Key Takeaways
Magnesium is important for energy production in your body. Taking too much magnesium can cause health problems, so adults should stay under 350 milligrams per day from supplements. Magnesium supplements can interact with many medicines and affect people with kidney or heart issues.
Many factors determine how much energy you have, including your sleep schedule, diet, and exercise routine. Getting enough magnesium can also help you stay energized, and some people may benefit from taking it in supplement form.
Magnesium Is Necessary for Energy Metabolism
Magnesium is a necessary electrolyte and mineral for energy metabolism, according to Danna Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Health.
“If we don’t have enough magnesium, we might feel some fatigue, heaviness in muscles, and overall low energy,” Hunnes told Verywell.
Magnesium can be found in a variety of foods, including legumes, green leafy vegetables, seeds, nuts, whole grains, and more. But many Americans don’t get enough magnesium in their diet.
“People who don’t get enough magnesium from food—or who are at higher risk of deficiency—may notice the biggest difference” in energy levels after starting magnesium supplements, said Hunnes.
Those people may benefit from magnesium malate, which is “often used because it pairs magnesium with malic acid, a natural compound involved in the body’s energy-producing pathways,” said Candace Pumper, MS, RD, a staff dietitian at The Ohio State University Wexner Medical Center.
How Much Magnesium Should You Take?
Most magnesium malate supplements provide 100 to 425 milligrams of elemental magnesium for each dose.
“Some people notice small improvements fairly quickly, with early effects appearing within a few days, but the more noticeable changes tend to build with consistent daily use,” Pumper said. “Fuller benefits often take one to four weeks.”
Taking too much magnesium can cause serious health problems. “For adults, staying under 350 milligrams per day of magnesium from supplements is considered safe,” Pumper said.
“Extremely high amounts—around 5,000 milligrams per day or more—can cause magnesium toxicity, which, in rare cases, may be life-threatening,” she added.
Safety Concerns to Consider
Just because supplements are sold over the counter doesn’t mean they’re safe for everyone.
“Magnesium can support healthy levels when your diet falls short, but supplements aren’t risk-free,” said Pumper. “Choosing high-quality products, using an appropriate dose, and considering your personal health risks can help you make informed decisions and avoid preventable complications.”
Magnesium supplements can interfere with many common medications, including diuretics, antibiotics, osteoporosis medications, high blood pressure medications, heartburn treatments, high-dose zinc, and more.
People with a history of kidney or heart issues need to be especially cautious before they start taking magnesium. “Chronic kidney disease can reduce the body’s ability to clear magnesium, and heart block can increase sensitivity to magnesium’s effects on heart rhythm,” Pumper said.
Magnesium supplements can also take a toll on your gut. “For some individuals, high levels of magnesium intake can cause abdominal cramping and diarrhea or looser than usual stools,” Hunnes said.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health (NIH). Magnesium Fact Sheet for Health Professionals.
O’Neill is a reporter who covers new medical research and addiction. She previously worked at SELF magazine and Health.com, and she was a 2020 fellow at the Association of Health Care Journalists.
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