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WHY DO WE NEED MAGNESIUM?


Medically reviewed by Miho Hatanaka, RDN, L.D. — By Megan Ware, RDN, L.D. —
Updated on October 25, 2023
 * Benefits
 * Recommended intake
 * Sources
 * Deficiency
 * Risks
 * Interactions
 * Supplements
 * Summary

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Magnesium plays a role in over 300 enzyme reactions in the human body. Magnesium
functions include helping with muscle and nerve function, regulating blood
pressure, and supporting the immune system.

An adult body contains around 25 gram (g) of magnesiumTrusted Source, 50–60% of
which the skeletal system stores. The rest is present in muscle, soft tissues,
and bodily fluids.

Many people in the United States do notTrusted Source get enough magnesium in
their diet, though deficiency symptoms are uncommon in otherwise healthy people.

Doctors link magnesium deficiency with a range of health complications, so
people should aim to meet their daily recommended levels of magnesium.

Almonds, spinach, and cashew nuts are some of the foods highest in magnesium. If
a person cannot get enough magnesium through their diet, their doctor may
recommend taking supplements.

In this article, we look at the function and benefits of magnesium, what it does
in the body, dietary sources, and possible health risks doctors link to too
much.

BENEFITS



Share on PinterestMany types of nuts and seeds are rich in magnesium.



Magnesium is one of seven essential macrominerals. These macrominerals are
minerals that people need to consume in relatively large amounts — at least 100
milligrams (mg) per day. Microminerals, such as iron and zinc, are just as
important, though people need them in smaller amounts.

Magnesium is vital for many bodily functions. Getting enough of this mineral can
help prevent or treat chronic diseases, includingTrusted Source Alzheimer’s
disease, type 2 diabetes, cardiovascular disease, and migraine.

The following sections discuss the function of magnesium in the body and its
effects on a person’s health.


1. BONE HEALTH

While most research has focused on the role of calcium in bone health, magnesium
is also essential for healthy bone formation.

Research from 2013Trusted Source has linked adequate magnesium intake with
higher bone density, improved bone crystal formation, and a lower risk of
osteoporosis in females after menopause.

Magnesium may improve bone health both directly and indirectly, as it helps to
regulate calcium and vitamin D levels, which are two other nutrients vital for
bone health.


2. DIABETES

Research has linked high magnesium diets with a lower risk of type 2 diabetes.
This may be because magnesium plays an important roleTrusted Source in glucose
control and insulin metabolism.

A 2015 reviewTrusted Source in the World Journal of Diabetes reports that most,
but not all, people with diabetes have low magnesium and that magnesium may play
a role in diabetes management.

A magnesium deficiency may worsen insulin resistance, which is a condition that
often develops before type 2 diabetes. On the other hand, insulin resistance may
cause low magnesium levels.

In many studies, researchers have linked high magnesium diets with diabetes. In
addition, a systematic review from 2017 suggests that taking magnesium
supplements can also improve insulin sensitivity in people with low magnesium
levels.

However, researchers need to gather more evidence before doctors can routinely
use magnesium for glycemic control in people with diabetes.


3. CARDIOVASCULAR HEALTH

The body needs magnesium to maintain the health of muscles, including the heart.
Research has found that magnesium plays an important role in heart health.

A 2018 review reports that magnesium deficiency can increase a person’s risk of
cardiovascular problems. This is partly due to its roles on a cellular level.
The authors observe that magnesium deficiency is common in people with
congestive heart failure and can worsen their clinical outcomes.

People who receive magnesium soon after a heart attack have a lower risk of
mortality. Doctors sometimes use magnesium during treatment for congestive heart
failure (CHF) to reduce the risk of arrhythmia, or abnormal heart rhythm.

According to a 2019 meta-analysisTrusted Source, increasing magnesium intake may
lower a person’s risk of stroke. They report that for each 100 mg per day
increase in magnesium, the risk of stroke reduced by 2%.

Some research also suggests that magnesium plays a role in hypertension.
However, according to the Office of Dietary SupplementsTrusted Source (ODS),
based on current research, taking magnesium supplements lowers blood pressure
“to only a small extent.”

The ODS call for a “large, well-designed” investigation to understand the role
of magnesium in heart health and the prevention of cardiovascular disease.


4. MIGRAINE HEADACHES

Magnesium therapy may helpTrusted Source prevent or relieve headaches. This is
because a magnesium deficiency can affect neurotransmitters and restrict blood
vessel constriction, which are factors doctors link to migraine.

People who experience migraines may have lower levels of magnesium in their
blood and body tissues compared with others. Magnesium levels in a person’s
brain may be low during a migraine.

A systematic review from 2017Trusted Source states that magnesium therapy may be
useful for preventing migraine. The authors suggest that taking 600 mg of
magnesium citrate appears to be a safe and effective prevention strategy.

The American Migraine Foundation report that people frequently use doses of
400–500 mg per day for migraine prevention.

The amounts that may have an affect are likely to be high, and people should
only use this therapy under the guidance of their doctor.

Read more about magnesium for migraine.


5. PREMENSTRUAL SYNDROME

Magnesium may also play a role in premenstrual syndrome (PMS).

Small-scale studies, including a 2012 articleTrusted Source, suggest that taking
magnesium supplements along with vitamin B-6 can improve PMS symptoms. However,
a more recent 2019 reviewTrusted Source reports that the research is mixed, and
further studies are needed.

The American College of Obstetricians and Gynecologists suggest that taking
magnesium supplements could help to reduce bloating, mood symptoms, and breast
tenderness in PMS.


6. ANXIETY

Magnesium levels may play a role in mood disorders, including depression and
anxiety.

According to a systematic review from 2017Trusted Source, low magnesium levels
may have links with higher levels of anxiety. This is partly due to activity in
the hypothalamic-pituitary-adrenal (HPA) axis, which is a set of three glands
that control a person’s reaction to stress.

However, the review points out that the quality of evidence is poor, and that
researchers need to do high quality studies to find out how well magnesium
supplements might work for reducing anxiety.


FURTHER RESOURCES

For more in-depth resources about vitamins, minerals, and supplements, visit our
dedicated hub.

Was this helpful?


RECOMMENDED DAILY INTAKE

The following table shows the recommended daily allowance (RDA) for magnesium
intake by age and sex, according to the ODSTrusted Source.

AgeMaleFemale1–3 years80 mg80 mg4–8 years130 mg130 mg9–13 years240 mg240 mg14–18
years410 mg360 mg19–30 years400 mg310 mg31–50 years420 mg320 mg51+ years420
mg320 mg

People should increase their magnesium intake by around 40 mg per day during
pregnancy.

Experts base the adequate intake for babies under 1 year old on the amounts
found in breastmilk.

SOURCES

Many foods contain high levels of magnesium, including nuts and seeds, dark
green vegetables, whole grains, and legumes. Manufacturers also add magnesium to
some breakfast cereals and other fortified foods.

The best sources of magnesium includeTrusted Source:

SourcePer servingPercentage of daily valueAlmonds (1 ounces or oz)80
mg20%Spinach (half a cup)78 mg20%Roasted cashews (1 oz)74 mg19%Oil roasted
peanuts (one-quarter cup)63 mg16%Soy milk (1 cup)61 mg15%Cooked black beans
(half a cup)60 mg15%Cooked edamame beans (half a cup)50 mg13%Peanut butter (2
tablespoons)49 mg12%Whole wheat bread (2 slices)46 mg12%Avocado (1 cup)44
mg11%Potato with skin (3.5 oz)43 mg11%Cooked brown rice (half a cup)42 mg11%Low
fat yogurt (8 oz)42 mg11%Fortified breakfast cereals40 mg10%Oatmeal, instant, 1
packet36 mg9%Canned kidney beans (half a cup)35 mg9%Banana (1 medium)32 mg8%

Wheat products lose magnesium when the wheat is refined, so it is best to choose
cereals and bread products made with whole grains. Most common fruits, meat, and
fish contain low in magnesium.

Read more about 10 healthful high magnesium foods here.


MAGNESIUM DEFICIENCY

While many people do not meet their recommended intake for magnesium, deficiency
symptoms are rare in otherwise healthy people. Magnesium deficiency is known as
hypomagnesemia.

Magnesium inadequacy or deficiency can resultTrusted Source from excess
consumption of alcohol, a side effect of certain medications, and some health
conditions, including gastrointestinal disorder and diabetes. Deficiency is more
common in older adults.

Symptoms of magnesium deficiency include:

 * a loss of appetite
 * nausea or vomiting
 * fatigue or weakness

Symptoms of more advanced magnesium deficiency include:

 * muscle cramps
 * numbness
 * tingling
 * seizures
 * personality changes
 * heart rhythm changes or spasms

Research has linked magnesium deficiency with a range of health conditions,
includingTrusted Source Alzheimer’s disease, type 2 diabetes, cardiovascular
disease, and migraine.

RISKS OF TOO MUCH MAGNESIUM

An overdose of magnesium through dietary sources is unlikely because the body
will eliminate any excess magnesium from food through urine.

However, a high intake of magnesium from supplements can lead to
gastrointestinal problems, such as diarrhea, nausea, or cramping.

Very large doses can cause kidney problems, low blood pressure, urine retention,
nausea and vomiting, depression, lethargy, a loss of central nervous system
(CNS) control, cardiac arrest, and possibly death.

People with a kidney disorder should not take magnesium supplements unless their
doctor advises that they do so.

DRUG INTERACTIONS

Magnesium supplementation may also give rise to some drug interactions.
Medications that may interact with magnesium supplements or affect magnesium
levels includeTrusted Source:

 * oral bisphosphonates that treat osteoporosis, such as alendronate (Fosamax)
 * tetracycline antibiotics, including doxycycline (Vibramycin) and
   demeclocycline (Declomycin)
 * quinolone antibiotics, including levofloxacin (Levaquin) and ciprofloxacin
   (Cipro)
 * diuretics, such as furosemide (Lasix)
 * prescription proton pump inhibitors, including esomeprazole magnesium
   (Nexium)

SHOULD I TAKE SUPPLEMENTS?

Magnesium supplements are available to purchase online, but it is best to obtain
any vitamin or mineral through food because nutrients work better when people
combine them with other nutrients.

Many vitamins, minerals, and phytonutrients work synergistically. This term
means that taking them together brings more health benefits than taking them
separately.

It is better to focus on a healthful, balanced diet to meet daily requirements
for magnesium and to use supplements as a backup, but under medical supervision.


SUMMARY

Magnesium is an essential macronutrient that plays a key role in many body
processes, including muscle, nerve, and bone health, and mood.

Research has linked magnesium deficiencies with a range of health complications.
If a person is unable to get their daily requirements from their diet, a doctor
may recommend taking magnesium supplements.



Last medically reviewed on January 6, 2020

 * Diabetes
 * Bones / Orthopedics
 * Cardiovascular / Cardiology
 * Nutrition / Diet
 * Cat 1
 * minerals


HOW WE REVIEWED THIS ARTICLE:

Sources
Medical News Today has strict sourcing guidelines and draws only from
peer-reviewed studies, academic research institutions, and medical journals and
associations. We avoid using tertiary references. We link primary sources —
including studies, scientific references, and statistics — within each article
and also list them in the resources section at the bottom of our articles. You
can learn more about how we ensure our content is accurate and current by
reading our editorial policy.
 * Barbagallo, M., & Dominguez, L. J. (2015). Magnesium and type 2 diabetes.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/
 * Boyle, N. B., et al. (2017). The effects of magnesium supplementation on
   subjective anxiety and stress—A systematic review.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
 * Castiglioni, S., et al. (2013). Magnesium and osteoporosis: Current state of
   knowledge and future research directions.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/
 * DiNicolantonio, J. J., et al. (2018). Magnesium for the prevention and
   treatment of cardiovascular disease.
   https://openheart.bmj.com/content/5/2/e000775
 * Ebrahimi, E., et al. (2012). Effects of magnesium and vitamin B6 on the
   severity of premenstrual syndrome symptoms.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/
 * Gröber, U., et al. (2015). Magnesium in prevention and therapy.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
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   https://americanmigrainefoundation.org/resource-library/magnesium/
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   https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
 * Moslehi, M., et al. (2019). The association between
   serum magnesium and premenstrual syndrome: A systematic review and
   meta-analysis of observational studies [Abstract].
   https://www.ncbi.nlm.nih.gov/pubmed/30880352
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   https://www.acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=false
 * Silva Morais, J. B., et al. (2017). Effect of magnesium supplementation on
   insulin resistance in humans: A systematic review [Abstract].
   https://www.sciencedirect.com/science/article/abs/pii/S0899900717300229?via%3Dihub
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   there an evidence-based rationale? A systematic review [Abstract].
   https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/head.13217
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   A systematic review and meta-analysis with trial sequential analysis.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6692462/

Share this article



Medically reviewed by Miho Hatanaka, RDN, L.D. — By Megan Ware, RDN, L.D. —
Updated on October 25, 2023





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