**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 discuss any potential drug interactions or safety concerns.
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# Magnesium: Essential Mineral for Muscle, Nerve, Heart, and Metabolic 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 obtain enough magnesium through their diet, supplements may benefit those with deficiencies or certain health conditions. Here’s what you need 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 plays a role in 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 Dr. Raj Dasgupta, 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, says Ashley Koff, RD, founder of The Better Nutrition Program. However, studies sometimes focus on specific forms of magnesium funded by certain companies, which can influence the evidence depending on who backs the study and which formulation is tested.
### Heart Health Support
Magnesium helps regulate heart rate and blood pressure. 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 have also associated healthy magnesium levels with a lower incidence of stroke. Most findings come from observational studies, meaning they suggest an association, not cause and effect.
### Prevention and Management of Type 2 Diabetes
High magnesium levels are associated with 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.
Supplementation may also support heart health in people with diabetes, as a meta-analysis from China showed higher magnesium levels link to lower heart disease risk.
### Bone Strengthening
Magnesium is essential for bone formation and helps regulate calcium and vitamin D, two key nutrients for maintaining bone density. A review of 28 studies reported that people consuming lower amounts of magnesium had lower bone mineral density and a higher risk of fractures.
### Migraine Relief
Research suggests magnesium supplementation can reduce the frequency and severity of migraines. People with migraines often have lower magnesium levels, and correcting this deficiency may counteract migraine-related processes such as nervous system excitation, inflammation, oxidative stress, and blood vessel changes.
### Mood Improvement
Early studies suggest higher magnesium levels are linked to improved mood and energy, though research is ongoing. Low magnesium levels have been associated with a higher risk of depression. Some evidence indicates supplementation may help improve symptoms, but more studies are needed.
### Better Sleep Quality
Some evidence suggests magnesium supplementation can promote better sleep. Trials have linked higher magnesium levels to faster sleep onset, longer duration, and less snoring. However, results vary, and larger, long-term randomized controlled trials are needed.
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## Does Magnesium Aid 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 pounds,” says Dr. Dasgupta. “However, it supports factors that make weight loss easier, like improving sleep or managing blood sugar.”
Ashley Koff adds that adequate magnesium intake supports muscle function and bone strength—both important for maintaining muscle mass during fat loss.
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## Potential Risks and Side Effects of Magnesium
Magnesium supplements are generally safe when taken according to label instructions or a doctor’s advice. However, it’s important to understand risks and side effects, especially since supplements aren’t regulated by the FDA like medications.
### Risks
– People with kidney problems should be cautious, as impaired kidney function can reduce the body’s ability to eliminate excess magnesium.
– Magnesium can 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
In rare cases of very high doses (usually over 5,000 mg/day), serious issues like irregular heartbeat, difficulty breathing, extremely low blood pressure, and heart attack may occur.
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## Forms of Magnesium
Choosing which form of magnesium to take matters because they differ in price, absorption, and potential side effects.
– Well-absorbed forms include magnesium aspartate, lactate, chloride, and citrate.
– Poorly absorbed forms include magnesium oxide and magnesium sulfate.
– Some forms (magnesium oxide, carbonate, chloride, gluconate) can cause diarrhea, which may be useful if you’re also treating constipation.
– Magnesium threonate may cross the blood-brain barrier more effectively, making it preferable for mood, sleep, and cognition concerns.
Magnesium supplements come in various forms such as capsules, gummies, powders, and drinks. Gummies often contain added sugars and artificial flavors but are absorbed about as well as capsules or tablets. Absorption largely depends on the specific magnesium compound in the product.
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## Food Sources of Magnesium
Experts recommend obtaining magnesium primarily through foods, as whole foods provide broader nutrition and support overall health. Fiber-rich foods tend to be high in magnesium.
– 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 tbsp
– Potato (baked with skin): 43 mg per 3.5 oz
– Plain low-fat yogurt: 42 mg per 8 oz
– Bananas: 32 mg per medium banana
– Milk: 24–27 mg per cup
– Atlantic salmon (farm-raised, cooked): 26 mg per 3 oz
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## Recommended Dosage of Magnesium
Recommended Dietary Allowances (RDAs) meet the nutrient needs for most healthy individuals and cover magnesium intake from food and supplements.
### 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
### For Men
– Ages 14–18: 410 mg/day
– Ages 19 and older: 400–420 mg/day
### For Infants
– Up to 6 months: 30 mg/day
– 7 to 12 months: 75 mg/day
### For Children
– Ages 1–3: 80 mg/day
– Ages 4–8: 130 mg/day
– Ages 9–13: 240 mg/day
**Note:** The upper limit applies only to magnesium from supplements or medications, not food.
– 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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## Summary
Magnesium is essential for over 300 biochemical reactions in your body, supporting muscle function, heart health, blood sugar control, and more. Most people don’t get enough magnesium from diet alone.
Magnesium supplements can help but not all forms are equal. Chelated types like magnesium glycinate, malate, and threonate are better absorbed and gentler on digestion. Always talk to your doctor before starting a supplement, especially if you have kidney issues or take medications that may interact with magnesium.
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## Frequently Asked Questions (FAQ)
**Why do I need magnesium?**
Magnesium is necessary for enzymes involved in over 300 bodily reactions. It helps regulate blood pressure, calcium, blood glucose, nerve conduction, muscle contraction, and supports the immune system and bone integrity.
**What are the symptoms of low magnesium?**
Mild deficiency symptoms include tremors, fatigue, and weakness. Severe deficiency can lead to seizures, delirium, and irregular heart rhythms.
**What are the risks and benefits of magnesium supplements?**
Supplements are generally safe but may cause diarrhea, cramps, and nausea. They can support heart and bone health, ease migraines, improve mood, enhance sleep, and help prevent or manage type 2 diabetes. Consult your healthcare provider before use.
**What foods are rich in magnesium?**
Leafy greens, nuts and seeds (pumpkin seeds, cashews), beans and legumes, soy products like edamame, fatty fish such as salmon, and dairy products like milk and yogurt.
**How much magnesium do I need?**
It varies by age and sex. Women 19–30 years need 310–320 mg/day, men 19–30 years need 400–420 mg/day. Pregnant and breastfeeding individuals require slightly more.
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## Editorial Sources and Expert Contributors
Everyday Health follows strict sourcing guidelines, using trusted peer-reviewed studies, medical experts, and reputable institutions.
### Medical Reviewers and Authors
**Lynn Grieger, RDN, CDCES**
A registered dietitian-nutritionist with expertise in diabetes care, fitness, and nutrition education. Lynn has authored content for multiple publications and emphasizes nutrient-dense foods and active living.
**Julie Lichty Balay, RD, CSSD**
A clinical nutritionist and sports dietitian with a background in fitness and behavior change. Julie has worked extensively in nutrition education and private practice, focusing on sustainable healthy living.
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## References
– 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 Improving Hyperglycemia, Hypercholesterolemia, and Hypertension in Type 2 Diabetes: A Pooled Analysis of 24 Randomized Controlled Trials. 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.
– 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. The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature. 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 a Calcium-to-Magnesium Ratio and Osteoporosis among Puerto Rican Adults. The Journal of Nutrition. September 2023.
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*For more information on magnesium and tailored advice, consult your healthcare provider.*
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