Magnesium: Are You Getting Enough?

Magnesium may not receive as much attention as calcium or vitamin D, but it is essential to nearly every system in the body. This mineral participates in more than 300 enzyme reactions and helps regulate muscle and nerve function, blood pressure, blood sugar, energy production, heart rhythm, and the formation of protein, DNA, and healthy bones.

Adult men generally need about 400–420 mg of magnesium daily, while adult women need approximately 310–320 mg daily. Requirements may vary with age, pregnancy, health conditions, medications, and other factors.

Are We Getting Enough Magnesium?

Many Americans consume less magnesium than recommended. One reason is that the typical American diet often contains large amounts of highly processed foods and refined grains, which generally contain less magnesium than whole, minimally processed foods.

True magnesium deficiency is uncommon in otherwise healthy people, but lower-than-ideal intake may still occur over time. People who may be more likely to fall short include those with gastrointestinal conditions, type 2 diabetes, chronic alcohol use, limited diets, or long-term use of certain medications.

Natural Sources of Magnesium

The best approach is to obtain magnesium through food whenever possible. Good sources include:

• Pumpkin seeds, chia seeds, almonds, cashews, and peanuts

• Black beans, kidney beans, chickpeas, lentils, and edamame

• Spinach and other dark-green leafy vegetables

• Whole grains, including oats, brown rice, and whole-wheat bread

• Avocados and bananas

• Salmon and some other fish

• Yogurt, milk, and fortified foods

• Dark chocolate—the delicious overachiever of the mineral world

Eating a varied diet containing vegetables, beans, nuts, seeds, and whole grains can provide a meaningful amount of magnesium while also supplying fiber, protein, and other important nutrients.

Which Type of Magnesium Supplement Is Best?

Magnesium supplements are available in several forms, or “salts.” Each has somewhat different absorption and gastrointestinal effects.

• Magnesium glycinate is generally well tolerated and less likely to cause diarrhea. It is commonly used by people interested in supporting relaxation, sleep, or muscle comfort.

• Magnesium citrate is relatively well absorbed and can also help with occasional constipation. Because it draws water into the intestines, it may loosen stools in some people.

• Magnesium oxide contains a larger amount of elemental magnesium but is not absorbed as efficiently as some other forms. It is commonly used for constipation or indigestion.

• Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular and nervous-system function. It is often chosen for heart, blood-pressure, and metabolic support. Early research is promising, but evidence that it is superior to other well-absorbed forms remains limited.

• Magnesium chloride, lactate, and aspartate are generally well absorbed and may be used to increase magnesium intake.

• Magnesium malate is often marketed for muscle support and energy, while magnesium L-threonate is promoted for brain health. Research into these specific benefits is still developing.

Do You Need a Supplement?

Many people can safely use magnesium supplements, especially when taken at an appropriate dose. The most common side effect is loose stools, particularly with magnesium citrate or oxide. If that happens, lowering the dose or switching forms usually helps.

People with significant kidney disease should speak with their healthcare provider before taking magnesium because the kidneys help regulate magnesium levels. Magnesium may also affect the absorption of certain medications, so timing the doses apart may be recommended.

For most people, magnesium is a well-tolerated supplement that can be useful when dietary intake is low. The best form depends on your goals, your digestion, and your overall health.