Magnesium is a mineral involved in many bodily processes, including mineral absorption, energy production, muscle and nerve function, and DNA production. More than half of the magnesium in the body is found in bones, while the rest is found in soft tissues.
Your body does not produce magnesium naturally, so you must consume it through your diet or with supplements. Foods containing magnesium include green leafy vegetables, fortified breakfast cereals, seeds, nuts and some dairy products.
It is estimated that half of Americans get less magnesium from their diet than recommended. Taking magnesium supplements can help you meet your daily magnesium needs.
Magnesium is helpful in the treatment and management of many health conditions, including heart disease, bone health, and migraines.
Magnesium can help regulate and treat several heart conditions. It acts as a vasodilator, meaning it widens blood vessels, which can help lower blood pressure. Lowering your blood pressure can help reduce your risk of heart disease and stroke.
Research shows that magnesium only slightly lowers blood pressure. For magnesium doses ranging from 243 to 973 milligrams per day, participants saw a reduction in diastolic blood pressure of about 2.2 mmHg (millimeters of mercury).
People with high blood pressure (hypertension) may see a benefit if they take magnesium with other blood pressure-lowering medications, but are unlikely to see a drastic change with magnesium alone.
The U.S. Food and Drug Administration (FDA) states that the evidence showing that magnesium reduces the risk of hypertension is inconsistent. They also state that any food or supplement containing magnesium claiming to reduce hypertension must provide at least 84 milligrams of magnesium per serving for food and no more than 350 milligrams for supplements.
A few studies have also shown that people with higher levels of magnesium have a lower risk of heart disease, including sudden cardiac death or stroke. Larger studies are needed to fully understand the role of magnesium in the treatment and prevention of heart and vascular conditions.
Diets high in magnesium are associated with a lower risk of diabetes, likely due to magnesium’s role in glucose metabolism. Low Magnesium Levels Can Also Get Worse insulin resistancewhich can increase the risk of developing type 2 diabetes.
One study found that adding 100 milligrams of magnesium per day to your diet reduced the risk of diabetes by 15%. However, other studies have not found a significant relationship between magnesium and blood sugar.
The American Diabetes Association says there is not enough evidence to support the use of magnesium to improve blood sugar levels in people with diabetes. More research is needed to understand how magnesium affects blood sugar and the risk of type 2 diabetes.
Magnesium is the main ingredient of many laxatives. Several types of magnesium are commonly used to treat constipation, including magnesium citrate, hydroxide, oxide, and sulfate salts. To avoid unwanted side effects, only use magnesium for occasional treatment of constipation, if necessary, and take it with a full 8-ounce glass of water.
The recommended starting dose of magnesium for constipation is 400 to 500 milligrams per day, depending on the symptom response and side effects experienced.
Magnesium participates in bone formation and the regulation of bone strength. Several studies have shown that people with low magnesium levels are at higher risk of osteoporosis and osteopenia.
Magnesium helps reduce the risk of bone fractures and osteoporosisespecially in postmenopausal and elderly women. One study found that postmenopausal women who took 290 milligrams of magnesium per day had decreased bone turnover and overall bone loss.
More studies are needed to confirm the best magnesium dosage for bone health.
Magnesium supplements can help reduce the frequency of migraines. Magnesium likely does this by reducing blood vessel constriction and the flow of neurotransmitters that cause migraines.
Research is mixed on whether magnesium can prevent or reduce the number of migraines. Some studies have found that doses of magnesium up to 600 milligrams per day reduced the frequency of migraines, while others found no clear benefit.
Some medical organizations suggest that magnesium therapy is likely effective in preventing migraine. The therapeutic dose is usually higher than the recommended limit for magnesium, so it should only be taken under the supervision of a healthcare professional.
Magnesium supplements can help reduce symptoms related to stress and anxiety. The mineral likely accomplishes this by affecting chemical messengers in the brain. Some research suggests that magnesium supplements may help treat symptoms related to depression.
Many studies have found an association between low magnesium levels and disorders such as attention-deficit/hyperactivity disorder (ADHD), schizophrenia, and autism spectrum disorder.
Research on the subject is limited. More studies are needed to fully understand the effect of magnesium on anxiety and stress.
Magnesium has recently become a popular supplement to help and improve sleep in people of all ages. The mineral may help maintain circadian rhythm and sleep quality, although research findings are mixed.
Some studies have shown that magnesium can help reduce several sleep-related factors, such as daytime sleepiness, snoring, time of falling asleep, sleep duration, and nighttime awakenings. More research is needed to understand the usefulness of magnesium for sleep health.
The upper daily limit of magnesium in dietary supplements and medications for all adults is 350 milligrams, not counting magnesium naturally found in foods. To avoid unwanted side effects, you should not consume magnesium doses above this limit unless recommended by a healthcare professional.
Side effects associated with taking too much magnesium include diarrhea, nausea, abdominal painirregular heartbeat and cardiac arrest. The risk of side effects is higher in people with kidney disease.
Magnesium supplements may interact with medications such as:
- Bisphosphonates: Magnesium may decrease the absorption of drugs in this class of drugs used to treat osteoporosis. To avoid this effect, take bisphosphonates two hours before or after magnesium.
- Antibiotics: Taking magnesium with certain antibiotics, such as doxycycline and ciprofloxacin, may decrease the body’s absorption of medications. Take antibiotics two hours before or 4 to 6 hours after taking a magnesium supplement.
- Diuretics: Potassium-sparing diuretics, such as Aldactone (spironolactone), may decrease the amount of magnesium lost in the urine. When taken with a magnesium supplement, the diuretic can cause magnesium levels in your body to rise too high.
- Zinc: Very high doses of zinc may interfere with your body’s ability to absorb magnesium.
Check with your healthcare professional or pharmacist about any interactions magnesium may have with other medications or supplements you already take.
Magnesium is a mineral involved in many bodily processes, including mineral absorption, energy production, muscle and nerve function, and DNA production.
Although many foods contain magnesium, most Americans do not get enough of it in their diet. Taking magnesium supplements can help you meet your daily needs.
Magnesium supplementation may be helpful in the treatment and management of many health conditions, including heart disease, bone health, and migraines. You can talk to your doctor about whether magnesium supplements might benefit you.