Magnesium: Overview and Benefits

What is magnesium?

Magnesium is a mineral that is vital for your health. It’s one of the most important minerals that your body uses. Your body can’t make magnesium on its own, so you need to get it from an outside source — like food. Once it’s in your body, your kidneys help control the amount of magnesium circulating in your blood. 

Magnesium has many different jobs in your body, including:

• Helping your nerves and muscles work well

• Keeping your immune system strong

• Maintaining a regular, steady heartbeat

• Regulating your blood pressure

• Building strong bones

• Controlling your blood sugar 

• Making energy and protein

• Making DNA

What are the health benefits of taking magnesium supplements?

Researchers are still learning about magnesium and health. There’s some evidence that consuming higher amounts of magnesium might help prevent or treat:

• Migraine headaches: Research has shown that magnesium may help with migraines. Both the American Headache Society and the American Academy of Neurology recommend magnesium as a way to possibly prevent migraine headaches. 

• High blood pressure: High blood pressure can put you at risk for many health problems, including stroke and heart disease. In some studies, taking magnesium supplements lowered blood pressure a small amount. It may also reduce the risk of stroke. 

• Type 2 diabetes: Studies have also shown promise for taking magnesium to decrease the risk of Type 2 diabetes, and others have shown that it may help with glycemic control in people with Type 2 diabetes. But at this point, the American Diabetes Association says there’s not enough evidence to recommend magnesium for people with diabetes. 

• Osteoporosis: Higher magnesium intake is linked to strong bones, which may reduce the risk of osteoporosis and fractures. More research is needed to understand how magnesium might help prevent or treat osteoporosis. 

• Anxiety and depression: Magnesium helps to regulate neurotransmitters like serotonin and GABA. There’s some evidence that low magnesium is linked to both anxiety and depression. But it’s not clear yet whether or not taking magnesium can help with these conditions. 

• Women’s health: There’s some evidence that magnesium is helpful for women with premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and menopause symptoms. But more research is needed before we can know for sure.  

And keep in mind: Even though magnesium is important, magnesium supplements are not recommended by the National Institutes of Health (NIH) for most people — unless your healthcare provider specifically recommends that you take them. 

Magnesium: Sources and supplements

You can get magnesium from three different sources:

• Food

• Dietary supplements

• Certain over-the-counter medications

It’s best to get all of the magnesium you need by eating nutrient-rich foods. Not only are nutritious foods a great way to get magnesium, but they also contain vitamins, fiber, and other healthy minerals. 

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Foods that are high in magnesium include:

• Nuts

• Seeds

• Beans 

• Lentils

• Soybeans

• Tofu

• Dark, leafy greens

• Whole grains

• Fortified breakfast cereals

• Milk 

• Yogurt

• Dark chocolate

If you can’t get enough magnesium from foods, your healthcare provider might recommend a magnesium supplement. Magnesium supplements are available as pills, chewable tablets, liquids, or dissolvable powders. Magnesium is also in many multivitamins. 

What type of magnesium should you take?

Most people get enough magnesium from food. But if your healthcare provider has suggested you take a magnesium supplement, there are several different types. The ones most easily absorbed by your body are:

• Magnesium aspartate: This is a combination of magnesium and aspartic acid (an amino acid). It’s one of the easiest types of magnesium for your body to absorb. 

• Magnesium citrate: This is a combination of magnesium and citric acid. It has a strong laxative effect and is sometimes used to treat constipation. 

• Magnesium lactate: This is a combination of magnesium and lactic acid.

• Magnesium chloride: This is a combination of magnesium and hydrochloric acid. 

Dissolvable powders are completely absorbed in your gut, while other forms of magnesium are not. 

Magnesium supplement dosing

Your daily recommended amount of magnesium depends on your age and sex. Typical doses are listed in the table below.

Also, keep in mind: If you’re taking magnesium supplements, make sure that you don’t go above the recommended daily maximum. 

The daily maximums for magnesium supplements are listed below.

Notice that these daily maximums are less than the total recommended daily amount. That’s because most people who take a magnesium supplement also get magnesium from the food they eat. 

The magnesium doses used for migraines are usually above the recommended daily maximum of 350 mg for adults.

Should I take a magnesium supplement?

Probably not. Most people get all the magnesium they need from food. But in some cases, your healthcare provider might recommend a dietary supplement if your magnesium levels are too low. 

Low magnesium levels are more common in people who:

• Are older

• Have inflammatory bowel disease

• Have had part of their intestines surgically removed

• Are on a gluten-free diet

• Have Type 2 diabetes

• Drink a lot of alcohol

• Take certain medications

Magnesium supplement interactions

Magnesium supplements can potentially affect how your body absorbs certain medications when you take them around the same time. Your healthcare provider may advise you to separate your magnesium and medication doses by a few hours to avoid this interaction.

Examples of these medications include:

• Bisphosphonates like alendronate (Fosamax)

• Tetracycline antibiotics like doxycycline (Vibramycin)

• Fluoroquinolone antibiotics like ciprofloxacin (Cipro)

Certain medications can affect magnesium levels in your body. If you’re taking any of these medications long term, your healthcare provider may want to monitor your levels.

Examples include:

• Diuretics (water pills) like furosemide (Lasix), hydrochlorothiazide (Microzide), and amiloride (Midamor)

• Spironolactone (Aldactone)

• Proton pump inhibitors (PPIs) like omeprazole (Prilosec)

The examples listed above do not include all potential interactions with magnesium. 

Magnesium supplement side effects

Most commonly, high doses of magnesium supplements can cause diarrhea. In fact, magnesium-containing laxatives (such as milk of magnesia) use this effect to help with constipation. Nausea and abdominal cramping can also happen with higher doses.

If your recommended dose is causing these side effects and they become bothersome, talk to your healthcare provider or pharmacist.

Safety of magnesium supplements

Magnesium toxicity can happen if you’re taking very large doses of magnesium. This is when the magnesium levels in your blood are too high. High magnesium levels may be more likely if you have kidney problems. As mentioned above, your kidneys help remove extra magnesium from your body.

Early symptoms of high magnesium levels can include:

• Dizzy or lightheaded feeling (sign of low blood pressure)

• Flushed skin

• Nausea

• Vomiting

• Difficulty urinating

• Fatigue

If you’re experiencing any of these symptoms, contact your healthcare provider right away. 

The symptoms listed above can progress into more serious ones, including:

• Difficulty breathing

• Muscle weakness

• Feeling like you’re going to pass out

• Fast or irregular heartbeat

If you’re experiencing any of these symptoms, get immediate medical attention. In some cases, they can progress to cardiac arrest (when your heart suddenly stops beating).

FAQs

Disclaimer: The FDA does not test supplements for safety and effectiveness. Supplements can contain harmful substances. They can also affect how your medications work. Always speak with your healthcare provider before taking any supplement.

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Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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