Takeaways
- Magnesium supports over 300 enzymatic reactions in the body
- Different forms of magnesium vary in absorption and bioavailability
- Magnesium deficiency can lead to various health issues
- Proper supplementation may improve heart health, sleep, and mood
- Food sources and supplements can help meet daily magnesium needs
- Consult a healthcare provider before starting magnesium supplements
Understanding Magnesium
Magnesium is a very important mineral for human health.[1] It helps with many chemical reactions in the body. Magnesium is needed for things like making energy and helping muscles work.
Many people do not get enough magnesium from their food.[2] Modern farming and food processing can lower the amount of magnesium in food. Some health problems and medicines can also lower magnesium levels, so some people use supplements.
Magnesium supplements come in different forms. Each form is absorbed and used by the body in a slightly different way. Knowing these differences can help you choose the best supplement for you.
Magnesium in the Body
Functions
Magnesium is very important for making energy in the body.[3] It helps turn food into energy that cells can use. This energy is needed for everything the body does, like breathing and thinking.
Magnesium helps muscles and nerves send electrical signals.[4] It helps muscles contract and relax properly. It also helps nerves send messages through the body. Without enough magnesium, these systems might not work well.
Magnesium is also important for healthy bones.[5] It works with calcium and vitamin D to build strong bones. Magnesium is also needed to make DNA, which helps all tissues grow and repair.
Recommended Intake
The amount of magnesium people need each day depends on their age and gender.[6] Adult men usually need more than women. Pregnant women need more magnesium to help their babies grow.
Other things can change how much magnesium someone needs. These include how active they are, if they have certain health conditions, and what medicines they take. Some medicines can make it harder for the body to absorb magnesium or cause the body to get rid of it faster.
| Age Group | Male (mg/day) | Female (mg/day) |
|---|---|---|
| 1-3 years | 80 | 80 |
| 4-8 years | 130 | 130 |
| 9-13 years | 240 | 240 |
| 14-18 years | 410 | 360 |
| 19-30 years | 400 | 310 |
| 31+ years | 420 | 320 |
| Pregnancy | – | 350-400 |
These recommended amounts are set by the Food and Nutrition Board.[7] They are the average amount that most healthy people need each day to meet their nutritional needs.
Signs of Magnesium Deficiency
Low magnesium levels can cause different symptoms. Common symptoms include muscle cramps and spasms.[8] People might also feel tired and weak. Some might have nausea or not feel like eating.
There are other less obvious signs of low magnesium. These can include changes in mood or sleep patterns.[9] Headaches or migraines might happen more often. Some people might have irregular heartbeats.
Long-term magnesium deficiency can lead to more serious health problems:
- Osteoporosis
- High blood pressure
- Heart disease
- Type 2 diabetes
- Migraine headaches
If you think you might have a magnesium deficiency, it is important to talk to a doctor. They can check your symptoms and suggest tests or treatment.
Magnesium-Rich Foods
Eating a healthy diet can help you get enough magnesium. Many whole foods contain this important mineral.[10] Leafy green vegetables are great sources. Nuts, seeds, and whole grains also have magnesium.
The amount of magnesium your body can absorb from food varies.[11] Some things in plants can make it harder to absorb. For example, phytic acid in whole grains can bind to magnesium, making it harder for your body to use.
| Food | Serving Size | Magnesium (mg) |
|---|---|---|
| Pumpkin seeds | 1 oz | 168 |
| Spinach, cooked | 1/2 cup | 78 |
| Almonds | 1 oz | 77 |
| Black beans, cooked | 1/2 cup | 60 |
| Dark chocolate | 1 oz | 50 |
| Avocado | 1 medium | 58 |
Eating these foods can help increase your magnesium intake. However, some people may still need to take supplements to get enough magnesium.
Types of Magnesium Supplements
Magnesium supplements are available in different forms. Each form has unique properties that affect how well it is absorbed and used by the body.[12] Understanding these differences will help you choose the right supplement.
Different types of magnesium supplements affect how well the body absorbs them. Some types dissolve easily in liquid, making them easier to absorb. Others are absorbed less well but may cause fewer side effects.
Magnesium Citrate
Magnesium citrate is a common type of supplement. It combines magnesium with citric acid.[13] This form dissolves well in water, making it easy for the body to absorb.
Magnesium citrate is often used as a gentle laxative to help with constipation.[14] It can also help increase overall magnesium levels in the body. However, its laxative effect might cause loose stools in some people.
Magnesium Glycinate
Magnesium glycinate is made of magnesium and the amino acid glycine. This form is known to be absorbed very well.[15] It is also less likely to cause digestive problems.
Many people take magnesium glycinate to help with sleep. Glycine itself may have a calming effect on the brain.[16] This combination could help you relax and sleep better. Some find it helpful for stress or anxiety.
Magnesium Oxide
Magnesium oxide is a common form in many supplements. It contains a lot of magnesium, but the body does not absorb it as well as other forms.[17]
Even though it is not absorbed as well, magnesium oxide can still treat certain conditions. It is often used for heartburn or indigestion. Some people use it to prevent or treat migraines. Because the body doesn’t absorb it well, higher doses might be needed.
Other Forms
There are several other types of magnesium supplements. Each has its own unique qualities and potential benefits:
- Magnesium L-threonate: May support brain health
- Magnesium malate: Often used for fatigue and muscle soreness
- Magnesium taurate: Potentially beneficial for heart health
- Magnesium chloride: Used in topical applications for muscle soreness
The best form for you depends on your specific health needs and goals.[18] It’s a good idea to talk to a doctor to find the best option.
Absorption and Bioavailability
Several things affect how well the body absorbs magnesium. The type of supplement is important. What you eat and your general health also play a role.
Different supplement forms are absorbed at different rates. Magnesium citrate and glycinate tend to be absorbed well. Magnesium oxide is not absorbed as well but has a higher amount of magnesium in each dose.
To help your body absorb more magnesium from supplements:
- Take smaller doses throughout the day
- Choose a highly bioavailable form
- Take with food to reduce digestive side effects
- Avoid taking with high-fiber meals
- Consider vitamin D supplementation, as it may improve magnesium absorption
Following these steps can help you get the most benefit from your magnesium supplement.
Potential Health Benefits
Cardiovascular Health
Magnesium helps keep the heart healthy in several ways. It helps regulate the heart rhythm and blood pressure.[19] Some studies suggest that magnesium supplements may lower blood pressure a little bit.
Research on magnesium and heart health is showing promising results. One review of seven studies found that magnesium supplements reduced systolic blood pressure by 3-4 mm Hg.[20] More research is needed to confirm these benefits.
Bone Health
Magnesium is important for bone density and strength. It helps activate vitamin D, which is needed for the body to absorb calcium.[21] Without enough magnesium, bones can become weak.
Magnesium works together with calcium and vitamin D for healthy bones.[22] These nutrients help each other work better. For example, magnesium helps move calcium into bone tissue. Getting enough of all three is important for strong bones.
Muscle Function
Magnesium is very important for muscle function. It helps muscles contract and relax.[23] This balance is needed for proper movement and to prevent cramps.
Athletes and people who are active may benefit from getting enough magnesium.[24] Some studies suggest magnesium supplements might improve how well you can exercise. They may also help reduce muscle soreness after workouts.
Mental Health
Research has found a connection between magnesium levels and mood problems. Low magnesium has been linked to a higher risk of depression.[25] However, more studies are needed to fully understand this.
Some people use magnesium supplements to help with stress and anxiety.[26] While research is ongoing, some studies show potential benefits. One review of 18 studies found that magnesium might have a positive effect on anxiety.[27]
Sleep Quality
Magnesium may help some people sleep better.[28] It regulates chemicals in the brain that calm the nervous system. This effect could help people relax and sleep more soundly.
How magnesium helps with sleep is complex. It might affect melatonin, a hormone that regulates sleep-wake cycles. Magnesium also connects to receptors in the brain that can have a calming effect.
Safety and Side Effects
Magnesium supplements are generally safe for most people when taken as directed.[29] However, like any supplement, they can cause side effects in some people. Common side effects include digestive issues like diarrhea or stomach cramps.[30]
To manage potential side effects, start with a low dose. Gradually increase the dose as you can handle it. Taking supplements with food can also help reduce digestive problems. If side effects continue, talk to your doctor.
Magnesium can interact with some medicines.[31] It may affect how well some antibiotics and osteoporosis drugs are absorbed. It’s important to tell your doctor about all the supplements you are taking.
Some health conditions require caution when using magnesium supplements:
- Kidney disease
- Heart block
- Myasthenia gravis
- Bleeding disorders
If you have any of these conditions, it is important to talk to a doctor before taking magnesium supplements.
Choosing the Right Supplement
Choosing a magnesium supplement involves several things. Think about your specific health needs and what you want to achieve. The type of magnesium can affect how well it works and any side effects.
Quality is very important when choosing supplements. Look for products tested by third-party organizations. These tests verify that the supplement contains what it says and is free from harmful substances.
When you start taking magnesium supplements:
- Consult a healthcare provider
- Start with a low dose
- Monitor for side effects
- Gradually increase dose if needed
- Consider trying different forms to find the best fit
Following these steps can help make sure you are taking supplements safely and effectively.
Dosage and Timing
General guidelines for magnesium supplement doses vary. Most adults can safely take 200-400 mg per day.[32] However, the amount you need might be different based on your health and diet.
When you take magnesium supplements can affect how well they work. Some people prefer to take magnesium in the evening to help them sleep.[33] Others split the dose throughout the day for better absorption.
It’s important to adjust your dose based on your individual needs. Things like your diet, health conditions, and medicines you take can change how much magnesium you need. Talk to your doctor to find the right dose for you.
FAQ
Magnesium supplements can be helpful for overall health. By learning about the different forms, benefits, and how to use them properly, you can make smart choices about adding them to your routine. Always talk to your doctor before starting any new supplement, especially if you have health conditions or take medicines. When used correctly, magnesium supplements may help you feel better and improve your health.Can you take magnesium every day?
What are the symptoms of low magnesium?
Which form of magnesium is best absorbed?
Can magnesium help with anxiety?
How long does it take for magnesium supplements to work?
Is it better to take magnesium in the morning or at night?
Magnesium is a vital cofactor in hundreds of enzymatic reactions within the body. It plays a role in energy production, muscle function, nerve transmission, and bone health, among other processes.
Source: “The Role of Dietary Magnesium in Cardiovascular Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644202/
Dietary surveys suggest that a substantial number of individuals do not meet the recommended daily magnesium intake. Factors contributing to this include modern agricultural practices, food processing, and dietary choices.
Source: “The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10745813/
Magnesium is a cofactor for enzymes involved in ATP production, which is the primary energy currency of cells. Without sufficient magnesium, cells can’t efficiently produce energy.
Source: “The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10745813/
Magnesium is involved in the transmission of nerve impulses and the contraction and relaxation of muscles. It helps regulate the flow of electrolytes, which is necessary for these processes.
Source: “‘Magnesium’-the master cation-as a drug—possibilities and evidences” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8249833/
Magnesium is necessary for the proper function of osteoblasts and osteoclasts, the cells involved in bone formation and resorption. It also helps in calcium absorption and vitamin D activation, all of which contribute to bone health.
Source: “Magnesium implantation or supplementation ameliorates bone disorder in CFTR-mutant mice through an ATF4-dependent Wnt/β-catenin signaling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8424424/
Recommended Dietary Allowances (RDAs) for magnesium differ based on age, gender, and other factors like pregnancy and lactation. Generally, adult men need slightly more magnesium than adult women, and pregnant women have increased needs.
Source: “Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/
The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies sets dietary reference intakes (DRIs), including the RDAs for essential nutrients like magnesium.
Source: “Food and Nutrition Board Update: What Do SNAP Allotments, Physical Fitness, and Obesity Prevention Have in Common?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771154/
Low magnesium levels can disrupt muscle contraction and relaxation, often leading to involuntary muscle spasms and cramps. This is one of the most recognized symptoms of a deficiency.
Source: “Proton-pump inhibitor use amongst patients with severe hypomagnesemia” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9922884/
Magnesium plays a role in neurotransmitter regulation and is important for maintaining a healthy nervous system. Its deficiency may result in irritability, anxiety, and poor sleep.
Source: “The Role of Dietary Magnesium in Cardiovascular Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644202/
Magnesium is abundant in various whole foods, including leafy green vegetables, nuts, seeds, and whole grains. Consuming a balanced diet with these foods can help meet daily magnesium requirements.
Source: “Magnesium and Hypertension in Old Age” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7823889/
The absorption of magnesium from food depends on factors like dietary components, gut health, and individual variability. Certain compounds like phytates and oxalates can inhibit magnesium absorption.
Source: “Predicting and Testing Bioavailability of Magnesium Supplements” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
Magnesium supplements are available in various forms, such as oxide, citrate, glycinate, and chloride, each with varying rates of absorption and different effects on the body. The bioavailability is the rate and degree to which the body absorbs the magnesium.
Source: “Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9075273/
Magnesium citrate is formed by combining magnesium with citric acid. This form is commonly used in supplements due to its relatively good absorption rate and availability.
Source: “Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9075273/
Magnesium citrate is an osmotic laxative that draws water into the intestines, softening stool and promoting bowel movements.
Source: “Association of laxatives use with incident dementia and modifying effect of genetic susceptibility: a population-based cohort study with propensity score matching” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9985868/
Magnesium glycinate is formed by combining magnesium with the amino acid glycine. It is well absorbed and tends to be gentler on the stomach compared to other forms.
Source: “Calcium nutrition nanoagent rescues tomatoes from mosaic virus disease by accelerating calcium transport and activating antiviral immunity” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9764000/
Glycine is an inhibitory neurotransmitter known to promote relaxation and may contribute to improvements in sleep. While it’s not fully understood, it is possible that its combination with magnesium may provide a calming benefit.
Source: “Glycine: The Smallest Anti-Inflammatory Micronutrient” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10379184/
Magnesium oxide is a common ingredient in supplements because it contains a high percentage of magnesium. However, it is poorly absorbed compared to forms like citrate or glycinate.
Source: “Magnesium Oxide in Constipation” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911806/
The suitability of a specific magnesium supplement depends on factors such as individual health conditions, desired effect, and sensitivity to side effects.
Source: “Perspective: Characterization of Dietary Supplements Containing Calcium and Magnesium and Their Respective Ratio—Is a Rising Ratio a Cause for Concern?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264923/
Magnesium helps regulate muscle contraction and nerve impulses in the heart, which are necessary to maintain a steady heart rhythm. It is also involved in regulating blood vessel tone.
Source: “The Role of Dietary Magnesium in Cardiovascular Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644202/
Meta-analyses of studies have found that magnesium supplementation can modestly reduce systolic blood pressure. The exact extent of the effect may vary.
Source: “High Blood Pressure and Impaired Brain Health: Investigating the Neuroprotective Potential of Magnesium” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11594239/
Magnesium is needed for the activation of Vitamin D, which in turn helps the body absorb calcium, a major component of bone.
Source: “Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693398/
These three nutrients interact in various ways that are essential for bone health, from activating the other nutrients to the movement of calcium into bone tissue.
Source: “Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693398/
Magnesium plays a crucial role in muscle contraction and relaxation. It is involved in regulating the flow of calcium and other electrolytes necessary for these processes.
Source: “The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10745813/
Magnesium is involved in energy production, muscle function, and recovery, making it essential for athletes and active individuals.
Source: “The Role of Dietary Magnesium in Cardiovascular Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644202/
Studies have observed that individuals with depression often have lower magnesium levels. However, more research is needed to clarify the cause-and-effect relationship.
Source: “The Association of Serum and Dietary Magnesium with Depressive Symptoms” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9920676/
Magnesium’s role in nerve function and neurotransmitter regulation leads some to use it as a potential stress and anxiety aid. However, the evidence is still not conclusive.
Source: “The Role of Magnesium in Neurological Disorders” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
Reviews and meta-analyses have found that magnesium supplementation may be beneficial for anxiety. More research is needed to confirm these effects and determine optimal doses and specific types.
Source: “Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/
Magnesium’s role in neurotransmitter function and nervous system regulation suggests a potential role in promoting relaxation and improving sleep quality.
Source: “Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8996025/
Magnesium supplements are generally considered safe for most individuals when taken within recommended doses. However, exceeding recommended dosages can lead to adverse effects.
Source: “Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827637/
High doses of magnesium supplements can cause gastrointestinal side effects, such as diarrhea, nausea, and stomach cramps, especially with forms like magnesium oxide and citrate.
Source: “Magnesium for skeletal muscle cramps” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8094171/
Magnesium can interact with several drugs, such as antibiotics, bisphosphonates, and diuretics, potentially affecting their absorption or effectiveness.
Source: “The Interactions of Magnesium Sulfate and Cromoglycate in a Rat Model of Orofacial Pain; The Role of Magnesium on Mast Cell Degranulation in Neuroinflammation” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10094402/
The optimal daily dosage for magnesium supplements can vary based on individual factors such as age, health status, and diet. 200-400mg is a typical dose range.
Source: “Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827637/
Many people take magnesium supplements in the evening due to their potential relaxing and sleep-promoting effects.
Source: “Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8996025/
Most people can safely take magnesium supplements daily at recommended doses. However, individuals with kidney problems or who are taking certain medications should consult with a doctor first.
Source: “Dietary Supplements: Regulatory Challenges and Research Resources” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793269/
These symptoms are commonly associated with low magnesium levels. While mild deficiencies may cause subtle symptoms, severe deficiencies can cause more profound neurological and physiological issues.
Source: “An overview of diagnosis and management of drug‐induced hypomagnesemia” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8287009/
Magnesium citrate and glycinate are generally more bioavailable than other forms like magnesium oxide. Individual responses to magnesium forms vary.
Source: “Predicting and Testing Bioavailability of Magnesium Supplements” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
Some studies have shown positive effects of magnesium on anxiety symptoms, while others have not. More research is needed to confirm these findings and understand the mechanisms.
Source: “The Role of Magnesium in Neurological Disorders” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
The time it takes to notice a benefit from magnesium supplements can vary depending on the individual, their deficiency status, the specific symptoms, and the form of magnesium used.
Source: “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?” https://pubmed.ncbi.nlm.nih.gov/29679349/
Magnesium taken before sleep might aid rest, while magnesium taken earlier may aid in energy production. Spreading doses can improve absorption.
Source: “Best Practices for Dietary Supplement Assessment and Estimation of Total Usual Nutrient Intakes in Population-Level Research and Monitoring” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374152/
