Magnesium is a naturally occurring mineral that is essential to the human body. Magnesium is involved in over 300 biochemical reactions in the body and is necessary for the proper function of nerves, muscles, and enzymes. Magnesium is also important for energy production, blood sugar control, and bone health.
What are the health benefits of magnesium?
Improves Sleep and Relaxation
Magnesium is known as the “relaxation mineral” because it has a calming effect on the body. It can help to relieve anxiety, stress, and tension. Magnesium supplementation has also been shown to improve sleep quality. If you are struggling with insomnia or restless nights, magnesium may be able to help you get the rest you need.
Increases Bone Health
Magnesium is necessary for the proper development and maintenance of bones. It helps to regulate calcium levels in the body. It is necessary for the absorption of vitamin D (see also our the best vitamins for men). Magnesium deficiency has been linked with an increased risk of osteoporosis, so taking a magnesium supplement may help to prevent bone loss as you age.
Reduces risk of heart disease
Magnesium is involved in over 300 biochemical reactions in the heart and plays a role in maintaining a healthy heart rhythm. Magnesium supplementation has been shown to lower blood pressure and reduce the risk of heart disease. If you are concerned about your heart health, taking a magnesium supplement may be beneficial.
Improves Muscle Function and Recovery
Magnesium is necessary for proper muscle function and recovery after tough workouts. It helps to maintain healthy muscle contraction and relaxation. Magnesium deficiency can lead to cramps, spasms, and weakness. If you are active or have a physically demanding job, taking a magnesium supplement may help to improve your muscle function.
Helps to Combat Depression
Magnesium has been shown to be effective in treating depression. It works by increasing levels of serotonin, the “happy hormone” in the brain. Magnesium supplementation has also been linked with a lower risk of suicide. If you are struggling with depression, taking a magnesium supplement may help to improve your mood.
Provides Anti-Inflammatory Benefits
Magnesium has anti-inflammatory properties and can help to reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Magnesium supplementation has also been shown to be effective in treating inflammatory conditions such as arthritis and asthma. If you are struggling with an inflammatory condition, taking a magnesium supplement may help to improve your symptoms.
Helps with Migraine Prevention
Magnesium has been shown to be effective in preventing migraines. It works by relaxing the blood vessels and reducing inflammation. Magnesium deficiency is a common trigger for migraines, so taking a magnesium supplement may help to reduce your risk of developing these headaches. If you are struggling with migraines, taking a magnesium supplement may help to reduce the frequency and severity of your headaches. Magnesium is also effective in treating other types of headaches, such as tension headaches and cluster headaches. If you are struggling with chronic headaches, taking a magnesium supplement may help to improve your symptoms.
Provides Stress Relief
Magnesium has a calming effect on the body and can help to reduce stress levels. It works by reducing the release of the stress hormone cortisol. Magnesium supplementation has also been shown to improve symptoms of anxiety and depression. If you are struggling with stress, taking a magnesium supplement may help to improve your symptoms.
Reduces risk of type 2 diabetes
Magnesium helps to regulate blood sugar levels and can help manage diabetes. It works by increasing insulin sensitivity and reducing blood sugar levels. Magnesium supplementation has also been shown to reduce the risk of developing type II diabetes. If you are struggling to control your blood sugar levels, taking a magnesium supplement may help to improve your symptoms.
Possibly Effective in Alzheimer’s Prevention
Magnesium has been shown to be effective in preventing Alzheimer’s disease. It works by reducing inflammation and protecting the brain from damage. Magnesium deficiency has been linked with an increased risk of Alzheimer’s, so taking a magnesium supplement may help to prevent this condition.
Reduces symptoms of PMS
Magnesium is known to help reduce the symptoms of premenstrual syndrome (PMS). It can help relieve bloating, cramps, and fatigue
What are the best sources of magnesium?
Green leafy vegetables
Green leafy vegetables are an excellent source of magnesium. Spinach, Swiss chard, and kale are all great options. Other good sources of magnesium include legumes, nuts, and seeds.
Beans and lentils
There are many sources of magnesium, but some of the best include beans and lentils. These foods are packed with nutrients and fiber, and they’re also a good source of protein. In addition, beans and lentils are low in fat and calories, making them a healthy choice for anyone looking to improve their magnesium intake.
Dairy products
Dairy products are one of the best sources of magnesium. Cheese, yogurt, and milk are all excellent sources of this mineral.
Dark Chocolate
You might not think of chocolate as a health food, but dark chocolate is actually a good source of magnesium. Just one ounce of dark chocolate contains 24% of the recommended daily intake for magnesium.
The National Institutes of Health provides this chart of Magnesium available in common foods. Keep in mind the body only absorbs about 30-40% of the dietary magnesium through foods you eat…so supplements are definitely recommended!
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Pumpkin seeds, roasted, 1 ounce | 156 | 37 |
| Chia seeds, 1 ounce | 111 | 26 |
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, ½ cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, ¼ cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 14 |
| Edamame, shelled, cooked, ½ cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, ½ cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
| Milk, 1 cup | 24–27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, ½ cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
How much magnesium do you need?
The Recommended Daily Allowance (RDA) for magnesium
The Recommended Daily Allowance (RDA) for magnesium is 400 mg for adults. Some health conditions may require a different amount, so it’s important to speak with a doctor or registered dietitian. Magnesium is found in a variety of foods, including leafy green vegetables, legumes, nuts, seeds, and whole grains. Here is a chart provided by the NIH showing the RDA by age:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
*Adequate Intake (AI)
The best food sources of magnesium
You can get magnesium from both food and supplements. The best food sources of magnesium are green leafy vegetables, such as spinach, Swiss chard, and kale. Other good sources include whole grains, nuts, and seeds. You can also find magnesium in certain foods that are fortified with this mineral, such as some breakfast cereals and juices. If you take a supplement, look for one that contains magnesium citrate or magnesium glycinate. These forms are more easily absorbed by your body than magnesium oxide or magnesium sulfate.
The risks of taking too much magnesium
Magnesium is a mineral that’s crucial to the body’s function. Just like calcium, potassium, and sodium, magnesium is an electrolyte. It’s involved in more than 300 biochemical reactions in the body. It helps regulate blood pressure, maintains healthy bones and teeth, keeps heart rhythm steady, and supports a healthy immune system.
Magnesium is also needed for energy production, protein synthesis, and muscle and nerve function. It’s present in all tissues, but most of the magnesium in the body is in the bones and muscles.
Most people get the magnesium they need from their diet. Foods that are high in magnesium include leafy green vegetables, legumes, nuts, seeds, and whole grains. You can also get magnesium from some fortified foods and from supplements.
However, it’s possible to get too much magnesium. Taking more magnesium than your body needs can cause diarrhea, nausea, and vomiting. In severe cases, it can lead to an irregular heartbeat, low blood pressure, and coma.
Are there any side effects of magnesium supplementation?
Diarrhea
Magnesium supplementation can cause diarrhea in some people. This is because magnesium can act as a laxative and cause watery stools. If you experience diarrhea after taking magnesium supplements, you should stop taking them and consult your doctor.
Abdominal cramping
Magnesium is a mineral that’s crucial to the body’s function. Magnesium supplements are sometimes used to treat or prevent magnesium deficiency. However, there is a lack of evidence to support the use of magnesium supplementation for this purpose. Additionally, magnesium supplements can cause side effects, such as abdominal cramping. Therefore, magnesium supplementation should only be used under the supervision of a healthcare provider.
Loss of appetite
Magnesium supplementation can cause loss of appetite in some people. This is usually mild and goes away with time. If you are concerned, talk to your doctor or pharmacist.
Who should take magnesium supplements?
Athletes
Magnesium supplements are sometimes taken by athletes in an attempt to improve performance. Although there is no evidence to support the use of magnesium supplementation for this purpose, it does help improve muscle recovery.
People with magnesium deficiencies
Magnesium supplements are recommended for people with magnesium deficiencies. These deficiencies can be caused by a variety of factors, including:
-A diet that is low in magnesium-rich foods
-Certain medical conditions
-Certain medications
-Excessive sweating
-Heavy menstrual bleeding
People with magnesium deficiencies may experience a variety of symptoms, including:
-Anxiety
-Fatigue
-Headaches
-Muscle cramps
-Nausea
If you think you may have a magnesium deficiency, talk to your doctor. They can order a blood test to check your magnesium levels.
Older adults
Older adults are generally advised to take magnesium supplements if they are at risk of magnesium deficiency. This includes people who are:
– 65 years of age or older
– Taking medications that interact with magnesium
– Suffering from conditions that cause magnesium loss, such as diabetes or gastrointestinal disorders
Magnesium supplements can help older adults maintain their magnesium levels and avoid the health problems that can come with magnesium deficiency.
Pregnant women
Pregnant women should take magnesium supplements. Magnesium is an important mineral for pregnant women. It helps to relax muscles, control blood pressure, and maintain a healthy heart rhythm.
Best Types of Magnesium to Take
There are many different types of magnesium supplements. The type you take depends on your needs and preferences.
Magnesium oxide
Magnesium oxide is the most common type of magnesium supplement. It’s inexpensive and widely available. Magnesium oxide is also one of the most poorly absorbed forms of magnesium, so it’s not the best choice if you’re looking to increase your magnesium levels.
Magnesium citrate
Magnesium citrate is a more expensive type of magnesium supplement. It’s also more easily absorbed than magnesium oxide. Magnesium citrate is a good choice if you want to increase your magnesium levels.
Magnesium glycinate
Magnesium glycinate is the most expensive type of magnesium supplement. It’s also the best absorbed form of magnesium. Magnesium glycinate is a good choice if you’re looking to increase your magnesium levels and you’re willing to pay more for a better-absorbed product.
Magnesium threonate
Magnesium threonate is a newer type of magnesium supplement that’s said to be even better absorbed than magnesium glycinate. Magnesium threonate is a good choice if you’re looking to increase your magnesium levels and you’re willing to pay more for a better-absorbed product.
Magnesium lactate
Magnesium lactate is a less expensive type of magnesium supplement. It’s also well absorbed. Magnesium lactate is a good choice if you’re looking for a less expensive option that’s still well absorbed.
Magnesium chloride
Magnesium chloride is an inexpensive type of magnesium supplement. It’s also one of the most poorly absorbed forms of magnesium, so it’s not the best choice if you’re looking to increase your magnesium levels.
Bottom Line
Magnesium is an important mineral that has many health benefits. Magnesium health supplements can help people with magnesium deficiencies and certain medical conditions. Magnesium citrate, glycinate, and threonate are the best absorbed forms of magnesium. Magnesium lactate is a less expensive option that’s still well absorbed. Magnesium oxide is the most common form of magnesium, but it’s poorly absorbed and should be avoided.
Magnesium supplements are available in many forms: as a standalone supplement or combined with calcium, potassium , other minerals , vitamins , or herbs . Magnesium can be taken as a tablet, capsule , liquid, powder , or even put into food and drinks.