10 Health Benefits of Magnesium in the Body (Evidence Based)

Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E

Table of Contents

Magnesium is an essential mineral that often goes unnoticed, yet it plays a critical role in maintaining overall health.

Did you know that this powerhouse nutrient is involved in over 300 biochemical reactions in your body? From energy production to muscle function, magnesium is indispensable.

Despite its importance, many people are deficient, leading to a host of health issues.

In this section, we’ll explore why magnesium is so vital and provide an overview of its numerous roles in the body, setting the stage for a deeper dive into its health benefits.

1. Supports Muscle Function

Magnesium is essential for proper muscle function. It helps muscles contract and relax by balancing calcium, which is necessary for muscle contraction.

Without enough magnesium, you might experience muscle cramps and spasms, as it helps prevent these painful issues by maintaining the right balance of electrolytes.

For athletes, magnesium is particularly important as it supports energy production and reduces muscle fatigue, leading to better performance and quicker recovery.

Ensuring adequate magnesium intake can help keep your muscles working smoothly and efficiently.

2. Improves Bone Health

Magnesium is essential for strong and healthy bones. It helps balance calcium levels in the body, ensuring that calcium is used effectively for bone formation.

Magnesium also aids in converting vitamin D into its active form, which helps in calcium absorption, crucial for maintaining bone density and strength.

By supporting these processes, magnesium plays a key role in preventing osteoporosis, a condition where bones become weak and brittle.

Ensuring you get enough magnesium can help keep your bones strong and reduce the risk of fractures.

3. Enhances Cardiovascular Health

Magnesium is essential for heart health. It helps relax blood vessels, improving blood flow and lowering blood pressure, which reduces the risk of hypertension.

By maintaining healthy blood pressure levels, magnesium also helps prevent heart disease. Additionally, magnesium stabilizes the electrical activity in the heart, preventing irregular heartbeats or arrhythmias.

Ensuring you get enough magnesium can support a healthy heart and reduce the risk of serious heart conditions.

4. Boosts Mental Health

Magnesium is important for mental health and brain function. It helps transmit signals in the brain and supports overall cognitive processes.

Adequate magnesium levels can help prevent and manage anxiety and depression by influencing mood-regulating neurotransmitters.

Additionally, magnesium aids in memory and learning by supporting the formation of connections in the brain, which helps maintain mental sharpness and prevent cognitive decline.

5. Supports Metabolic Processes

Magnesium is important for many metabolic processes. It helps turn food into energy by supporting the production of ATP, which fuels various bodily functions.

Magnesium also plays a key role in regulating blood sugar levels by improving insulin sensitivity, which helps manage glucose and reduce the risk of type 2 diabetes.

Additionally, it supports protein synthesis, which is essential for building and repairing tissues, including muscles.

6. Promotes Digestive Health

Magnesium is important for digestive health in several ways.

It helps produce digestive enzymes that break down food and improve nutrient absorption.

Magnesium also prevents constipation by drawing water into the intestines, which keeps stool soft and promotes regular bowel movements.

Additionally, it supports a healthy balance of gut bacteria, which is crucial for good digestion and overall well-being.

7. Enhances Immune System

Magnesium boosts the immune system by helping the body respond effectively to infections and illnesses.

It also reduces inflammation, which is important for preventing chronic diseases and maintaining overall health.

By supporting immune function and lowering inflammation, magnesium can help reduce the risk of conditions like heart disease, diabetes, and some cancers, contributing to better long-term health.

8. Alleviates PMS Symptoms

Magnesium helps ease PMS symptoms by balancing hormones, which can reduce cramps and mood swings.

It also supports overall menstrual health, making periods more manageable and comfortable by easing muscle contractions and improving emotional well-being.

9. Improves Sleep Quality

Magnesium improves sleep quality by supporting the production of melatonin, a hormone that regulates sleep patterns. It also promotes relaxation and reduces stress, making it easier to fall asleep and stay asleep.

By aiding melatonin production and managing stress, magnesium can help alleviate insomnia and other sleep disorders, leading to more restful and uninterrupted sleep.

10. Aids in Detoxification

Magnesium aids in detoxification by supporting cellular processes that help remove toxins from the body and plays a crucial role in maintaining liver function, which is essential for filtering out harmful substances.

It also helps with the detoxification of heavy metals, reducing the risk of buildup and related health issues.

By supporting these functions, magnesium helps keep the body’s systems clean and functioning properly.

What is Magnesium Deficiency?

Magnesium deficiency, or hypomagnesemia, occurs when there is an insufficient amount of magnesium in the body.

Magnesium is a vital mineral involved in over 300 enzymatic reactions, playing a crucial role in muscle and nerve function, blood glucose control, and bone health.

Causes

Magnesium deficiency can arise from various factors, including:

Consuming a diet low in magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains.
Conditions like Crohn’s disease, celiac disease, and chronic diarrhea can impair magnesium absorption.
Excessive alcohol consumption, certain medications (like diuretics), and uncontrolled diabetes can lead to increased magnesium loss through urine.
Prolonged stress can deplete magnesium levels in the body.

Symptoms

Magnesium deficiency can manifest through a range of symptoms, including:

Frequent muscle cramps, particularly in the legs, can indicate low magnesium levels.
Persistent tiredness and muscle weakness may result from insufficient magnesium.
Magnesium plays a role in regulating mood, and deficiency can lead to irritability, anxiety, and depression.
Severe magnesium deficiency can cause arrhythmias or irregular heartbeats.
A lack of magnesium can affect nerve function, leading to tingling and numbness, particularly in the extremities.

Diagnosis

Magnesium deficiency is typically diagnosed through blood tests, although these may not always accurately reflect total body magnesium levels, as most magnesium is stored in bones and tissues.

Additional tests, such as measuring magnesium levels in urine or conducting a magnesium loading test, may be required for a more accurate diagnosis.

Treatment

Treating magnesium deficiency involves:

Increasing intake of magnesium-rich foods, such as spinach, almonds, avocados, and whole grains.

Oral magnesium supplements can help restore adequate levels. It’s essential to consult a healthcare provider before starting supplements, as excessive magnesium intake can lead to adverse effects.

Managing conditions that contribute to magnesium loss, such as improving digestive health or adjusting medications under medical supervision.

Prevention

Preventing magnesium deficiency involves maintaining a balanced diet rich in magnesium-containing foods, managing stress, and monitoring and addressing any health conditions that might affect magnesium levels.

Regular check-ups with a healthcare provider can help detect and address potential deficiencies early on.

Daily Recommended Intake of Magnesium

The Recommended Daily Allowance (RDA) for magnesium varies based on age, sex, and life stage.

Below are the general guidelines provided by the National Institutes of Health (NIH):

Infants

0-6 months: 30 mg
7-12 months: 75 mg

Children

1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg

Adolescents and Adults

Males 14-18 years: 410 mg
Females 14-18 years: 360 mg
Males 19-30 years: 400 mg
Females 19-30 years: 310 mg
Males 31 years and older: 420 mg
Females 31 years and older: 320 mg

Pregnancy

14-18 years: 400 mg
19-30 years: 350 mg
31-50 years: 360 mg

Breastfeeding

14-18 years: 360 mg
19-30 years: 310 mg
31-50 years: 320 mg

Meeting Magnesium Needs

To meet your daily magnesium needs, include a variety of magnesium-rich foods in your diet, such as:

Leafy Greens: Spinach, kale, and Swiss chard
Nuts and Seeds: Almonds, cashews, sunflower seeds, and pumpkin seeds
Whole Grains: Brown rice, quinoa, and whole wheat bread
Legumes: Black beans, lentils, and chickpeas
Fish: Salmon and mackerel
Fruits: Avocados, bananas, and figs

If you find it challenging to meet your magnesium needs through diet alone, consult a healthcare provider about the possibility of taking magnesium supplements.

It is important to take supplements under medical supervision to avoid excessive magnesium intake, which can lead to adverse effects.

Foods High in Magnesium

Including magnesium-rich foods in your diet is an excellent way to ensure you meet your daily intake requirements. Here are some of the top sources of magnesium:

Leafy Green Vegetables

Spinach: 157 mg per cup (cooked)
Swiss Chard: 150 mg per cup (cooked)
Kale: 24 mg per cup (raw)

Nuts and Seeds

Almonds: 80 mg per ounce (23 almonds)
Cashews: 74 mg per ounce (18 nuts)
Pumpkin Seeds: 168 mg per ounce
Sunflower Seeds: 37 mg per ounce

Whole Grains

Quinoa: 118 mg per cup (cooked)
Brown Rice: 84 mg per cup (cooked)
Oatmeal: 63 mg per cup (cooked)
Whole Wheat Bread: 46 mg per slice

Legumes

Black Beans: 120 mg per cup (cooked)
Lentils: 71 mg per cup (cooked)
Chickpeas: 79 mg per cup (cooked)
Edamame: 99 mg per cup (cooked)

Fish

Salmon: 26 mg per 3 ounces (cooked)
Mackerel: 82 mg per 3 ounces (cooked)
Halibut: 90 mg per 3 ounces (cooked)

Fruits

Avocado: 58 mg per medium avocado
Banana: 32 mg per medium banana
Figs: 50 mg per ½ cup (dried)

Other Sources

Dark Chocolate: 64 mg per ounce (70-85% cocoa)
Tofu: 37 mg per ½ cup (cooked)
Yogurt: 50 mg per cup (plain, low-fat)

Adding Magnesium-Rich Foods into Your Diet

Here are some tips to help you incorporate these magnesium-rich foods into your daily meals:

Breakfast: Start your day with a bowl of oatmeal topped with sliced bananas and a sprinkle of pumpkin seeds.
Lunch: Prepare a quinoa salad with chickpeas, spinach, avocado, and a drizzle of olive oil.
Snacks: Enjoy a handful of almonds or cashews, or dip carrot sticks into hummus made from chickpeas.
Dinner: Serve grilled salmon with a side of steamed Swiss chard and brown rice.
Dessert: Indulge in a small piece of dark chocolate for a magnesium-rich treat.

By including a variety of these foods in your diet, you can easily meet your daily magnesium needs and support your overall health.

Magnesium Side Effects

While magnesium is essential for health, excessive intake—particularly from supplements—can lead to side effects.

It’s important to use magnesium supplements responsibly and consult a healthcare provider if you have any concerns. Here are some potential side effects of excessive magnesium intake:

Common Side Effects

Diarrhea: Magnesium, especially in the form of magnesium citrate or magnesium sulfate, can act as a laxative, leading to diarrhea. This is one of the most common side effects of high magnesium intake.
Nausea and Vomiting: High doses of magnesium can cause gastrointestinal upset, including nausea and vomiting.
Abdominal Cramping: Some people may experience abdominal cramping or discomfort as a result of taking too much magnesium.

Serious Side Effects

Hypermagnesemia: Excessive magnesium levels in the blood, known as hypermagnesemia, can occur, particularly in individuals with kidney issues. Symptoms include:

Confusion: Mental confusion or difficulty concentrating.

Low Blood Pressure: A significant drop in blood pressure, which can cause dizziness or fainting.

Irregular Heartbeat: Abnormal heart rhythms or palpitations.

Respiratory Issues: Difficulty breathing or slowed breathing in severe cases.

Kidney Problems: Individuals with impaired kidney function should be cautious with magnesium supplements, as their kidneys may struggle to excrete excess magnesium.

Managing Magnesium Intake

To avoid side effects, follow these guidelines:

Adhere to the recommended daily allowance (RDA) for magnesium and consult your healthcare provider before increasing your intake or starting new supplements.

Different forms of magnesium supplements (such as magnesium oxide, citrate, or glycinate) have varying effects on the digestive system.

Magnesium glycinate is often gentler on the stomach compared to magnesium oxide.

Be aware of total magnesium intake from all sources, including dietary sources, supplements, and medications.

If you have kidney problems, heart conditions, or are taking other medications, discuss your magnesium needs with your healthcare provider to ensure safe usage.

Summary:

Magnesium is crucial for many bodily functions, but excessive intake can lead to unwanted side effects.

By managing your intake and consulting with a healthcare provider, you can safely benefit from magnesium’s health advantages while minimizing the risk of adverse effects.

Magnesium and Drug Interactions

Magnesium supplements can interact with various medications, potentially affecting their efficacy or leading to adverse effects.

It’s essential to be aware of these interactions and consult a healthcare provider if you are taking any medications.

Here are some key drug interactions with magnesium:

1. Antibiotics

Magnesium can reduce the absorption of tetracycline antibiotics, such as doxycycline and minocycline.

It’s usually recommended to take magnesium supplements at least 2 hours before or after taking these antibiotics.

Magnesium can also interfere with the absorption of quinolone antibiotics, such as ciprofloxacin and levofloxacin. Similar to tetracyclines, a 2-hour gap is advised.

2. Diuretics

Medications like furosemide (Lasix) can increase magnesium excretion in the urine, potentially leading to magnesium deficiency.

These can also affect magnesium levels, though they tend to cause magnesium loss less significantly compared to loop diuretics.

3. Blood Pressure Medications

Medications like enalapril and lisinopril can affect magnesium levels, although interactions are usually less pronounced.

Drugs such as amlodipine and diltiazem may have their effects influenced by magnesium levels, though this interaction is typically less significant.

4. Laxatives and Antacids

Products like magnesium hydroxide or magnesium citrate used as laxatives can cause excessive magnesium levels if used in large quantities.

Magnesium-containing antacids can contribute to higher magnesium intake, particularly if used frequently.

5. Bisphosphonates

Drugs like alendronate and risedronate can have their absorption reduced by magnesium.

It’s recommended to take magnesium supplements at least 2 hours before or after bisphosphonates.

6. Muscle Relaxants

Magnesium can enhance the effects of muscle relaxants, such as vecuronium or atracurium, potentially leading to increased muscle weakness or respiratory issues.

7. Certain Heart Medications

High levels of magnesium can affect the heart’s rhythm and interact with digoxin, potentially causing arrhythmias or other cardiac issues.

Managing Drug Interactions

To manage potential interactions and ensure safe use of magnesium supplements:

Always inform your healthcare provider about all medications and supplements you are taking.

They can help manage dosages and timing to minimize interactions.

Take magnesium supplements at a different time from medications that may interact, such as 2 hours before or after the medication.

Be alert to any new or unusual symptoms after starting magnesium supplements or changing medication regimens and report them to your healthcare provider.

Magnesium Supplements

Magnesium supplements can be beneficial for addressing deficiencies and supporting overall health.

However, choosing the right form and dosage is crucial for effectiveness and minimizing side effects.

Here’s a guide to the various types of magnesium supplements and their uses:

Types of Magnesium Supplements

Magnesium Citrate

- Description: A combination of magnesium and citric acid.
- Benefits: Well-absorbed and often used for improving digestion and relieving constipation.
- Considerations: Can cause diarrhea in some individuals.

Magnesium Glycinate

- Description: Magnesium bound to glycine, an amino acid.
- Benefits: Highly absorbable and less likely to cause gastrointestinal issues compared to other forms. Often recommended for individuals with sensitive digestive systems.
- Considerations: Generally well-tolerated with minimal side effects.

Magnesium Oxide

- Description: A compound of magnesium and oxygen.
- Benefits: Contains a high amount of magnesium per dose, but absorption is less efficient compared to other forms.
- Considerations: May cause gastrointestinal discomfort or laxative effects.

Magnesium Malate

- Description: Magnesium combined with malic acid.
- Benefits: Often used to boost energy levels and support muscle function. Considered to have good bioavailability.
- Considerations: Generally well-tolerated, though malic acid can have a mild laxative effect.

Magnesium Taurate

- Description: Magnesium combined with taurine, an amino acid.
- Benefits: Supports cardiovascular health and may be beneficial for blood pressure regulation.
- Considerations: Typically well-absorbed and gentle on the stomach.

Magnesium Sulfate

- Description: Also known as Epsom salt.
- Benefits: Often used in baths for muscle relaxation and pain relief, but less commonly taken orally.
- Considerations: May cause diarrhea if ingested in large amounts.

Magnesium Chloride

- Description: A form of magnesium combined with chlorine.
- Benefits: Easily absorbed and used topically in oils and lotions for muscle relief and skin health.
- Considerations: Oral forms may have a laxative effect.

Magnesium L-Threonate

- Description: Magnesium combined with L-threonate, a metabolite of vitamin C.
- Benefits: May support cognitive function and brain health. Known for better penetration into brain cells.
- Considerations: More expensive compared to other forms.

Choosing the Right Magnesium Supplement

Consider your specific health goals and any digestive sensitivities. For general supplementation, magnesium glycinate or citrate are popular choices. For digestive issues, magnesium citrate might be helpful.

Follow the recommended dosage on the supplement label or as advised by your healthcare provider. Excessive intake can lead to side effects.

Some forms of magnesium are better absorbed than others. Magnesium glycinate and citrate are typically preferred for their high bioavailability.

Start with a lower dose to gauge tolerance and increase gradually if needed. Report any adverse effects to your healthcare provider.

Top Magnesium Supplements

Buy on Amazon

Risks of Excessive Magnesium Intake

While magnesium is essential for health, excessive intake—especially from supplements—can lead to various health issues.

It’s important to be aware of the potential risks associated with consuming too much magnesium. Here’s an overview of the risks and symptoms of excessive magnesium intake:

1. Gastrointestinal Issues

One of the most common side effects of high magnesium intake, especially from supplements like magnesium citrate or magnesium sulfate, is diarrhea.

This occurs because magnesium can act as a laxative.

High doses of magnesium can irritate the gastrointestinal tract, leading to nausea and vomiting.

Excess magnesium can cause abdominal discomfort or cramping.

2. Hypermagnesemia

Hypermagnesemia is an excessive level of magnesium in the blood.

It is rare in individuals with normal kidney function but can occur with high supplement intake or in those with kidney dysfunction.

Symptoms:

- Confusion: Difficulty concentrating or mental confusion.
- Low Blood Pressure: A significant drop in blood pressure, which may cause dizziness or fainting.
- Irregular Heartbeat: Abnormal heart rhythms or palpitations.
- Respiratory Issues: Severe cases can lead to difficulty breathing or slowed respiration.

3. Kidney Problems

Excessive magnesium can place additional strain on the kidneys, especially in individuals with pre-existing kidney conditions.

The kidneys are responsible for excreting excess magnesium, and impaired kidney function can lead to elevated magnesium levels.

Individuals with kidney issues might experience worsened symptoms of hypermagnesemia, such as extreme fatigue, weakness, or more severe cardiovascular effects.

4. Drug Interactions

High magnesium levels can interfere with the absorption and efficacy of certain medications, including antibiotics (e.g., tetracyclines and quinolones), muscle relaxants, and blood pressure medications.

This can lead to reduced effectiveness or increased risk of side effects from these drugs.

5. Potential for Overuse

People who take multiple supplements or consume magnesium-containing medications and antacids may inadvertently exceed recommended magnesium levels.

It is essential to monitor total intake from all sources to avoid overuse.

Managing Magnesium Intake

To avoid the risks associated with excessive magnesium intake:

Adhere to the recommended daily allowance (RDA) and consult with a healthcare provider before starting or adjusting magnesium supplements.

Be aware of any new symptoms that may arise after increasing magnesium intake and seek medical advice if needed.

If you have kidney problems or other underlying health conditions, consult with a healthcare provider to manage magnesium intake appropriately.

Review your medications and supplements with your healthcare provider to prevent adverse interactions.

Conclusion

While magnesium is crucial for health, excessive intake can lead to gastrointestinal issues, hypermagnesemia, kidney strain, and interactions with medications.

By managing your intake and seeking professional guidance, you can safely benefit from magnesium without risking negative health effects.

Frequently Asked Questions (FAQs)

Is it OK to Have Magnesium Every Day?

Yes, it’s generally safe to take magnesium daily within the recommended amounts.

Most people can benefit from a daily intake, especially if they have a magnesium deficiency or specific health concerns.

Always follow dosage guidelines and consult with a healthcare provider if you have any health conditions.

What Organs Benefit from Magnesium?

Magnesium benefits several key organs in the body. It supports the heart by helping to maintain a regular heartbeat and promote cardiovascular health.

For muscles, magnesium assists in both function and relaxation.

Bones gain strength and development from magnesium, while nerves rely on magnesium for proper function and communication.

What Are the Three Main Functions of Magnesium in the Body?

Magnesium plays three crucial roles in the body. It aids in energy production by converting food into energy.

Magnesium also supports muscle function, helping with both contraction and relaxation. Additionally, it facilitates nerve signal transmission throughout the body.

Who Should Not Take Magnesium?

Certain individuals should be cautious with magnesium.

Those with kidney problems may struggle to process excess magnesium. People with heart issues could experience changes in heart rhythm due to high doses.

Additionally, magnesium can interact with certain medications, including antibiotics and blood pressure drugs, so consulting a healthcare provider is essential if you are on specific medications.

Why Don’t Doctors Recommend Magnesium?

Doctors might not always recommend magnesium due to the potential for overuse, which can lead to side effects.

Magnesium also has the potential to interfere with the effectiveness of some medications.

Moreover, some people may not need additional magnesium if their diet already provides sufficient amounts.

What Is the Disadvantage of Magnesium?

Excessive magnesium intake can lead to several disadvantages.

It can cause digestive issues such as diarrhea, nausea, and abdominal cramps.

High levels of magnesium may result in hypermagnesemia, leading to serious health issues like irregular heartbeats or low blood pressure.

Magnesium can also affect how some medications are absorbed and used by the body.

What Foods Are Highest in Magnesium?

Foods high in magnesium include leafy greens like spinach and Swiss chard, nuts and seeds such as almonds and pumpkin seeds, whole grains like quinoa and brown rice, and legumes including black beans and lentils. These foods help ensure adequate magnesium intake.

What Is Magnesium Good For?

Magnesium supports several aspects of health. It helps maintain bone strength, aids in muscle relaxation and contraction, supports heart rhythm and overall cardiovascular health, and assists in energy production.

What Is Magnesium Used to Treat?

Magnesium is used to treat various conditions.

It acts as a laxative for constipation, relieves muscle cramps, reduces the frequency and severity of migraines, and helps regulate heart rhythm in cases of arrhythmias.

What Are 5 Things Magnesium Is Used For?

Magnesium is used for energy production, muscle relaxation, bone health, nerve function, and digestive health.

Each of these roles highlights the importance of magnesium in maintaining overall well-being.

Are Bananas High in Magnesium?

Bananas contain magnesium but are not among the highest sources.

A medium banana provides around 32 mg of magnesium. For higher magnesium content, other foods like nuts and leafy greens are better choices.

Which Form of Magnesium Is Best?

The best form of magnesium depends on individual needs.

Magnesium glycinate is well-absorbed and gentle on the stomach, magnesium citrate is good for digestion but may cause diarrhea in high doses, and magnesium oxide is less expensive but may lead to digestive issues.

Why Should a Woman Take Magnesium?

Women might benefit from magnesium for several reasons.

It supports bone health and helps reduce the risk of osteoporosis, can alleviate PMS symptoms, and overall supports energy levels and reduces stress.

Is Magnesium Good for Sleep?

Magnesium can be beneficial for improving sleep. It helps relax muscles and supports normal sleep patterns, making it a common supplement for those seeking better sleep quality.

Which Magnesium Is Best for Deficiency?

For magnesium deficiency, magnesium glycinate is often recommended due to its high absorption rate and lower risk of gastrointestinal issues.

What Causes Low Magnesium?

Low magnesium levels can be caused by several factors, including a poor diet lacking magnesium-rich foods, digestive disorders that affect nutrient absorption, excessive alcohol consumption leading to magnesium loss, and certain medications that increase magnesium excretion.