The many benefits of magnesium
In this article:
What is magnesium?
Magnesium has many benefits. “Magnesium is an essential nutrient for human health,” says nutritionist and exercise physiologist Stella Volpe, PhD, head of the Department of Human Nutrition, Foods and Exercise at Virginia Tech. “It’s important to nearly every function and tissue in the body.” Yet, as much as half of all Americans may have a magnesium-deficient diet.7
Found naturally in many foods and in some antacids and laxatives, and available as a supplement, magnesium is involved in more than 300 enzyme systems in the body.8 Magnesium is important for regulating processes in the body.9 It’s also used to generate energy, regulate blood pressure and support a healthy immune system.10 More than half of the magnesium in our body is stored in bones11 with the remaining amount in various tissues throughout the body.12
How much magnesium is recommended per day?
Want to know how much magnesium is recommended per day? The recommended dietary allowance for adults ages 19 and older is 400 to 420 milligrams (mg) daily for men and 310 to 320 mg for women. Pregnant people require about 350 to 400 mg daily depending on the individual's age.13
What does magnesium do?
What is magnesium good for? Studies suggest that the mineral may play a role in several functions.
One 2021 study review in the journal Nutrients found that consumption of the recommended amount of magnesium was associated with a 34 percent lower risk of cardiovascular disease compared to a lower amount.14 Several other small studies have shown that magnesium may reduce the frequency15 of or help prevent migraines in patients who are deficient in magnesium16 and when taken at appropriate doses.
In addition, magnesium may help people with mild and moderate tension-type headaches and cluster headaches.17 However, it is important to talk with a health care provider before starting or stopping any supplement.
Why don’t we get enough magnesium?
Even though there are plenty of magnesium-rich foods, more than half of Americans may be at risk of not getting enough of the nutrient from their diet.18,19 One reason may be that the highly processed foods that many people live on lack sufficient magnesium.
In addition to dietary factors, “… an ever-increasing number of people are on a variety of medications, and some can lead to magnesium loss," says Volpe. A few such medications include some diuretics like hydrochlorothiazide or furosemide, acid blockers like omeprazole or other drugs like digoxin.20 Moreover, the body’s intake or absorption of magnesium can be affected by aging, diabetes and other chronic diseases and even alcohol abuse.21
Are you getting enough magnesium?
The recommended daily magnesium intake for adults is 400 to 420 mg for men and 310 to 320 mg for women.
Magnesium is found naturally in foods. Here are some examples: a half cup of cooked broccoli has 12 mg; a medium banana has 32 mg; a cup of soymilk has 61 mg; and an ounce of almonds has 80 mg.
What are magnesium deficiency symptoms?
Factors that can cause low magnesium levels include drinking too much alcohol, coffee or soda; taking in too much salt; heavy menstrual periods; excessive sweating; and prolonged stress.22
If a person isn’t getting enough magnesium in their diet, symptoms of low magnesium may include:
- Fatigue
- Loss of appetite
- Nausea
- Weakness23
How to get more magnesium
Foods high in magnesium
Food can be a good source of magnesium, which is readily available in whole, unprocessed foods such as:
- Black beans
- Leafy green vegetables
- Nuts (especially almonds, cashews, peanuts)
- Pumpkin seeds
- Some fortified foods24
- Whole grains
One ounce of almonds, for instance, contains 20 percent of the daily magnesium that an adult needs.
Magnesium supplements
Someone can also consider an over-the-counter magnesium supplement.* “I always say ‘food first,’ but sometimes you may not get enough nutrients from your food,” says dietician and exercise physiologist Felicia Stoler, DCN, RDN. “In that case, there’s a value in adding a supplement.”
Choosing the best magnesium supplement can be confusing since there are numerous types or forms (e.g., magnesium carbonate, magnesium citrate, magnesium glycinate, magnesium lactate, magnesium oxide and others), as well as a wide range of suggested serving sizes (from less than 50 mg to more than 1,000 mg). Supplements are sold over the counter as capsules, gummies, liquids, powders and tablets.
Two common formulations are magnesium citrate and magnesium glycinate. And an increasing number of magnesium supplements are being sold as combination formulations with multiple minerals or vitamins in a single product.25 One example of a multimineral product is magnesium combined with calcium and zinc. “They can help a person consolidate three primary minerals that are compatible and synergistic in one simple formula,” says integrative pharmacist David Restrepo, RPh.
Magnesium side effects
Magnesium supplements, when taken in appropriate doses, appear to pose few risks.26 The kidneys of healthy individuals can eliminate any extra magnesium in the urine.27 But as with most supplements, there are dangers from taking too much magnesium. “Some people think that if a little bit is good, then a lot more is better,” says Stoler.28 Although oral magnesium supplementation is generally well tolerated, magnesium can cause gastrointestinal symptoms, including diarrhea, nausea and vomiting — and in some cases, muscle weakness and an irregular heartbeat.29 It’s always best to talk with a health care provider or pharmacist about a particular supplement or dosage.
This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.
*FOR VITAMINS AND SUPPLEMENTS: Consult your health care provider before taking any vitamins or supplements. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
