally safe but may cause gastrointestinal symptoms like diarrhea or cramps. Potential benefits include support for heart and bone health, migraine relief, mood improvement, better sleep, and diabetes management. Consult your healthcare provider before use.
**Q: What foods contain magnesium?**
Leafy greens (spinach), nuts and seeds (pumpkin seeds, cashews), legumes (black beans, edamame), fatty fish (salmon), and dairy (milk, yogurt) are good sources.
**Q: How much magnesium do I need?**
Recommendations vary by age and sex:
– Women 19–30: 310–320 mg/day
– Men 19–30: 400–420 mg/day
– Pregnant and breastfeeding individuals require slightly more.
—
### Editorial Sources
Everyday Health follows strict sourcing guidelines to ensure accuracy, using peer-reviewed studies, board-certified medical experts, and top institutions.
—
### About Our Experts
**Lynn Grieger, RDN, CDCES – Medical Reviewer**
Registered dietitian-nutritionist, certified diabetes educator, personal trainer, and health coach with extensive experience in nutrition, exercise, and behavior change.
**Julie Lichty Balay, RD, CSSD – Author**
Registered dietitian and board-certified sports dietitian with a master’s degree in Clinical Nutrition. Experienced in public speaking, nutrition education, and counseling clients of all ages and health conditions.
—
*Additional reporting by Jessica Migala and Kathleen Ferraro.*
https://www.everydayhealth.com/diet-nutrition/magnesium/