**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 the right fit for your individual health, and about any potential drug interactions or safety concerns.
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# Magnesium: Essential Mineral for Health
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, and when you should consider taking magnesium supplements.
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## Potential Health Benefits of Magnesium
Magnesium supports hundreds of bodily functions that affect 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 overall, according to Ashley Koff, RD, founder of The Better Nutrition Program. However, studies sometimes focus on specific forms of magnesium funded by companies, which can skew evidence depending on who backs the research and which formulation is tested.
With that in mind, here are several science-backed benefits of magnesium:
### 1. It May Support Heart Health
Magnesium helps regulate your heart rate and blood pressure, says Dr. Dasgupta. Studies have linked low magnesium levels to higher risks of atherosclerosis, coronary artery disease, heart arrhythmias, and heart attack.
However, large, long-term studies on magnesium supplementation are still needed.
Some studies also associate healthy magnesium levels with a lower incidence of stroke. These findings come mostly from observational research, which suggests an association but does not prove that magnesium supplementation lowers stroke risk.
### 2. It May Help Prevent or Manage Type 2 Diabetes
Research shows a connection between high magnesium levels and a reduced risk of type 2 diabetes.
> “If you’ve been diagnosed with insulin resistance or prediabetes, taking extra magnesium may really help you,” says Robin Foroutan, RDN, an integrative dietitian in New York City.
Supplementation can also support heart health in people with diabetes, as higher magnesium levels correlate with a lower risk of heart disease, according to a meta-analysis from China.
### 3. It Might Strengthen Bones
Magnesium is essential for bone formation and helps regulate calcium and vitamin D—two key nutrients for maintaining bone density, explains Foroutan.
One review of 28 studies found that people who consume lower amounts of magnesium tend to have lower bone mineral density and a higher risk of bone fractures.
### 4. It Could Ease Migraine Symptoms
Studies suggest magnesium supplementation can help reduce the frequency and severity of migraines, both during acute attacks and for long-term prevention.
Research indicates people with migraines often have lower magnesium levels, and correcting this deficiency may counteract migraine-related factors like nervous system excitation, inflammation, oxidative stress, and blood vessel changes.
### 5. It Could Boost Mood
Some early research links higher magnesium levels to improved mood and energy, although this area is still developing.
Low magnesium levels have been associated with an increased risk of depression. Supplementation might help improve symptoms, though more studies are required.
### 6. It Could Improve Sleep Quality
Magnesium may promote better sleep. While some trials find a connection between higher magnesium and faster sleep onset, longer sleep duration, and less snoring, results are inconsistent.
Larger, long-term randomized controlled trials are needed to better understand magnesium’s role in sleep.
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## Weight Loss Effect of Magnesium
Magnesium is not a weight loss supplement but can support weight management indirectly.
> “There’s no strong proof that magnesium on its own will help you drop pounds,” says Dr. Dasgupta.
> “However, it can support factors that make weight loss easier, like improving sleep or managing blood sugar.”
Koff adds that adequate magnesium supports muscle function and bone strength, both important for maintaining muscle mass during fat loss with diet and exercise.
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## Potential Risks and Side Effects of Magnesium
Magnesium supplements are generally safe if taken as directed. However, it’s important to understand potential risks and side effects.
### Risks
Taking too much magnesium can be risky, especially for people with kidney problems, as impaired kidney function may limit elimination of excess magnesium.
Magnesium can also interfere with certain medications, including:
– Bisphosphonates
– Certain antibiotics
– Diuretics
– Proton pump inhibitors
If you take any of these medications or have kidney issues, consult your doctor before starting magnesium supplements.
### Side Effects
Common side effects include:
– Diarrhea
– Nausea
– Abdominal cramping
In rare cases, very high doses (over 5,000 mg per day) can lead to serious issues like irregular heartbeat, breathing difficulty, extreme low blood pressure, and heart attack.
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## Forms of Magnesium
Choosing a magnesium supplement means deciding on the type of magnesium, which varies in price, absorption, and side effects.
– Better-absorbed forms: magnesium aspartate, lactate, chloride, citrate
– Lesser absorbed forms: magnesium oxide, magnesium sulfate
Some forms, especially magnesium oxide, carbonate, chloride, and gluconate, can cause diarrhea, which may be beneficial for constipation relief.
Magnesium threonate may cross into the brain more effectively, making it a choice for mood, sleep, and cognition support.
Magnesium supplements also come in various forms—capsules, gummies, powders, and drinks.
While gummy vitamins are absorbed as well as capsules or tablets, they often contain added sugars and artificial flavors.
Ultimately, absorption depends mostly on the specific magnesium type in the supplement.
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## Food Sources of Magnesium
Experts recommend getting magnesium from food rather than supplements when possible because whole foods provide a broad range of nutrients that work synergistically.
Foods high in magnesium tend to be rich in fiber. Some top sources include:
– Pumpkin seeds (roasted): 156 mg per 1 ounce
– Chia seeds: 111 mg per 1 ounce
– Spinach (boiled): 78 mg per ½ cup
– Cashews (roasted): 74 mg per 1 ounce
– Black beans (cooked): 60 mg per ½ cup
– Edamame (cooked, shelled): 50 mg per ½ cup
– Peanut butter: 49 mg per 2 tablespoons
– Baked potato (with skin): 43 mg per 3.5 ounces
– Plain low-fat yogurt: 42 mg per 8 ounces
– Banana: 32 mg per medium fruit
– Milk: 24–27 mg per 1 cup
– Atlantic salmon (farm-raised, cooked): 26 mg per 3 ounces
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## Dosage of Magnesium
Recommended Dietary Allowances (RDAs) indicate the average daily intake sufficient for most healthy individuals, including all magnesium sources—food and supplements. RDAs vary by age and gender.
### Recommended Amounts for Women
– Ages 14–18: 360 mg/day
– Ages 19 and older: 310–320 mg/day
– Pregnant teens: 400 mg/day
– Pregnant women: 350–360 mg/day
– Breastfeeding teens: 360 mg/day
– Breastfeeding women: 310–320 mg/day
### Recommended Amounts for Men
– Ages 14–18: 410 mg/day
– Ages 19 and older: 400–420 mg/day
### Recommended Amounts for Infants
– Up to 6 months: 30 mg/day
– 7–12 months: 75 mg/day
### Recommended Amounts for Children
– Ages 1–3: 80 mg/day
– Ages 4–8: 130 mg/day
– Ages 9–13: 240 mg/day
The **upper limit** of magnesium applies only to supplements or medications, not to magnesium obtained from food.
According to the National Institutes of Health:
– Children 1–3 years: 65 mg/day
– Children 4–8 years: 110 mg/day
– Children 9 years and older and adults: 350 mg/day
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## The Takeaway
Magnesium is vital for muscle, nerve, bone, heart, and metabolic health. Most people don’t get enough magnesium from diet alone. Magnesium supplements can help—but not all types are equal.
Chelated forms such as magnesium glycinate, malate, and threonate are more easily absorbed and gentler on digestion. Always consult your healthcare provider before starting a magnesium supplement, especially if you have kidney issues or take medications that may interact with magnesium.
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## Frequently Asked Questions (FAQs)
**Why do I need magnesium?**
Magnesium is a component of enzymes needed for over 300 reactions in the body. It helps regulate blood pressure, calcium, and blood sugar levels; supports nerve conduction and muscle contraction; boosts immune function; and is integral to bone health.
**What are the symptoms of low magnesium?**
Magnesium deficiency (hypomagnesemia) can occur due to inadequate intake or medical conditions like kidney disorders, alcohol use disorder, uncontrolled diabetes, and inflammatory bowel disease. Mild symptoms include tremors, fatigue, and weakness. Severe deficiency may cause seizures, delirium, and irregular heart rhythms.
**What are the risks and benefits of taking a magnesium supplement?**
Supplements are generally safe but may cause gastrointestinal discomfort such as diarrhea, cramps, or nausea. They may support heart and bone health, ease migraines, improve mood and sleep, and help prevent or manage type 2 diabetes. Always consult your doctor before use.
**What foods are rich in magnesium?**
Leafy greens like spinach; nuts and seeds such as pumpkin seeds and cashews; beans and legumes including black beans; soy products like edamame; fatty fish like salmon; and dairy products such as milk and yogurt are good sources.
**How much magnesium do I need?**
Adult women between 19 and 30 years should aim for 310–320 mg daily, men in the same age range need 400–420 mg daily. Pregnant and breastfeeding individuals require slightly more.
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### Additional Reporting by Jessica Migala and Kathleen Ferraro
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## Editorial Sources
Everyday Health follows strict sourcing guidelines to ensure accuracy, using peer-reviewed studies, board-certified medical experts, patients with lived experience, and reputable institutions.
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## Resources
– Magnesium, National Institutes of Health Office of Dietary Supplements, June 2, 2022
– Fritzen R et al., Magnesium Deficiency and Cardiometabolic Disease, Nutrients, May 17, 2023
– Soriano-Pérez L et al., Magnesium and Type 2 Diabetes Mellitus: Clinical and Molecular Mechanisms, Health Sciences Review, September 2022
– Xu L et al., Effects of Magnesium Supplementation on Hyperglycemia, Hypercholesterolemia, and Hypertension in Type 2 Diabetes: A Pooled Analysis, Frontiers in Nutrition, January 18, 2023
– Rondanelli M et al., An Update on Magnesium and Bone Health, Biometals, May 6, 2021
– Magnesium and Migraine, Nutrients, February 18, 2025
– Dominguez LJ et al.
– Zhao W et al., Magnesium Depletion Score and Depression: A Positive Correlation among US Adults, Frontiers in Public Health, November 5, 2024
– Arab A et al., Role of Magnesium in Sleep Health: Systematic Review, Biological Trace Element Research, January 2023
– FDA 101: Dietary Supplements, U.S. Food and Drug Administration, June 2, 2022
– Should You Take Gummy Vitamins?, UCLA Health, December 12, 2022
– Fouhy LE et al., Association Between Calcium-to-Magnesium Ratio and Osteoporosis Among Puerto Rican Adults, The Journal of Nutrition, September 2023
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## Meet Our Experts
### Lynn Grieger, RDN, CDCES – Medical Reviewer
Lynn is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and health coach with expertise in nutrition, exercise, and behavior change. She holds a degree from Valparaiso University and has written extensively for various health publications. Passionate about nutrient-dense foods and outdoor activity, Lynn is an avid runner and hiker.
### Julie Lichty Balay, RD, CSSD – Author
Julie holds a master’s in Clinical Nutrition from NYU and is a registered dietitian and board-certified sports dietitian. With a background in personal training and motivational speaking, she educates thousands on wellness and nutrition. Julie balances her private practice with family life and enjoys cooking fresh, delicious food. She has competed in marathons and Ironman triathlons, and now focuses on mountain bike racing and outdoor pursuits.
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*For personalized advice regarding magnesium supplements and your health, please consult your healthcare provider.*
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