Updated: Jan 24, 2019
Magnesium, a common mineral in the human body, is involved in hundreds of body reactions, from muscle health to metabolism.*
What are the dietary sources of magnesium?
Magnesium is found in many foods. It is especially abundant in whole grains, nuts and seeds, and leafy green vegetables, such as spinach. Meat, dairy foods and mineral water also contain fairly high amounts of magnesium.
Should I consider taking a magnesium dietary supplement?
Research suggests that many Americans don't get enough magnesium in their diets. If you take a water pill (diuretic) or have diabetes, your magnesium level can be low. You may also be at risk if you have a condition that affects your body's ability to absorb nutrients, such as Celiac disease.
Low magnesium can contribute to fatigue, muscle weakness and migraines.* Low magnesium can also worsen existing health issues, such as diabetes and cardiovascular conditions.*
How can Magnesium supplement and affect my health?
Supplemental magnesium can support your health in several ways:
Promotes energy production*
Supports optimal muscle function*
Supports bone health*
Supports heart and lung function*
Promotes carbohydrate metabolism*
Provides support for muscle soreness and fatigue by helping decrease lactic acid accumulation during exertion*
Helps maintain bowel regularity*
How much supplemental magnesium should I take?
Your needed daily intake for magnesium varies by age and sex, but 350 milligrams (mg) is a good average. Ideally, you would obtain that amount through your diet. Consuming more than 350 mg can produce loose stools and diarrhea.
Are there any side effects from taking a magnesium dietary supplement?
Gas, bloating or diarrhea can occur if you consume more than the recommended daily amount of 350 mg. Individuals who have poor kidney health can be at a higher risk of magnesium toxicity. Talk to a health care professional before taking a magnesium supplement.
Is it safe to take a magnesium dietary supplement with other medications?Magnesium supplements can interact with various medications by:
Decreasing the absorption of the heart medicine digoxin (Lanoxin), as well as several drugs used for malaria
Decreasing the absorption of several osteoporosis drugs, so a magnesium supplement should be taken at least two hours apart from these drugs
Reducing the efficacy of some antibiotics
Reducing the efficacy of blood-thinning medications, such as aspirin, clopidogrel (Plavix), ibuprofen (Advil, Motrin IB, others), heparin, warfarin (Coumadin, Jantoven), and others
If you are considering taking a magnesium supplement, check with your health care professional first, especially if you are pregnant or have a health condition.
*These statements have not been evaluated by the Food and Drug Administration.