Magnesium is a nutrient that helps your muscles move, supports nerve signals and helps your heart beat properly, for starters. It plays a role in hundreds of chemical reactions in your body.
“There are very few body functions where magnesium is not involved,” said Alexandra Lessem, a family health nurse practitioner with Banner Health.
Because of that, you might wonder whether you need more magnesium. The answer isn’t always simple. Here’s how magnesium works in your body, whether supplements may help and whether food or medical care is a better place to start.
What magnesium does in the body
Magnesium helps your cells make your body work. It plays a role in many important systems:
Helping muscles contract and relax
Allowing messages to travel between nerves
Supporting bone strength, along with calcium and vitamin D
Helping regulate heartbeat and blood pressure
Because magnesium is involved in so many processes, low levels can affect your body in different ways.
Common signs you may be low in magnesium
“Low magnesium is rare. In fact, most people can have slightly low magnesium and never know it,” Lessem said.
If you do have low magnesium levels, you may notice symptoms like:
Muscle cramps, spasms or twitching
Muscle weakness
Fatigue or low energy
Numbness or tingling
Heart palpitations or irregular heartbeats
These symptoms don’t always mean you have a magnesium deficiency. They could also be linked to dehydration, other nutrient imbalances or underlying health conditions.
“If magnesium levels get worse and stay very low for a long time, it can cause seizures, delirium and coma. But it’s important to note that this is rare,” Lessem said.
Health conditions linked to low magnesium
Lower magnesium levels may be connected with:
High blood pressure
Type 2 diabetes
Alcohol dependence
Taking certain medications
Digestive conditions that affect absorption, like celiac disease or Crohn’s disease
Older age
This doesn’t mean you need a magnesium supplement if you have any of these conditions. It means you may want to look at your magnesium levels as one piece of your overall health.
Food sources of magnesium
Many people get enough magnesium through food alone. “The vast majority of people can meet their magnesium needs through a healthy diet,” Lessem said.
Good sources of magnesium include:
Leafy vegetables such as spinach
Nuts and seeds
Whole grains
Beans, lentils and other legumes
Fortified foods may also be high in magnesium. “It is better to choose natural sources of magnesium, rather than relying on fortified foods,” Lessem said. “That’s because whole foods provide better nutrition overall.”
When a magnesium supplement may be an option
“I always recommend people focus on eating a healthy, predominantly plant-based, whole food diet to meet their vitamin and nutritional needs rather than relying on supplements, including magnesium,” Lessem said.
Talk to your provider about supplements if:
You don’t get enough magnesium in your diet
Blood tests confirm that you have hypomagnesemia (low magnesium)
Symptoms continue after your provider has ruled out other causes
Supplements work best when your health care provider guides you, especially if you have ongoing symptoms.
Forms of magnesium supplements: What to know
Supplements come in different forms of magnesium. Your body uses and absorbs each type a bit differently.
For example:
Magnesium citrate is often used to help with digestion.
Magnesium oxide contains more elemental magnesium but it’s harder for your body to absorb. It can be useful for constipation.
Magnesium glycinate may support sleep and relaxation.
Other forms like magnesium chloride, lactate and malate are designed for certain uses.
Choosing a supplement depends on your goal, tolerance and medical history. No single form is best for everyone.
How much magnesium do you need?
Daily needs vary by age and sex. “It is recommended that adult females get just over 300 milligrams of magnesium per day and males just over 400 milligrams. Children need less and pregnant women and teenagers need more,” Lessem said.
The right amount of magnesium depends on your needs and the amount you take in and absorb from your food. More than the recommended amount is not better.
Safety considerations
Dietary supplements like magnesium are not considered medications and are therefore not regulated by the U.S. Food and Drug Administration (FDA). This means quality and dosing can vary from manufacturer to manufacturer.
You should be extra careful if you:
Have kidney disease, which affects how your body gets rid of extra magnesium
Take certain medications
Have chronic medical conditions
“Excessive magnesium intake can cause diarrhea, nausea and abdominal pain. It is never recommended to take very high doses of any supplement, magnesium included,” Lessem said.
Should you take magnesium for specific concerns?
Muscle cramps: Some studies suggest magnesium may help certain people but results are mixed.
Bone health: Magnesium supports bones but does not replace calcium or vitamin D.
Nerve or stress symptoms: Research is ongoing and responses vary.
Blood pressure: Magnesium may help a little but you shouldn’t rely on it for blood pressure control.
Supplements can support your health but they don’t treat diseases on their own.
When to talk with a health care provider
Consider getting medical advice if:
Symptoms don’t go away or they get worse
You have chronic health conditions
You’re not sure which supplement or dose is appropriate
You take multiple supplements
Your provider can help figure out whether magnesium is part of the solution or if something else needs attention.
“Your provider will probably ask about any symptoms that could be related to low magnesium. If it seems possible that your magnesium level is off, they will likely order a blood test to check your level and then recommend supplements or other treatment if appropriate,” Lessem said.
The bottom line
Magnesium is important for muscles, nerves, bones and heart function but that doesn’t mean you need supplements. Most people get enough magnesium from a healthy diet. Symptoms that you might think are due to low magnesium could have other causes.
If you’re considering a magnesium supplement, a provider at Banner Health can help you decide what’s safe, appropriate and right for your overall health. Reach out to schedule an appointment.
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