Magnesium is naturally present in a variety of foods, available as a supplement, and an ingredient in antacids and laxatives. The mineral plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium also acts an electrical conductor that contracts muscles and makes the heart beat steadily.
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More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine.
Magnesium is a key factor in making several parts of the body run smoothly: the heart, bones, muscles, nerves, and others. Without enough magnesium, these areas malfunction. This is summarized in research, which finds that a magnesium deficiency or low magnesium diet leads to health problems. Although epidemiological studies show that higher magnesium diets are associated with lower rates of disease, results are mixed from clinical trials showing that magnesium supplementation can correct these conditions. It may be because a magnesium-rich diet is often higher in other nutrients, which collectively work together in disease prevention as opposed to a supplement containing a single nutrient.
For disease prevention, a good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and take a supplement if directed by a physician to correct a deficiency if blood levels are low.
Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef.
A magnesium supplement may be prescribed if the body is having problems absorbing the nutrient. Over-the-counter magnesium supplements come in different forms; liquid types like magnesium citrate or chloride may be better absorbed than solid tablets like magnesium oxide and sulfate.
Magnesium can have a laxative effect at high doses; in fact, it is sold as a laxative in the form of magnesium hydroxide. Magnesium hydroxide is also an ingredient in some popular antacids to treat heartburn and upset stomach; it is important to be aware of the laxative effect when using magnesium hydroxide tablets for an upset stomach.
Although magnesium is naturally found in a variety of foods and some fortified foods, some research suggests that magnesium levels may be lower in soils than in prior years, and food processing can reduce magnesium content from plant foods containing the mineral. [13] A low to moderate deficiency of magnesium is not likely to produce noticeable symptoms. The body also helps to preserve magnesium levels when stores are low by limiting the amount excreted in urine and absorbing more magnesium in the gut. [4] However, national dietary surveys show that most Americans of all ages eat less than recommended amounts. [14] Further, a normal blood level of magnesium may not accurately predict total magnesium levels in the body, as most of the mineral is stored in tissue and bones. Certain types of magnesium deficiency show a normal blood level. [15]
Severe deficiency occurs with a long-term low magnesium diet, malabsorption, and large losses from alcohol abuse or use of medications that deplete magnesium (some diuretics, proton pump inhibitors, and antibiotics).
Toxicity is rare from food sources because the kidneys will remove excess magnesium in the urine. However toxic levels may occur with long-term use of high-dosage supplements. People with kidney disease have a higher risk of toxicity because their kidneys are not working properly and cannot flush out extra magnesium.
Magnesium supplements are a popular remedy for leg and foot cramps, a bothersome condition that may jolt you awake in the middle of the night or during exercise. A deficiency of magnesium can certainly cause muscle cramping, but these supplements are often used whether or not people know they are truly deficient.
Evidence so far does not support this treatment for muscle cramps. A Cochrane review of seven randomized controlled trials looking at the effects of magnesium supplements on muscle cramps did not find a significant difference in intensity or duration of cramps in people using the supplements versus a placebo for one month. [16] Information was not available on the participants’ blood levels of magnesium at the start of the trials, so it is not known if the muscle cramps were related to a deficiency versus other factors.
Vitamins and Minerals
Last reviewed March
Magnesium is an essential mineral involved in various physiological processes and aspects of health. It plays a role in heart health, bone integrity, energy production, and blood sugar regulation. Since the body cannot produce magnesium on its own, it must be obtained from the foods we eat or through supplements. This article discusses the roles of magnesium, the signs and symptoms of a deficiency, how to test your magnesium status, and the various forms that can support different aspects of your health.
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Magnesium is a mineral that is widely used by the human body. It is important for muscle contraction, including the heart, blood pressure control, blood sugar control, bone development, and blood pressure regulation. Additionally, magnesium supports cellular-level functioning, aids in ATP production, assists in immune function, and acts as a cofactor in over 300 enzymatic reactions. There are eight forms of magnesium, each offering different benefits to human anatomy and physiology. These include magnesium oxide, magnesium citrate, magnesium chloride, magnesium glycinate, magnesium taurate, magnesium malate, magnesium orotate, and magnesium sulfate.
Magnesium is a water-soluble mineral that is abundant in our natural environment. While magnesium is found both inside and outside of cells, most of it is located in bones, muscles, and tissues. Magnesium plays a vital role in many functions. In relation to the nervous system and musculoskeletal system, magnesium aids in nerve signal communication and transmission. Muscle contraction also requires magnesium to counteract calcium in muscle lengthening and relaxation. This process also occurs in smooth muscle, such as the vascular system, where magnesium helps relax blood vessels. This function of magnesium is important for cardiovascular health and helps blood vessels adapt to blood flow needs through vasomodulation, which plays a role in blood pressure regulation. Research suggests that magnesium deficiency may be a risk factor for hypertension. With over 50% of magnesium stored in the bones, this mineral is essential for maintaining bone strength and integrity. When it comes to cellular processes and energy production within the mitochondria, magnesium is involved in various steps that require balancing the intracellular presence of calcium and the process of apoptosis (cell death) of harmful cells in the body.
A magnesium deficiency can present in a variety of ways. Since this mineral is widely necessary for various anatomical and physiological functions, the deficiency symptoms are broad. Here are some of the most common signs and symptoms associated with a magnesium deficiency:
Determining your magnesium status can be done through a variety of methods. Magnesium can be tested through blood tests, hair analysis, or urinary excretion.
Want more information on magnesium sulfate in food? Feel free to contact us.
Access Medical Labs offers a serum magnesium test. Testing magnesium in the serum can provide insight into a deficiency but is not as specific as other forms of testing. It should be looked at more like a screening test since less than 1% of magnesium is in blood serum.
Access Medical Labs offers a Magnesium RBC (red blood cell) test which, much like serum testing, is a different component of a blood sample. As a general rule of thumb, RBC testing for magnesium provides a more accurate representation of serum levels.
Metabolites, including nutrients, can be excreted through the urine. Doctor’s Data has a Urine Toxic & Essential Elements-Timed test collected at multiple voids over a 24-hour. The collection of excretions is sent off for analysis. This test will evaluate for magnesium status and is typically run with a magnesium serum test.
Hair samples from the root can provide information about nutrient status as it is an excretory tissue. While hair analysis is typically used to test heavy metals, it can also be assessed for mineral status. Doctor’s Data has a Hair Elements test that looks at dozens of biomarkers, including magnesium.
Magnesium can be measured as a whole blood sample as well. The benefit of a whole blood sample is that it reveals how much of the tested mineral is, both red blood cells, white blood cells, and plasma combined. SpectraCell Laboratories has a Micronutrient Test that will analyze magnesium along with 30 other vitamins, minerals, and nutrients.
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Eating magnesium-rich foods is the primary means of building magnesium stores in the body. Like all nutrients, the RDA is age- and gender-specific, especially after age 14. The goals mentioned in the chart below should be the bare minimum you and your family aim for.
Eating a nutrient-dense diet can indeed support your magnesium levels. Foods that contain this mineral range from leafy greens to dark chocolate. Consuming foods from this category daily can help ensure adequate magnesium through nutrition.
Additional magnesium can be obtained in supplements for times of deficiency, with symptom presentation, or if you have a specific condition that may benefit from magnesium. There are times when magnesium deficiency is present, but there are no apparent signs of symptoms. Obtaining a magnesium assessment through one of the abovementioned testing options would be an ideal way to evaluate your magnesium levels. Some conditions could lead to magnesium deficiency, which includes ulcerative colitis, IBS, diabetes, hyperthyroidism, kidney disease, and pancreatitis, and with the use of diuretics. Additionally, some conditions could benefit from magnesium to help manage symptoms and support optimal functions. This includes asthma, type 2 diabetes, migraines, fibromyalgia, cardiovascular-related conditions like hypertension, arrhythmias and congestive heart failure, osteoporosis, restless leg syndrome (RLS), PMS, and preeclampsia.
Supplementation with vitamins, minerals, and nutrients is best done under the supervision of a trained medical professional who understands the uses, benefits, and risks. Over-supplementation of magnesium can pose a risk primarily to your kidneys, heart, and gastrointestinal tract. Magnesium competitively inhibits calcium, which, if over-supplemented with magnesium, can inherently reduce calcium absorption.
Various forms of magnesium can be utilized for supplementation. To be exact, there are eight commonly used forms of magnesium. Understanding each form, its benefits, and when to take them can help you decide which supplement might be appropriate for you.
This easily absorbed magnesium salt includes the halogen chlorine. It’s used for digestive upset and pain and can help increase magnesium levels. Individuals with fibromyalgia have seen positive results in terms of decreased symptom presentation with the use of transdermal magnesium chloride use for 4 weeks.
Magnesium citrate is a more bioavailable form of magnesium than some others. It is often used for ongoing constipation as it is a gentle laxative. It has shown beneficial outcomes in those suffering from migraines and can also support sleep.
Magnesium plus the amino acid glycine make up magnesium glycinate. The form induces relaxation, which can benefit those under stress, dealing with anxiety, or if sleep support is needed. It is easily absorbed and can help increase magnesium in the body, which makes it a beneficial form.
Unlike other forms of magnesium, magnesium malate does not induce as much of a laxative effect. It’s gentle on the gastrointestinal tract, and research has shown that it can effectively help replenish magnesium levels.
Incorporating magnesium orotate as a supplement can support many areas of health. It’s been shown to support cardiovascular function in those with type 2 diabetes and provide bioavailable minerals for the gut-brain axis. A newer understanding of magnesium orotate is that it can assist in neuropsychiatric disorders through the gut-brain axis.
When it comes to gastrointestinal discomfort, specifically constipation, magnesium oxide is a go-to option. Magnesium is an osmotic laxative that helps draw water into the intestines and loosen stools. It is often used as an intestinal cleanse and should only be used short term. This form is also used for indigestion and relief of heartburn.
If you’ve ever taken an epsom salt bath, then you may be familiar with this form of magnesium. Transdermally, you can absorb magnesium in this form from epsom salt bath soaks. This can also be given orally, intravenously, or intramuscularly. Magnesium sulfate is effective for hospital use in conditions like preeclampsia/eclampsia, cardiac arrhythmias, constipation, and acute nephritis.
One of the more underutilized forms of magnesium is magnesium taurate. This mineral form has shown promising results for hypertension, stabilizing arrhythmias, supporting healthy cholesterol levels, and managing blood sugar through improved insulin sensitivity.
You should always consult with your primary care provider when adding supplements to your regimen. Magnesium supplements should be avoided in those with renal impairment, such as kidney disease. Some medications, such as Fosamax (to treat osteoporosis), antibiotics, diuretics, and proton pump inhibitors, should be avoided or discussed with your provider before implementing magnesium supplements. Magnesium sulfate, commonly used in hospital settings, should also be avoided in those with myasthenia gravis, as it interacts with the acetylcholine neuromuscular junction. Caution with magnesium sulfate should also be taken in those with pulmonary edema, cardiac ischemia, heart blocks, and renal failure. While magnesium is an essential mineral and can support many areas of health, it’s best to get this nutrient from your food rather than supplement if you do not have a health condition that would benefit from it or you do not have a deficiency in magnesium.
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Magnesium is a crucial nutrient necessary for human cellular processes and health outcomes. Understanding the areas of your health that it supports while recognizing how a deficiency may present is vital to self-regulating this mineral in your body. If you experience common symptoms of a magnesium deficiency, such as muscle weakness or cramps, fatigue, or anxiety, assessing this mineral through one of the laboratory testing options may be helpful. Working with your healthcare provider to determine the best test for you and a plan to support any deficiency that comes to light is an advantageous route to addressing this. If you have a specific condition such as type 2 diabetes, hypertension, restless leg syndrome, migraines, or fibromyalgia, it may be even more beneficial to discuss testing with your doctor. While supplementation is often necessary for a deficiency, consuming foods high in magnesium can help ensure mineral intake and support sustainable nutrient consumption from your foods.
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