Magnesium: Benefits, Dosage, Food Sources, and Supplement Guide
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
What is Magnesium?
Magnesium is an essential mineral that plays a key role in muscle and nerve function, heart rhythm, blood pressure regulation, and blood sugar control. It’s involved in hundreds of biochemical processes in your body and may also help support bone health and energy production.
While most people can get enough magnesium through their diet, supplements may benefit those with deficiencies or certain health conditions. Here’s what you need to know about how much magnesium you need every day, where to get it, and when you should consider taking magnesium supplements.
Potential Health Benefits of Magnesium
Magnesium supports hundreds of bodily functions affecting everything from energy production to cardiovascular health.
“Magnesium supports so many essential functions: muscle and nerve activity, heart rhythm, blood sugar control, and sleep regulation,” says Raj Dasgupta, MD, associate professor of clinical medicine at the University of California, Riverside, School of Medicine.
“Some research even links it to lower blood pressure and better mood.”
Research on magnesium’s health benefits is robust overall, notes Ashley Koff, RD, founder of The Better Nutrition Program. However, many studies focus on specific forms of magnesium, sometimes influenced by funders, which can skew evidence.
Here are some of the science-backed benefits of magnesium:
Supports Heart Health
Magnesium helps regulate your heart rate and blood pressure. Low magnesium levels have been linked to a higher risk of atherosclerosis, coronary artery disease, heart arrhythmias, and heart attack. Additionally, several studies associate healthy magnesium levels with a lower incidence of stroke. Most findings come from observational studies, meaning they suggest an association but don’t prove causation.
May Prevent or Manage Type 2 Diabetes
Studies demonstrate an association between higher magnesium levels and reduced risk of type 2 diabetes. “If you’ve been diagnosed with insulin resistance or prediabetes, taking extra magnesium may really help,” says Robin Foroutan, RDN. Supplementation may also support heart health in people with diabetes, as higher magnesium levels correlate with lowered heart disease risk, according to a meta-analysis from China.
Supports Bone Strength
Magnesium is essential for bone formation and helps regulate calcium and vitamin D—two key nutrients for maintaining bone density. One review of 28 studies found that people who consume less magnesium tend to have lower bone mineral density and higher fracture risk.
Eases Migraine Symptoms
Magnesium supplementation can reduce the frequency and severity of migraines, both during attacks and preventive treatment. Research indicates people with migraines often have lower magnesium levels. Correcting this deficiency may counteract nervous system excitation, inflammation, oxidative stress, and blood vessel changes involved in migraines.
Boosts Mood
Early studies suggest higher magnesium levels are linked to improved mood and energy, though research is still evolving. Low magnesium levels have been associated with a higher risk of depression. Supplements might help improve symptoms, but more studies are needed.
Improves Sleep Quality
Some evidence suggests that magnesium supplementation promotes better sleep by aiding faster sleep onset, longer duration, and reduced snoring. However, study results have been inconsistent, and larger, long-term randomized controlled trials are necessary to confirm these effects.
Magnesium and Weight Loss
While magnesium itself is not a weight loss supplement, it can support weight management by improving sleep and managing blood sugar levels—factors that contribute to easier weight loss. Adequate magnesium intake also supports muscle function and bone strength, important for maintaining muscle mass during fat loss through diet and exercise.
Potential Risks and Side Effects of Magnesium
Magnesium supplements are generally safe when taken as directed. However, it is important to be aware of potential risks and side effects.
Risks
- Excessive magnesium supplementation can pose risks, especially for individuals with kidney problems, as impaired kidney function may reduce the body’s ability to eliminate excess magnesium.
- Magnesium may interfere with the effectiveness of certain medications, such as:
- Bisphosphonates
- Certain antibiotics
- Diuretics
- Proton pump inhibitors
- If you take any of these medications or have kidney issues, consult your doctor before starting magnesium supplements.
Common Side Effects
- Diarrhea
- Nausea
- Abdominal cramping
In rare cases, very high doses (usually more than 5,000 mg per day) can cause severe health problems such as irregular heartbeat, difficulty breathing, extremely low blood pressure, and heart attack.
Forms of Magnesium
If you decide to take a magnesium supplement, consider that different forms vary in price, absorption, and side effects.
- Well-absorbed forms: Magnesium aspartate, lactate, chloride, citrate
- Less well absorbed forms: Magnesium oxide, magnesium sulfate
- Forms like magnesium oxide, carbonate, chloride, and gluconate may cause diarrhea, which can be useful for relieving constipation.
- Magnesium threonate may cross the blood-brain barrier more efficiently and is sometimes used to support mood, sleep, and cognition.
Magnesium supplements come in various formats—capsules, gummies, powders, and drinks. Generally, absorption from gummy vitamins is similar to capsules or tablets. However, note that gummies often contain added sugars and artificial flavors.
Food Sources of Magnesium
Experts recommend obtaining magnesium from food rather than supplements whenever possible because whole foods provide a broader range of nutrients that support overall health.
Some of the best magnesium-rich foods, many high in fiber, include:
- Pumpkin seeds, roasted: 156 mg per 1 oz
- Chia seeds: 111 mg per 1 oz
- Boiled spinach: 78 mg per ½ cup
- Cashews, roasted: 74 mg per 1 oz
- Cooked black beans: 60 mg per ½ cup
- Cooked, shelled edamame: 50 mg per ½ cup
- Peanut butter: 49 mg per 2 tablespoons
- Baked potato with skin: 43 mg per 3.5 oz
- Plain, low-fat yogurt: 42 mg per 8 oz
- One medium banana: 32 mg
- Milk: 24–27 mg per 1 cup
- Atlantic, farm-raised salmon (cooked): 26 mg per 3 oz
Recommended Magnesium Intake
Recommended dietary allowances (RDAs) represent average daily intake levels sufficient for most healthy individuals. These values include magnesium from food and supplements and vary by age and sex.
Women
- Ages 14 to 18: 360 mg per day
- Ages 19 and older: 310 to 320 mg per day
- Pregnant teens: 400 mg per day
- Pregnant women: 350 to 360 mg per day
- Breastfeeding teens: 360 mg per day
- Breastfeeding women: 310 to 320 mg per day
Men
- Ages 14 to 18: 410 mg per day
- Ages 19 and older: 400 to 420 mg per day
Infants and Children
- Up to 6 months old: 30 mg per day
- 7 to 12 months: 75 mg per day
- Ages 1 to 3: 80 mg per day
- Ages 4 to 8: 130 mg per day
- Ages 9 to 13: 240 mg per day
Important: The upper limit for magnesium applies only to supplements and medications, not food. According to the National Institutes of Health:
- Children 1 to 3 years: 65 mg per day
- Children 4 to 8 years: 110 mg per day
- Children 9 and older and adults: 350 mg per day
Summary
Magnesium is essential for over 300 biochemical reactions in your body, supporting muscle function, heart health, blood sugar control, and more. Ensuring you meet your magnesium needs is particularly important if your diet lacks sufficient amounts of this crucial mineral.
If you choose magnesium supplements, chelated forms like magnesium glycinate, malate, and threonate are often easier to absorb and gentler on digestion. Always consult your doctor before starting supplements, especially if you have kidney problems or take medications that may interact with magnesium.
Frequently Asked Questions
Why do I need magnesium?
Magnesium is involved in more than 300 enzyme reactions in the body. It regulates blood pressure, calcium, and blood sugar levels; supports nerve conduction and muscle contraction; bolsters the immune system; and is a crucial component of bone structure.
What are the symptoms of low magnesium?
Magnesium deficiency (hypomagnesemia) can occur due to insufficient dietary intake or medical conditions like kidney disorders, alcohol use disorder, uncontrolled diabetes, or inflammatory bowel disease. Mild symptoms include tremors, fatigue, and weakness. Severe deficiency can cause seizures, delirium, and irregular heart rhythms.
What are the risks and benefits of taking a magnesium supplement?
Magnesium supplements are generally safe but can cause gastrointestinal side effects such as diarrhea, cramping, and nausea in some individuals. Supplements may help support heart and bone health, ease migraines, improve mood and sleep, and assist in preventing or managing type 2 diabetes. Always consult your healthcare provider before adding supplements to your regimen.
What foods are good sources of magnesium?
Magnesium-rich foods include leafy greens (like spinach), nuts and seeds (pumpkin seeds, cashews), beans and legumes (black beans, edamame), fatty fish (such as salmon), and dairy products (milk and yogurt).
How much magnesium do I need?
Recommended intake depends on age and sex. Women aged 19 to 30 should target 310 to 320 mg daily, while men in the same age group require 400 to 420 mg daily. Pregnant and breastfeeding individuals need slightly higher amounts.
Additional reporting by Jessica Migala and Kathleen Ferraro.
Editorial Sources
Everyday Health follows strict sourcing guidelines to ensure content accuracy, including peer-reviewed studies, board-certified medical experts, patient experiences, and information from leading institutions.
Resources
- Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
- Fritzen R et al. Magnesium Deficiency and Cardiometabolic Disease. Nutrients. May 17, 2023.
- Soriano-Pérez L et al. Magnesium and type 2 diabetes mellitus: Clinical and molecular mechanisms. Health Sciences Review. September 2022.
- Xu L et al. Effects of Magnesium Supplementation on Improving Hyperglycemia, Hypercholesterolemia, and Hypertension in Type 2 Diabetes. Frontiers in Nutrition. January 18, 2023.
- Rondanelli M et al. An update on magnesium and bone health. Biometals. May 6, 2021.
- Magnesium and Migraine. Nutrients. Dominguez LJ et al.
- Zhao W et al. Magnesium depletion score and depression: a positive correlation among US adults. Frontiers in Public Health. November 5, 2024.
- Arab A et al. The Role of Magnesium in Sleep Health: a Systematic Review. Biological Trace Element Research. January 2023.
- FDA 101: Dietary Supplements. U.S. Food and Drug Administration. June 2, 2022.
- Should You Take Gummy Vitamins? UCLA Health. December 12, 2022.
- Fouhy LE et al. Association between Calcium-to-Magnesium Ratio and Osteoporosis. The Journal of Nutrition. September 2023.
Meet Our Experts
Lynn Grieger, RDN, CDCES – Medical Reviewer
Lynn is a registered dietitian-nutritionist, certified diabetes care and education specialist, personal trainer, and health coach with extensive experience in nutrition, exercise, and behavior change. Lynn has written for Everyday Health and other nutrition publications and enjoys outdoor activities, including marathon running.
Julie Lichty Balay, RD, CSSD – Author
Julie Balay is a registered dietitian and board-certified sports dietitian with a master’s degree in Clinical Nutrition. Formerly a personal trainer, she has worked in journalism, counseling, teaching, and motivational speaking. Julie specializes in behavior change and balanced healthy living and has experience with diverse clients including athletes and those with chronic health conditions.
