What Happens to Your Body When You Take Magnesium Every Day

Whether related to claims that it might improve sleep or help you poop, magnesium has received a lot of attention over the last few years. And for good reason. Magnesium is an important nutrient for your overall health, especially for your heart, muscles and nerves. Unfortunately, many people in the U.S. consume less than what’s recommended, even though it’s found naturally in foods like leafy greens, beans, legumes, whole grains, yogurt and more.

“Magnesium is critical to many functions in the body and plays a role in everything from bone health to nerve function,” says dietitian Erin Palinski-Wade, RD, CDCES. Palinski-Wade adds that magnesium also helps control your calcium and vitamin D levels, which are essential for healthy bone formation.

Let’s take a closer look at what magnesium does in the body and how you can get enough of this mineral that also acts as an electrolyte.

Why We Love Magnesium

May Help Manage Your Blood Pressure

Magnesium plays a role in how our hearts beat, so getting an adequate amount may help you prevent high blood pressure and lower your risk of heart disease. “Some research shows that magnesium supplementation can help lower blood pressure, but only by a small amount,” says Toby Amidor, M.S., RD, CDN, a registered dietitian. But even a small amount of help from magnesium can add to the blood-pressure-lowering benefits if you engage in other healthy habits, like exercising and reducing sodium.

May Reduce Your Risk of Diabetes

“Magnesium helps with glucose metabolism,” says Amidor. This helps support healthy blood sugar levels and reduce the risk of diabetes. Additionally, research has shown that eating enough daily magnesium may reduce blood pressure, hyperglycemia (high blood sugar levels) and hypertriglyceridemia (high triglyceride levels), which may improve metabolic syndrome and help manage diabetes.

May Support Bone Health

“Because magnesium helps to regulate calcium and vitamin D in the body, it is essential for bone health and a key nutrient in preventing bone loss and osteoporosis,” says Palinski-Wade.

Amidor adds that there is a positive association between magnesium intake and bone mineral density in both men and women, meaning that you’ll have stronger bones that are less likely to break. 

Might Improve Your Sleep Quality 

Improving sleep is perhaps one of magnesium’s most touted benefits in the wellness world. And while there is some research that shows that magnesium may enhance sleep quality, more research is needed to support these claims. With that said, adequate magnesium can help with mood regulation, a critical function for overall health and wellness, says Palinski-Wade. And if you’re experiencing less stress and anxiety, you may be able to sleep better.

May Improve Heart Health

Magnesium is an essential nutrient for your heart health. Palinski-Wade shares that it helps maintain a regular heart rhythm. This is because magnesium plays a role in the active transport of calcium and potassium ions across cell membranes, which steadies the heart rhythm.

May Reduce Inflammation

Magnesium is an antioxidant, and getting enough might help lower chronic inflammation in your body, which can help with everything from longevity to healthy weight management and chronic disease risk. Some studies have found that magnesium supplementation may significantly help reduce inflammatory markers in your body, including the inflammatory marker IL-1.

May Fight Migraines

Migraine is one of the most common types of headaches and is considered a neurological disorder. People who have migraines also experience additional symptoms like nausea, vomiting and sensitivity to light, sound and smells. Some research has shown promising benefits of using magnesium to help treat and prevent migraines. However, more evidence is needed to support this hypothesis. Additionally, Amidor notes that a magnesium deficiency may promote headaches, which could increase your risk of experiencing migraines. 

Magnesium Deficiency

Magnesium deficiencies occur when your magnesium levels are below a healthy range because you don’t eat enough magnesium-rich foods or take a supplement to compensate for that. While many Americans don’t eat enough foods with magnesium, a full-blown deficiency is not very common. Yet, some potential symptoms of a magnesium deficiency include:

• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness
• Numbness
• Tingling
• Muscle contractions
• Cramps
• Seizures
• Personality changes
• Abnormal heart rhythms
• Coronary spasms

Severe cases of magnesium deficiency can lead to seizures and hypocalcemia or hypokalemia (low levels of calcium and potassium) because electrolyte balance is disrupted.

How Much You Need

How much magnesium you need depends on your age, sex and whether you’re pregnant or breastfeeding. The average adult male needs 400 mg to 420 mg of magnesium per day, and the average adult female needs 310 mg to 320 mg per day. If you’re pregnant, your needs increase to 350 mg to 360 mg per day, and for breastfeeding, 310 mg to 320 mg per day. It’s best to speak with a healthcare practitioner knowledgeable in nutrition—like a registered dietitian—to get the recommended amount for you.

Food Sources

Magnesium is naturally found in food and abundant in leafy greens, beans, legumes, whole grains and more. Here are some of the top sources of magnesium:

• Pumpkin seeds: 1 ounce (37% Daily Value)
• Chia seeds: 1 ounce, roasted (26% DV)
• Almonds: 1 ounce, dry-roasted (19% DV)
• Spinach: ½ cup, boiled (19% DV)
• Cashews: 1 ounce, dry-roasted (18% DV)
• Peanuts: 1 ounce, oil-roasted (15% DV)
• Soymilk: 1 cup (15% DV)
• Black beans: ½ cup cooked (14% DV)
• Edamame: ½ cup, shelled and cooked (12% DV)
• Potato: 3½ ounces, baked with skin (10% DV)
• Brown rice: ½ cup, cooked (10% DV)
• Plain yogurt: 8 ounces, low-fat (10% DV)

Is Magnesium Safe for Everyone?

Getting too much magnesium from food doesn’t cause health risks since your kidneys can eliminate the excess through your urine. However, high doses of magnesium carbonate, magnesium chloride, magnesium gluconate and magnesium oxide from supplements can cause abdominal cramping, diarrhea and nausea. Also, doses exceeding 5,000 milligrams are considered unsafe and may cause magnesium toxicity.

“Magnesium supplements can interact with certain medications like diuretics, heart medicines and some antibiotics, so always talk to your doctor before taking a supplement,” says Palinski-Wade.

What to Look for In a Magnesium Supplement

Getting enough magnesium through your diet is always best. However, certain conditions and circumstances can make this challenging. That’s when a magnesium supplement may come in handy. 

However, experts agree that you should consult a primary healthcare provider first and consider certain factors before reaching for a bottle of magnesium. This is partly because there are several forms of magnesium, and how well your body absorbs them varies. For instance, some small studies have found that magnesium citrate, magnesium aspartate, magnesium lactate and magnesium chloride are more bioavailable than magnesium oxide and magnesium sulfate.

Palinski-Wade also notes that all forms of magnesium have varying effects, so it’s best to discuss the right type of magnesium and dosage with a healthcare practitioner. “Also, keep in mind that it can have some GI side effects, so take the supplement with food to improve absorption and minimize potential side effects,” says Palinski-Wade. This is why magnesium is a common supplement for constipation.

When choosing a supplement, there are several things to consider, including other ingredients besides the magnesium. “And look for independent verification to ensure the safety and quality of the product,” adds Amidor.

Our Expert Take

Magnesium is an essential mineral that plays an important role in your heart and bone health, energy metabolism and more. Additionally, it may help reduce your risk of diabetes and help manage your blood pressure. The best way to get enough magnesium on a daily basis is through diet, but magnesium supplementation may also be helpful in certain circumstances. If you’re considering a supplement, talk to a healthcare practitioner first to figure out the right form and dosage for you.