Magnesium: Benefits, Types, Food & Dosage

Medically reviewed by Kristianne Hannemann, PharmD. Last updated on March 25, 2025.

Quick Summary: What You’ll Learn

• How magnesium supports sleep, stress relief, muscle recovery, and mental health
• The best food sources and types of magnesium supplements
• How to choose the right magnesium type for your needs
• Side effects, safety concerns, and medication interactions

Table of Contents

1. Introduction: Why Magnesium Matters
2. How Magnesium Supports Your Health
3. Signs You’re Low on Magnesium
4. Best Magnesium-Rich Foods
5. Should You Take a Supplement?
6. Choosing the Best Magnesium Type
7. The Right Daily Dosage
8. Magnesium and Medications
9. Side Effects & Safety
10. Frequently Asked Questions
11. Final Thoughts

1. Introduction: Why Magnesium Matters

Magnesium plays a crucial role in over 300 biochemical processes in the body, supporting nerve and muscle function, maintaining a steady heartbeat, and strengthening bones. It also aids in energy production, protein synthesis, and blood glucose regulation.

While magnesium is naturally found in foods like leafy greens, nuts, seeds, and whole grains, many individuals turn to supplements to ensure adequate intake. The increasing interest in magnesium supplementation stems from its potential benefits for various health conditions.

Before starting a magnesium supplement, consulting a healthcare provider is essential to determine the appropriate dosage and ensure its suitability for individual health needs. Proper guidance helps prevent potential interactions or side effects.

2. How Magnesium Supports Your Health

Magnesium is crucial for many functions in the body. Research is ongoing to learn more about how magnesium affects our health and wellbeing. It is known to play a role in the following health conditions:

• Heart health: Helps regulate blood pressure and supports normal heart rhythm.
• Bone strength: Contributes to bone formation and maintenance of bone density.
• Sleep quality: May support better sleep.
• Stress management: May help reduce levels of the stress hormone cortisol.
• Blood sugar regulation: Plays a role in insulin sensitivity and glucose control.
• Migraine headaches: Can reduce how often migraines happen.
• Muscle recovery and cramps: Associated with treatment of muscle cramps.
• Constipation: Some forms of magnesium are used as an over-the-counter laxative by keeping water into the gut.
• Respiratory: Can cause smooth muscle relaxation in the airways.

3. Signs You’re Low on Magnesium (And What to Do About It)

Low magnesium levels can be difficult to detect in its early stages. At first, there may be no obvious symptoms that you are low on magnesium. However, recognizing the signs and understanding the risk factors can help you maintain optimal magnesium levels for overall health. In general, normal blood levels of magnesium are between 1.8 mg/dL and 2.2 mg/dL.

Symptoms of Low Magnesium

Magnesium deficiency may manifest in various ways. Symptoms of low magnesium levels include:

• Low appetite
• Nausea or vomiting
• Feeling tired
• Weakness
• Numbness or tingling
• Muscle cramps
• Seizures
• Confusion
• Heart palpitations or irregular heartbeat

Hidden Causes of Low Magnesium and Risk Factors

Several factors can contribute to low magnesium levels. Some groups of people are at a higher risk for having low magnesium levels, such as those with the following health conditions:

• Gastrointestinal disorders: Conditions like Crohn's disease, celiac disease, and chronic diarrhea can impair magnesium absorption.
• Alcohol use disorder:  Long-term alcohol use can lead to magnesium loss through increased urinary excretion and digestive system problems. Poor nutrition is also common among people with alcohol use disorder.
• Type 2 diabetes: People with type 2 diabetes tend to have increased excretion of magnesium through the urine. This is thought to be caused by having higher amounts of sugar in the kidneys, which leads to increased urination.
• Liver disease: The liver makes a protein called albumin that helps transport magnesium in the body, which is disrupted when the liver is damaged.
• Older age: As we get older, absorption of magnesium from the gut decreases and magnesium excretion through the urine increases.
• Certain medications: Some medications can contribute to low magnesium levels, including diuretics and proton pump inhibitors.
• Poor dietary intake: Insufficient consumption of magnesium-rich foods may lead to low magnesium levels.
• Stress: Growing evidence suggests that stress can increase magnesium loss.

Diagnosing Magnesium Deficiency

Detecting magnesium deficiency can be challenging, as magnesium levels in the blood don't always reflect total body magnesium content. However, healthcare providers may use several methods to check magnesium in the body:

• Serum magnesium test: A blood test measuring magnesium levels in the bloodstream.
• 24-hour urine test: Collects urine over a full day to measure magnesium excretion.
• Magnesium tolerance test: Determines the percentage of magnesium kept in the body after intravenous administration.
• Red blood cell magnesium test: Measures magnesium levels inside red blood cells.
• Magnesium EXA test: Analyzes magnesium content in cheek cells using X-ray technology.

Your healthcare provider will also ask you about specific symptoms that are related to low magnesium levels, such as abnormal heart rhythm and tingling in the arms or legs.

What to Do About Low Magnesium

If you suspect low magnesium levels, contact your healthcare provider. They can order tests and help you determine if you are deficient in magnesium, figure out the cause, and recommend proper treatment.

Treatment options for low magnesium levels may include:

• Increasing your dietary intake of magnesium-rich foods
• Taking a magnesium supplement
• Addressing underlying conditions that may contribute to magnesium loss
• Reduce alcohol consumption, if applicable

Remember, while magnesium supplementation can be beneficial, it's essential to consult with a healthcare professional before starting any new supplement regimen. This is especially important if you have pre-existing health conditions or are taking medications.

4. The Best Magnesium-Rich Foods (And How to Get Enough)

Magnesium is found naturally in a large variety of foods. While it is possible to get enough magnesium from diet alone, it is estimated that 48% of the United States population consume less than what is recommended. Choosing foods that are high in magnesium can help boost your levels.

What Foods are High in Magnesium?

Magnesium is found in many different foods, including animal- and plant-based foods. It is also found in certain drinks. Good sources of magnesium include:

• Seeds (e.g., pumpkin seeds, chia seeds)
• Nuts (e.g., almonds, cashews, peanuts)
• Spinach
• Fortified cereals (e.g., shredded wheat cereal)
• Soymilk
• Beans (e.g., black beans, kidney beans)
• Edamame
• Potatoes
• Brown rice
• Yogurt
• Instant oatmeal
• Banana
• Mineral water

Factors Affecting Magnesium Absorption

In general, only up to 40% of the magnesium consumed through diet is absorbed into the body. Certain factors can increase or decrease how much magnesium is absorbed.

Some health conditions, such as gastrointestinal disorders and alcohol use disorder, can cause less magnesium to get absorbed from food and drink. Excessive alcohol consumption in particular can damage the lining of the intestines, which can impair the absorption of nutrients like magnesium. Alcohol also acts as a diuretic, which means it increases urine production and loss of magnesium.

Dietary factors that are thought to affect magnesium absorption include:

• Potassium
• Calcium
• Zinc
• Proteins
• Phosphate
• Oxalate

For example, too much vitamin D, phosphorus, and calcium in the diet can lead to increased magnesium loss. Oxalates that are found in foods like rhubarb, beets, and in drinks like coffee can attach to magnesium and prevent it from getting absorbed.

Certain medications and supplements can affect magnesium absorption, too. Some types of fiber can attach to minerals, including magnesium. This prevents the magnesium from getting into the body.

Should You Take a Magnesium Supplement or Get It From Food?

The decision to take a magnesium supplement or rely on dietary sources depends on individual circumstances. Obtaining magnesium from food sources is generally the preferred and safest method:

• Dietary sources: Magnesium is abundant in leafy green vegetables, nuts, seeds, legumes, whole grains, avocados, dark chocolate, and fatty fish like salmon.
• Balanced diet: A well-balanced diet usually provides sufficient magnesium for most people.
• Absorption: The body is better equipped to regulate magnesium from food sources, with the kidneys efficiently managing excess amounts.

There are, however, certain situations where magnesium supplements may be beneficial:

• Deficiency: Supplements can be crucial for those low in magnesium.
• Dietary gaps: Some diets (e.g., Western diet) are lacking in magnesium, making it hard to get enough from food alone.
• Health conditions: Individuals with digestive disorders, diabetes, or those taking certain medications may have lower magnesium levels.
• Specific benefits: Research suggests magnesium supplements may help with bone strength, headaches, and sleep issues, though evidence is limited.

When choosing a magnesium supplement, it is important to read the label and check for quality. Choose supplements that have been third-party verified by reputable organizations for potency and contaminants. These include NSF, UL Solutions, or US Pharmacopeia (USP).

6. Choosing the Best Magnesium Supplement for Your Needs

Different magnesium types serve different purposes, and absorption varies. There are several different types of magnesium found in supplements, including inorganic and organic forms. Organic forms of magnesium are bound to carbon-containing molecules, like amino acids. Inorganic forms are bound to inorganic compounds like oxides or chlorides.

Studies show that organic forms of magnesium are better absorbed than inorganic forms. This is why you will find that organic forms of magnesium usually contain less magnesium compared to inorganic forms. Inorganic forms of magnesium may also cause digestive issues, such as diarrhea. Some examples of each type are listed below.

Organic magnesium:

• Magnesium aspartate
• Magnesium citrate
• Magnesium glycinate
• Magnesium lactate
• Magnesium malate
• Magnesium taurate

Inorganic magnesium:

• Magnesium oxide
• Magnesium chloride
• Magnesium sulfate

Studies have shown that the following forms of magnesium are better absorbed than magnesium oxide and magnesium sulfate:

• Magnesium aspartate
• Magnesium citrate
• Magnesium lactate
• Magnesium chloride
• Magnesium taurate

Additionally, certain types of magnesium may be better to treat specific conditions. For example, magnesium glycinate is made up of magnesium and the amino acid glycine. Glycine has been shown in studies to have sleep-promoting effects, making magnesium glycinate a good choice for relaxation and sleep. Studies on the different types of magnesium are limited. More research is needed to understand how different types of magnesium affect the body and help with different health conditions.

Quick-Reference Magnesium Chart

Health Concern	Magnesium Type	Why?
Better Sleep & Stress Relief	Magnesium Glycinate	Well-absorbed, supports relaxation
Muscle Cramps & Recovery	Magnesium Malate	Supports muscle function
Digestion & Constipation	Magnesium Oxide, Magnesium Hydroxide	Acts as a gentle laxative
General Health & Absorption	Magnesium Chloride	Well-absorbed

Capsules, powders, or liquids—which form absorbs best?

You can find magnesium in many different dosage forms over the counter, including capsules, tablets, powders, and liquids. There are pros and cons to all of the different dosage forms. Which form is best for you depends on individual factors and preferences.

In general, powder and liquid forms of magnesium get absorbed faster compared to tablets and capsules. This is because it usually takes longer for tablets and capsules to break down in your stomach before the magnesium can get absorbed.

Dosage Form	Pros	Cons
Tablets	Less messy than powder or liquid forms Some can be split in half	Some have a bitter taste May be difficult to swallow
Capsules	Usually have no taste Absorbed more quickly than tablets	Can be difficult to swallow Cannot be opened
Powder	Easy to transport Easier to swallow	Can be messy Must be mixed with liquid
Liquid	Easy to swallow May be flavored for better taste	Can be messy Dosing errors more common

What About Topical Magnesium?

There is limited research on how effective topical magnesium preparations like creams and oils are on raising magnesium levels in the body. It is not clear how much magnesium is absorbed through the skin. One study showed a slight increase in magnesium levels in people who used a topical magnesium cream containing 56 mg of magnesium compared to those using a cream without magnesium. However, the difference was not significant.

Many people use Epsom salt (magnesium sulfate) in baths as a soak for muscle pain and inflammation, but there is again not enough evidence that shows this is effective. The calming effects are likely due to the warm bath itself instead of the Epsom salt since magnesium doesn’t seem to get through the skin very effectively.

Use topical magnesium products with caution, because there is not enough research to back up their effectiveness. Similar to other supplements found over the counter, these products are not regulated the same way as prescription medications. This means they may contain different amounts of magnesium than what is advertised, or contain other ingredients that are not listed on the packaging. Talk to your healthcare provider if you need help finding a high-quality, topical magnesium product.

7. How Much Magnesium is Too Much? The Right Daily Dosage

The amount of magnesium you need depends on your gender assigned at birth, age, health conditions, medications, and whether you are pregnant or breastfeeding. For example, children need less magnesium each day than seniors. Check with your healthcare provider to find out how much magnesium you need to maintain healthy levels in your body.

The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies recommends certain daily amounts of magnesium for people in different age groups. These recommendations, known as Recommended Dietary Allowances, meet requirements for about 98% of healthy adults.

Recommended Dietary Allowances (RDAs) for Magnesium

Age	Male	Female	Pregnant	Breastfeeding
Birth to 6 months	30 mg*	30 mg*
7–12 months	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

These amounts may be different if you have certain health conditions or are taking medications that affect the amount of magnesium in your body.

Can You Take Too Much Magnesium?

People with healthy kidneys are able to regulate how much magnesium stays in their body from their diet. This is because the kidneys get rid of extra magnesium through the urine. People with kidney problems and those taking magnesium supplements need to be more careful about getting too much magnesium.

The recommended maximum amounts of magnesium for those taking extra magnesium in supplements or medications are listed below. Keep in mind that these amounts are in addition to what you are already getting through your diet. If you have certain health conditions, your provider might recommend other amounts for you than what is listed in the table below.

Age	Maximum Amount of Supplemental Magnesium
1-3 years	65 mg
4-8 years	110 mg
9 years and older	350 mg

Taking too much magnesium can lead to an overdose. Signs of overdose include:

• Diarrhea
• Nausea
• Stomach cramps
• Irregular heartbeat
• Low blood pressure
• Difficulty breathing
• Facial flushing

If you experience severe symptoms such as irregular heartbeat or difficulty breathing, seek immediate medical attention.

How to balance magnesium from food and supplements

Too much magnesium from foods and drinks is rarely a problem. This is because our kidneys do a great job at making sure there is just the right amount in our body. However, it is important to pay attention to how much magnesium you get from supplements or medications. Check the labels and write down how much you get in a day from these sources so you do not take too much.

8. Magnesium and Medications: What You Need to Know

Magnesium can interact with various medications. Here’s what you need to know about common potential interactions.

Which Medications Interact with Magnesium?

Examples of medications that have the potential to interact with magnesium include:

• Antibiotics: Certain antibiotics can attach to magnesium in the stomach, preventing them from getting absorbed into the body. Examples include tetracyclines (e.g., doxycycline) and fluoroquinolones (e.g., ciprofloxacin).
• Bisphosphonates: These medications are used to treat osteoporosis. Magnesium can decrease the absorption of bisphosphonates that are taken by mouth, making them less effective.
• Calcium channel blockers: Magnesium has similar effects on blood pressure as medications called calcium channel blockers, so taking these together can lead to decreased blood pressure.
• Diuretics (water pills): Diuretics are commonly used to lower blood pressure and to decrease fluid in the body. Depending on the type, they can increase or decrease magnesium in the body.
• Gabapentin: Magnesium may reduce the absorption of gabapentin by 20%, making it less effective.
• Proton pump inhibitors (PPIs): These medications are used to treat conditions related to too much stomach acid. When taken long term, they can cause low magnesium levels. This is because magnesium is best absorbed in acidic conditions.

How to Take Medications Safely With Magnesium

In some cases, there are things you can do to minimize interactions between your medication and magnesium:

• Tetracycline or fluoroquinolone antibiotics: Take the antibiotic at least 2 hours before or 4-6 hours after magnesium.
• Bisphosphonates: Separate oral bisphosphonates from magnesium by 2 hours.
• Diuretics: If you are taking a loop diuretic or thiazide diuretic, ask your healthcare provider if you need supplemental magnesium. If you are taking a potassium-sparing diuretic, take care not to consume too much magnesium.
• Gabapentin: Separate magnesium by 2 hours.
• Proton pump inhibitors: Ask your healthcare provider about whether you need to measure your magnesium level if you have been taking a PPI for a long period of time.

Always share a list of your medications and supplements with a healthcare professional so they can help you screen for interactions. They can also offer guidance on how to manage potential interactions.

9. Is Magnesium Safe? Side Effects & Who Should Avoid It

While magnesium is essential, too much can cause issues. It can cause side effects ranging from mild to life-threatening. Here’s how to use it safely.

Common side effects

The most common side effects of magnesium are stomach-related issues, and include:

• Nausea
• Diarrhea
• Stomach cramps

Side effects usually occur at higher doses. They are also more common with inorganic forms of magnesium, such as magnesium oxide.

Taking too much magnesium can lead to life-threatening side effects, like difficulty breathing and irregular heartbeat. Talk to your healthcare provider to find out what a safe amount of magnesium is for you.

Who Should Be Cautious With Magnesium Supplements?

Having certain health conditions can put you at a higher risk of having too much magnesium in your body. This can increase your risk of side effects. Always consult your healthcare provider if any of the following apply to you:

• Kidney disease: When the kidneys don’t function properly, they can’t effectively eliminate extra magnesium from the body.
• Familial hypocalciuric hypercalcemia: A genetic condition that can cause high magnesium in the body.
• Addison’s disease: A condition that increases magnesium absorption from the kidneys.
• Hypothyroidism: Low thyroid levels are sometimes associated with high magnesium.
• Taking high-dose supplements: Too much magnesium in supplements can cause high magnesium levels.
• Taking medications: Some medications can contribute to high magnesium levels.
• Dehydration: Low fluids in the body can lead to having too much magnesium.

Is Magnesium Safe During Pregnancy?

Magnesium requirements are generally higher during pregnancy. The recommended daily amount of magnesium during pregnancy is 350 mg to 400 mg, depending on your age. Pregnant teens need more magnesium than pregnant adults. Many prenatal vitamins already contain some magnesium, so it is important to keep track of how much you are getting from supplemental sources to avoid taking too much.

Some research suggests that magnesium supplementation during pregnancy may have positive effects, such as reduced risk of growth restriction and preeclampsia. However, too much magnesium can be harmful. If you are pregnant, it is important to consult with your healthcare provider before starting any supplements – including magnesium.

10. Frequently Asked Questions

When is the best time to take magnesium, morning or night?

The best time of day to take magnesium depends on your health goals and individual needs. While timing can enhance specific benefits, maintaining a consistent routine is more important for stable magnesium levels in the body. Many studies show the full benefits of magnesium occur after long-term use.

Should I take magnesium with or without food?

It is generally recommended to take magnesium with food to help lower the chances for an upset stomach and increase the absorption of the mineral into your body. If you take magnesium on an empty stomach, you increase the risk for common stomach side effects like diarrhea, nausea and abdominal cramping.

Does magnesium help with headaches and migraines?

The current evidence supports a role for magnesium in both the prevention and treatment of headache disorders, particularly migraines. Multiple clinical trials and meta-analyses demonstrate that magnesium supplementation can reduce the frequency and intensity of migraine attacks, while intravenous magnesium shows promise for acute treatment.

Does magnesium help with restless leg syndrome (RLS)?

The evidence regarding magnesium's effectiveness for restless leg syndrome presents a complex picture. While some research suggests a beneficial effect, particularly for individuals with magnesium deficiency, other studies find no significant correlation between magnesium levels and RLS severity.

Does magnesium help with weight loss?

While magnesium alone will not lead to significant weight loss, its ability to regulate blood sugar levels, reduce inflammation, improve gut health, boost metabolism, and enhance sleep quality makes it a valuable component of a holistic approach to weight management. Individuals with magnesium deficiencies or related conditions may benefit most from supplementation or dietary adjustments.

Can magnesium help with menopause symptoms?

A placebo-controlled study showed that 800 mg to 1,200 mg per day of magnesium oxide did not have a significant effect in reducing hot flash symptoms in menopausal women with a history of breast cancer. A smaller study did show a positive effect with 400 mg to 800 mg, but did not include a placebo (control) group. Further research is needed in a more generalized population.

How long does magnesium citrate take to work?

According to the information provided with magnesium citrate liquid products, you can generally expect it to cause a bowel movement anywhere from 30 minutes to 6 hours after you drink it.

11. Final Thoughts: Should You Take Magnesium?

Magnesium is an essential mineral, but do you need a supplement? When deciding, there are several factors to consider and discuss with a healthcare professional.

• Magnesium has many health benefits, including glucose control, muscle and nerve support, and blood pressure regulation. It has also been associated with migraine prevention, bone health, and better sleep.
• The safest way to get more magnesium is through your diet, since your kidneys help regulate how much magnesium your body needs. You can get more magnesium naturally by eating leafy greens, beans, and nuts.
• If you have certain health conditions, your healthcare provider might recommend a magnesium supplement to help boost your levels.When choosing supplements, make sure to read the label to check for quality.

If you are unsure, talk to your healthcare provider about your specific magnesium needs. They can order tests to check your magnesium level and recommend an amount that is safe for you to take.

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

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