Everything to Know About Magnesium Supplements

Getting sufficient magnesium can support healthy sleep and boost mood. It may also decrease your likelihood of cardiovascular disease and migraine attacks.

Your body relies on magnesium for more than 300 enzymatic reactions. A shortage can significantly impact your wellbeing.

Although magnesium is present in many foods, supplements can be beneficial, especially for those with inadequate intake.

With magnesium supplements offered in numerous forms and strengths, picking the right one can be confusing.

This article reviews the advantages and possible adverse effects of magnesium supplements and outlines the common forms and dosing options.

What is magnesium?

Magnesium is the fourth most plentiful mineral in the body. Normal bodily functions depend on it.

This nutrient is vital for hundreds of metabolic activities and other key processes, from generating energy to synthesizing important proteins.

Foods that supply magnesium include:

• legumes
• nuts
• seeds
• whole grains
• green leafy vegetables

Meat and seafood supply smaller quantities.

An estimated portion of adults and 15% to 20% of adolescents have inadequate magnesium levels.

Magnesium insufficiency may contribute to the development of conditions such as:

• type 2 diabetes
• heart disease
• Alzheimer’s disease
• atherosclerosis, a narrowing of arteries due to cholesterol buildup

Health benefits of magnesium supplements

Although it’s possible to obtain enough magnesium from food, supplements may help people who struggle to meet needs through diet or who are deficient.

If you’re deficient, it can take 20 to 40 weeks of supplementation to reach a stable level.

While further research is warranted, supplementing magnesium in those who are deficient can yield health benefits:

May help reduce blood pressure

Taking magnesium supplements can lower blood pressure readings.

Studies suggest people with hypertension might experience improvements when they take this mineral.

A review of 7 studies linked supplementation of 300 mg or more of magnesium daily for at least 12 weeks to an average reduction of 5.78 mm Hg in systolic and 2.5 mm Hg in diastolic blood pressure among participants with type 2 diabetes.

May improve sleep

Magnesium plays a key role in sleep regulation.

Individuals with low magnesium are more prone to sleep disturbances, including trouble falling or staying asleep.

A review of 3 studies in older adults found that taking 320 to 720 mg of magnesium daily for up to 8 weeks shortened the time to fall asleep and increased overall sleep duration versus placebo.

According to available evidence, magnesium supplementation may help people, particularly older adults, fall asleep faster and sleep longer.

Learn more about magnesium supplements for sleep.

May improve mood

Some research links low magnesium levels with depression, prompting investigation into whether supplements could aid treatment.

A review indicates magnesium supplementation might reduce depressive symptoms in adults with depressive disorder. However, the authors emphasize the need for larger, longer trials.

May benefit blood sugar management

Magnesium is vital for insulin and glucose metabolism.

Many people with elevated blood sugar have low magnesium, because high glucose or insulin levels can increase urinary losses of this nutrient.

Some scientists propose that supplementing magnesium could improve insulin resistance, a condition where cells respond poorly to insulin.

Insulin helps regulate blood glucose, and improving insulin sensitivity can support better glycemic control, especially in people with diabetes.

Experts disagree on whether magnesium supplements consistently improve blood sugar in practice, as studies report mixed outcomes.

Although more research is required, magnesium supplementation may help stabilize blood glucose in people with type 2 diabetes who are magnesium-deficient.

May reduce heart disease risk

Low magnesium levels are associated with a higher risk of heart disease. This may be partly because low magnesium adversely affects risk factors like blood sugar and blood pressure.

Consuming a diet rich in magnesium-containing foods is linked to lower heart disease risk. However, this may reflect the combined effects of other beneficial nutrients in those foods, such as potassium and calcium. More research is necessary to isolate magnesium’s specific role.

Some evidence suggests oral magnesium supplements may improve certain protein markers tied to a lower cardiovascular risk, but more studies are needed to confirm whether this actually reduces the incidence of cardiovascular disease.

While early findings are promising, further investigation is required to establish a clear benefit.

May improve migraine

Magnesium deficiency increases the risk of migraine, a neurological disorder characterized by severe, recurrent headaches accompanied by other symptoms.

Although more evidence is needed, a daily dose of magnesium somewhat above the standard recommendation may help prevent migraines in those who are deficient.

A review of 5 studies found that treating migraine with a higher 600-mg daily magnesium dose was safe and effective.

Still, additional trials are necessary before definitive dosing guidelines for migraine treatment can be made.

Summary

Addressing magnesium deficiency with supplementation has been linked to various health improvements, including:

• reductions in blood pressure
• improved mood
• better blood sugar control
• lowered risk of conditions such as heart disease
• reduced migraine occurrences in susceptible individuals

Side effects and risks of magnesium supplementation

Experts generally do not advise magnesium supplements for people without a deficiency.

Although magnesium supplements are usually safe, consult a healthcare provider before starting them, especially if you have underlying health issues.

The supplement may interact with certain diuretics, heart medications, or antibiotics and might not be appropriate for everyone.

Most users do not experience adverse effects, but magnesium can cause gastrointestinal symptoms, particularly at high doses. Possible side effects include:

• diarrhea
• nausea
• vomiting

Individuals with kidney disease face a greater risk of negative outcomes from magnesium supplementation, including toxicity, if levels rise too high.

Moreover, there’s little evidence that supplementing magnesium benefits people who are not deficient. If you do not have signs of deficiency, supplementation may be unnecessary.

Always discuss starting or stopping any supplement with a healthcare professional.

How much magnesium should you take?

A magnesium-rich diet emphasizes whole foods such as:

• whole grains
• nuts
• seeds
• legumes

You can meet recommended daily amounts through diet alone: roughly 400 to 420 mg for men and 320 to 360 mg for women. However, many modern eating patterns lack sufficient magnesium-rich foods.

If diet alone doesn’t provide enough magnesium and supplementation is safe for you, a supplement might be useful.

How much should you take?

Typical supplemental doses range from 200 to 400 mg per day, depending on the product.

Such supplements can deliver 100% or more of the Reference Daily Intake (RDI).

The tolerable upper intake level for magnesium from supplements is higher than average dietary amounts; below this threshold, digestive side effects are uncommon.

If you are deficient, a healthcare provider may recommend higher doses, but do not exceed recommended limits without professional guidance.

Which type should you choose?

Magnesium supplements come in many forms, and some are absorbed more effectively than others.

Forms with relatively better absorption include:

• magnesium citrate
• magnesium lactate
• magnesium aspartate
• magnesium chloride

Supplements are sold as tablets, gummies, powders, and liquids.

The delivery format has little effect on absorption, so pick the form you prefer for convenience.

When shopping, select brands with third-party testing to ensure potency and low contamination.

The bottom line

Magnesium is vital for keeping the body functioning optimally. Adequate intake is associated with a lower risk of heart disease, type 2 diabetes, and other conditions.

Dietary sources include nuts, leafy greens, legumes, and seeds.

Supplements can help you meet daily requirements if food intake is insufficient. Side effects are unlikely at commonly recommended doses below about 350 mg per day.

If you plan to try a supplement, opt for a product containing a well-absorbed form like magnesium citrate and that has undergone third-party testing, such as USP verification.

Magnesium supplements are readily available in pharmacies and online retailers.