Magnesium is a vital mineral involved in over 300 biochemical reactions throughout the body, playing a crucial role in maintaining overall health and well-being. From regulating sleep to supporting heart function and bone health, optimal magnesium levels are essential for numerous bodily processes. Many people in the United States, however, fall short of the recommended daily intake, making understanding its benefits and proper supplementation important.

Your Sleep Improves: Maintaining healthy magnesium levels can significantly improve sleep quality. Magnesium binds to specific receptors in the central nervous system and activates gamma-aminobutyric acid (GABA), a primary neurotransmitter responsible for regulating sleep. Studies suggest that adequate magnesium intake, whether from diet or supplements, can help individuals fall asleep faster and stay asleep longer, with those consuming the highest amounts more likely to achieve 7–9 hours of sleep per night.

Your Blood Sugar May Be Better Controlled: Magnesium is indispensable for carbohydrate metabolism and insulin secretion, making it critical for healthy blood sugar regulation. Individuals with type 1 and type 2 diabetes who maintain higher blood magnesium levels often exhibit better blood sugar control. Research, including a review of 25 studies, indicates that magnesium supplements can significantly reduce fasting blood sugar levels and enhance insulin sensitivity in both diabetic and high-risk populations.

Your PMS Symptoms Might Improve: Evidence suggests a link between magnesium deficiency and exacerbated premenstrual syndrome (PMS) symptoms, such as acne, bloating, food cravings, and mood changes. Supplemental magnesium has been shown to alleviate these symptoms. For instance, one study found that 300 milligrams of magnesium daily effectively decreased bloating and mood changes in college-aged women experiencing PMS.

Your Mood Can Improve: Low blood magnesium levels are associated with mood disturbances and an increased risk of depression, a common mental health condition characterized by persistent sadness. A study involving 112 depressed individuals demonstrated that daily supplementation with 248 milligrams of magnesium chloride over six weeks led to considerable improvements in symptoms of both anxiety and depression.

Your Bones Get Support: Up to 60% of the body's total magnesium resides in the bones. Insufficient magnesium can hinder the activity of osteoblasts, which form bone tissue, and amplify the action of osteoclasts, which break down bone. Magnesium is also essential for the absorption and metabolism of vitamin D, a nutrient crucial for bone health. Individuals with low magnesium are at higher risk for bone disorders like osteopenia and osteoporosis, and some evidence indicates that magnesium supplements can boost bone mineral density and reduce fracture risk.

Your Stress Levels Might Decrease: Magnesium plays a significant role in the body's stress response. Inadequate magnesium can impair the ability to cope with stress, and research shows that frequently stressed individuals often have lower blood magnesium levels. Magnesium supplements may help improve symptoms of anxiety, with studies suggesting a reduction in symptoms for people with mild to moderate anxiety. Further research is ongoing to fully understand its long-term efficacy.

Your Migraines Can Improve: People who experience frequent headaches, including migraines, often have lower blood magnesium levels. Magnesium is vital for nerve function, inflammation regulation, and improving blood flow in the brain. Magnesium deficiency has been identified as an independent risk factor for migraines, and studies show that magnesium supplements can reduce the frequency and severity of migraine attacks, potentially lowering the cost and side effects associated with migraine medications.

Your Heart Health Gets a Boost: Magnesium is involved in several processes critical for cardiovascular health. It promotes the release of nitric oxide, a signaling molecule that helps relax blood vessels and maintain healthy blood pressure. Magnesium supplements may reduce both systolic and diastolic blood pressure in individuals with hypertension. A review of 49 studies indicated that untreated hypertensive individuals may require high supplemental doses (at least 600 milligrams daily) to effectively lower blood pressure.

Good Sources of Magnesium: Magnesium is naturally found in a variety of foods, particularly nuts, vegetables, seeds, and beans. Excellent dietary sources include:

• Spinach (156 mg per cooked cup, 37% DV)

• Pumpkin seeds (156 mg per ounce, 37% DV)

• Swiss chard (150 mg per cooked cup, 36% DV)

• Dark chocolate (70–85% cacao solids: 129 mg per 2-oz serving, 31% DV)

• Chia seeds (111 mg per ounce, 29% DV)

• Black beans (120 mg per cup, 28% DV)

• Almonds (80 mg per ounce, 19% DV)

Adhering to a nutrient-rich, plant-based diet and limiting ultra-processed snacks is the best way to ensure sufficient daily magnesium intake.

How to Take Magnesium: Magnesium supplements can be taken at any time of day, with or without food. It is crucial to read supplement labels carefully, as various forms of magnesium exist, and their absorption rates differ. Highly bioavailable forms such as magnesium citrate, magnesium glycinate, magnesium acetyl taurate, and magnesium malate are better absorbed. Forms like magnesium oxide and magnesium sulfate are less readily absorbed.

Dosage: Most magnesium pills contain around 100–150 milligrams. The recommended daily intake for adults ranges from 310–420 milligrams, depending on age and sex, meaning multiple pills may be needed to meet daily requirements. More than half of Americans do not meet these recommendations. While these recommendations prevent deficiency, they may not ensure optimal magnesium status, suggesting many could benefit from increased intake. The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg per day, representing the maximum unlikely to cause harm.

Safety and Side Effects: Magnesium supplements are generally safe when used appropriately. However, excessive intake can lead to serious complications, especially in individuals with kidney disease or older adults with bowel conditions. Extremely high doses can result in magnesium toxicity, a rare but dangerous condition. Symptoms may include hypotension, irregular heartbeat, diarrhea, nausea, and mild abdominal pain. Some forms, like magnesium oxide and magnesium chloride, are more prone to gastrointestinal side effects, which can often be mitigated by adjusting the form or dose.

Potential Drug Interactions: Several medications can deplete magnesium or reduce its absorption. Magnesium can lower the absorption of antibiotics such as tetracyclines, fluoroquinolones, and nitrofurantoin. Since magnesium can lower blood pressure, individuals on antihypertensives should consult a healthcare provider. Diuretics may increase magnesium excretion, and proton pump inhibitors (PPIs) like esomeprazole can lead to deficiency.

What to Look For: When selecting a magnesium supplement, prioritize bioavailable forms like magnesium glycinate or citrate to enhance absorption and reduce side effects. Consult a healthcare provider to determine the appropriate dosage. Unlike medications, supplements are not FDA-regulated, so quality and safety may vary. Look for seals from NSF International, USP, or ConsumerLab to ensure the product contains the listed ingredients and is free of harmful contaminants.

Signs of Low Magnesium: Symptoms may include convulsions, fatigue, muscle cramps, spasms, weakness, numbness, or irregular eye movements (nystagmus). Given magnesium’s importance across the heart, kidneys, muscles, bones, and nerves, daily supplementation is advisable if dietary intake is insufficient to meet the adult requirement of 310–420 mg.