What Is Magnesium? Health Benefits, Risks, More
Diet & NutritionNutrients & Supplements

Magnesium: Potential Benefits, Known Risks, and More

Magnesium: Potential Benefits, Known Risks, and More
Everyday Health
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Updated on October 30, 2025
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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.

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 to know about how much magnesium you need every day, where to get it, and when you should think about taking magnesium supplements.

Potential Health Benefits of Magnesium

Magnesium plays a role in hundreds of bodily functions that affect everything from energy production to cardiovascular function. “Magnesium supports so many essential functions: muscle and nerve activity, heart rhythm, blood sugar control, and sleep regulation,” says Raj Dasgupta, MD, an 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, says Ashley Koff, RD, founder of The Better Nutrition Program. That said, studies can sometimes focus on specific forms of magnesium that companies choose to fund, meaning the evidence can be skewed depending on who’s backing the study and which formulation is being tested. With that in mind, here are the science-backed benefits of magnesium.

It May Support Heart Health

Magnesium helps regulate your heart rate and blood pressure, says Dr. Dasgupta. Studies have linked low levels of magnesium to higher risks of atherosclerosis, coronary artery disease, heart arrhythmias, and heart attack. However, large, long-term studies on magnesium supplementation are needed.

Several studies have also associated healthy levels of magnesium with a lower incidence of stroke. However, most of these findings come from observational studies, meaning the research doesn’t prove that taking magnesium causes a lower risk of stroke, only suggests an association between these factors.

It May Help Prevent or Manage Type 2 Diabetes

Studies show an association between high magnesium levels and a reduced risk of type 2 diabetes.

“If you’ve been diagnosed with insulin resistance or prediabetes, then taking extra magnesium may really help you,” says Robin Foroutan, RDN, an integrative dietitian in New York City. Supplementation may also support heart health in people with diabetes, as higher magnesium levels are associated with a lower risk of heart disease, according to a meta-analysis from China.

It Might Strengthen Bones

Magnesium is essential for bone formation and helps regulate calcium and vitamin D, two key nutrients for maintaining bone density, says Foroutan. One review of 28 studies reported that people who consume lower amounts of magnesium also have a lower bone mineral density and a higher risk of bone fractures.

It Could Ease Migraine Symptoms

Research suggests that magnesium supplementation can help reduce the frequency and severity of migraine, both in acute attacks and for long-term prevention. For instance, one review found that people with migraine often have lower magnesium levels, and correcting this deficiency may counteract several migraine-related processes, including nervous system excitation, inflammation, oxidative stress, and blood vessel changes.

It Could Boost Mood

Some early studies suggest that higher magnesium levels are associated with improved mood and energy levels, though this research is still evolving, says Dasgupta.

Low magnesium levels have also been associated with a higher risk for depression. Some evidence suggests supplementation may help improve symptoms, though more studies are needed.

It Could Improve Sleep Quality

Some evidence suggests that magnesium supplementation can help promote better sleep, says Dasgupta. But while some trials have linked higher magnesium levels to faster sleep onset, longer sleep duration, and less snoring, the conclusions have been inconsistent across studies with different designs.

Again, the study authors note that larger, long-term, randomized, controlled trials are needed to better understand this link.

Weight Loss Effect of Magnesium

Magnesium isn’t a weight loss supplement, but it can support weight management.

“There’s no strong proof that magnesium on its own will help you drop pounds,” says Dasgupta. “That said, it can support things that make weight loss easier, like improving sleep or managing blood sugar. Think of it more as a supporting player, not the star of the show.”

Koff adds that adequate magnesium intake supports muscle function and helps strengthen bones, both of which are important for maintaining muscle mass while losing fat through diet and exercise.

Potential Risks and Side Effects of Magnesium

Overall, magnesium supplements are safe, as long as you’re following the label or a doctor’s recommendations and not consuming excessive amounts, says Foroutan. However, it’s important to understand potential risks and side effects, especially because supplements aren’t regulated by the U.S. Food and Drug Administration in the same way as conventional medication. Here’s what to keep in mind.

Risks

Magnesium supplementation — particularly taking too much magnesium — can pose risks for people with kidney problems, as impaired kidney function may hinder the body’s ability to eliminate excess magnesium.

Additionally, magnesium can interfere with the effectiveness of certain medications:

If you take any of these medications or have kidney issues, consult your doctor before starting a magnesium supplement to ensure it’s safe for you.

Side Effects

Common side effects of magnesium supplements include the following:

  • Diarrhea
  • Nausea
  • Abdominal cramping

In rare cases of very high doses (usually more than 5,000 milligrams per day), serious issues such as irregular heartbeat, difficulty breathing, extreme low blood pressure, and heart attack may occur.

Forms of Magnesium

If you decide to take a magnesium supplement, you’ll need to decide which type to take. Different types of magnesium vary in price, how well your body can absorb them, and potential side effects.

Some types (like magnesium aspartate, lactate, chloride, and citrate) are absorbed better, while others (like magnesium oxide and magnesium sulfate) don’t absorb as well. Some forms, especially magnesium oxide, carbonate, chloride, and gluconate, can cause diarrhea, which might be helpful if you’re using magnesium to relieve constipation.

Magnesium threonate, another form of magnesium, may pass into the brain more efficiently than others. That’s why Foroutan uses it when addressing mood, sleep, and cognition issues.

Dietary supplements like magnesium can likewise come in lots of forms, including capsules, gummies, powders, and drinks.

 Generally, your body absorbs the nutrients in gummy vitamins as easily as it does from capsules or tablets, but one downside of gummies is they frequently contain added sugars and artificial flavors.

 Ultimately, how well your body absorbs a magnesium supplement depends mainly on the specific type of magnesium used in the product (more on this below).

Food Sources of Magnesium

Experts recommend getting magnesium from food rather than supplements whenever possible because whole foods offer a broader range of nutrients that work together to support overall health. But generally speaking, some of the best food sources of magnesium are those that are high in fiber.

  • Pumpkin seeds, roasted: 156 miligrams (mg) per 1 ounce (oz)
  • Chia seeds: 111 mg per 1 oz
  • Spinach, boiled: 78 mg per ½ cup
  • Cashews, roasted: 74 mg per 1 oz
  • Black beans, cooked: 60 mg per ½ cup
  • Edamame, cooked and shelled: 50 mg per ½ cup
  • Peanut butter: 49 mg per 2 tablespoons
  • Potato, baked with skin: 43 mg in 3.5 oz
  • Yogurt, plain, low-fat: 42 mg per 8 oz
  • Bananas: 32 mg in one medium banana
  • Milk: 24 to 27 mg in 1 cup
  • Salmon, Atlantic, farm-raised: 26 mg per 3 oz cooked

How to Select Magnesium

Koff stresses that the best form of magnesium depends on your personal health goals and how your body responds. Typically, though, your body is better able to absorb magnesium aspartate, magnesium lactate, magnesium citrate, and magnesium chloride, meaning fewer digestive side effects (as long as you don’t take it in high doses).

Some types of magnesium can act as a laxative. This can be helpful for constipation but otherwise may be an unwelcome side effect.

Combination supplements can be a good option if they align with your goals. For instance, findings from a study of 955 people in Puerto Rico suggest that magnesium paired with the right ratio of calcium may benefit bone and muscle health.

“But be careful — too many extras can mess with absorption or cause stomach issues,” says Dasgupta. “Keep it simple unless you have a specific reason for the combo.”

What’s most important is that you pick a safe, quality product with supervision from your healthcare team. To choose a quality supplement, check the label for U.S. Pharmacopeia (USP), NSF, or ConsumerLab.com. This means that the product has undergone third-party testing for quality and purity.

Again, talk to your doctor before starting any supplement, especially if you have any underlying health conditions.

Dosage of Magnesium

Recommended dietary allowances (RDAs) are the average daily intake levels of any given vitamin or mineral that sufficiently meet the nutrient requirement for most healthy individuals. RDAs for magnesium take into account all sources of the mineral, including food and supplements, and vary by age and gender.

Recommended Amount for 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

Recommended Amount for Men

  • Ages 14 to 18: 410 mg per day
  • Ages 19 and older: 400 to 420 mg per day

Recommended Amount for Infants

  • Up to 6 months old: 30 mg per day
  • 7 to 12 months: 75 mg per day

Recommended Amount for Children

  • Ages 1 to 3: 80 mg per day
  • Ages 4 to 8: 130 mg per day
  • Ages 9 to 13: 240 mg per day
The recommended maximum, or upper limit, of magnesium only applies to the amount of magnesium in supplements or medication, not in food. According to the National Institutes of Health, the daily upper limit for children ages 1 to 3 is 65 mg, for children ages 4 to 8 is 110 mg, and for children ages 9 and older and adults is 350 mg.

Magnesium is essential for over 300 biochemical reactions in your body, supporting muscle function, heart health, blood sugar control, and more. Explore our recommendations for the best magnesium supplements to ensure that you're meeting your daily needs, especially if your diet doesn't provide enough of this crucial mineral.

The Takeaway

  • Magnesium plays a key role in muscle, nerve, bone, heart, and metabolic health, and most people don’t get enough from diet alone.
  • Magnesium supplements can help, but not all forms are equal. Chelated types like magnesium glycinate, malate, and threonate are the easiest to absorb and are gentler on digestion.
  • Talk to your doctor before trying a supplement, especially if you have kidney issues or take medications that may interact with magnesium.

FAQ

Why do I need magnesium?
This mineral is a component in enzymes needed for more than 300 reactions in the body. It helps regulate blood pressure, calcium, and blood glucose levels; helps nerve conduction and muscle contraction; and bolsters the immune system. It’s also an integral part of your bones.
Hypomagnesemia, or a magnesium deficiency, can occur when you don’t consume enough magnesium or if you have certain medical issues like a kidney disorder, alcohol use disorder, uncontrolled diabetes, and inflammatory bowel disease. Mild symptoms include tremors, fatigue, and weakness. Severe symptoms include seizures, delirium, and irregular heart rhythm.
Magnesium supplements are generally considered safe, but some people may experience gastrointestinal issues like diarrhea, cramps, and nausea. Supplements may help support heart and bone health, ease migraines, improve mood, enhance sleep, and even prevent or manage type 2 diabetes, but you should talk to your doctor before adding magnesium to your regimen.
Foods with magnesium include leafy greens like spinach, nuts and seeds like pumpkin seeds and cashews, beans and legumes like black beans, soy in various forms (such as edamame), fatty fish (for example, salmon), and dairy products like milk and yogurt.
The recommended amount differs depending on your age and sex. Women ages 19 to 30 should aim for 310  to 320 mg per day. Men 19 to 30 should aim for 400 to 420 mg per day. Pregnant and breastfeeding people will require slightly more.

Additional reporting by Jessica Migala and Kathleen Ferraro.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
  2. Fritzen R et al. Magnesium Deficiency and Cardiometabolic Disease. Nutrients. May 17, 2023.
  3. Soriano-Pérez L et al. Magnesium and type 2 diabetes mellitus: Clinical and molecular mechanisms. Health Sciences Review. September 2022.
  4. Xu L et al. Effects of Magnesium Supplementation on Improving Hyperglycemia, Hypercholesterolemia, and Hypertension in Type 2 Diabetes: A Pooled Analysis of 24 Randomized Controlled Trials. Frontiers in Nutrition. January 18, 2023.
  5. Rondanelli M et al. An update on magnesium and bone health. Biometals. May 6, 2021.
  6. February 18, 2025. Magnesium and Migraine. Nutrients. Dominguez LJ et al.
  7. Zhao W et al. Magnesium depletion score and depression: a positive correlation among US adults. Frontiers in Public Health. November 5, 2024.
  8. Arab A et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. January 2023.
  9. Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
  10. FDA 101: Dietary Supplements. U.S. Food and Drug Administration. June 2, 2022.
  11. Should You Take Gummy Vitamins? UCLA Health. December 12, 2022.
  12. Fouhy LE et al. Association between a Calcium-to-Magnesium Ratio and Osteoporosis among Puerto Rican Adults. The Journal of Nutrition. September 2023.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Julie Balay, MS RD CSSD, earned a master’s degree in Clinical Nutrition from New York University and is also a registered dietitian and board-certified sports dietitian. Prior to diving into nutrition she was a certified personal trainer for 15 years. She has worked in journalism, motivational speaking, one–on–one and group counseling, and higher education. As a public speaker and nutrition educator she has inspired and taught thousands of people in the New York City vicinity on a broad spectrum of wellness and nutrition topics. She has served as a nutrition consultant for organizations including the New York City Department of Health, Colgate–Palmolive, and JP Morgan Chase. She has been a faculty member at New York University and Montclair State for ten years. And Balay concurrently runs a private practice in Bergen County, New Jersey. Her passion lies in fostering permanent behavior change and balancing real life with healthy living. Her clients span all ages and include competitive athletes and people with eating disorders, obesity, diabetes, cancer, irritable bowel syndrome, celiac disease and gluten sensitivity, and plain old picky eaters. Her ideology about diet is that all foods should be “allowed” in some amount, unless medically contraindicated; supplements may be necessary and can be helpful when carefully prescribed, but should be used with caution; and nutrition education is key to eating well in our complicated food environment. In her past life she was a competitive marathoner and Ironman triathlete. She qualified and competed in the Boston Marathon and she has completed four Ironman triathlons. She has since retired from road events and her athletic pursuits now focus on long distance mountain bike racing and other off–road activities. She loves to cook and eat delicious, fresh food with her friends and family, especially her two active boys who keep her moving.  As a working mom she understands the challenges of juggling self-employment, self–care, and quality family time, but she wouldn’t have it any other way!

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