Because magnesium is required for so many functions — more than 300, notes the National Institutes of Health (NIH) — there are long-term consequences for your health not just when you’re deficient, but when you have a low-grade chronic insufficiency, says Robin Foroutan, MS, RDN, who specializes in integrative and functional medicine at The Morrison Center in New York City. (1) “This is called the ‘triage hypothesis,’ which is the idea that your body needs all these vitamins and minerals to function optimally. When it doesn’t get enough of these nutrients, it has to prioritize those it will shuttle its resources to, which will be the ones that keep us alive and allow us to procreate,” she says. If you’re running low on these nutrients, your body will redirect resources away from longevity, healthy aging, and repair. Because magnesium is so important, falling short can affect your body in a number of ways.
Ages 19–30
Men: 400 milligrams (mg) Women: 310 mg
Ages 31 and Older
Men: 420 mg Women: 320 mg Pregnant and lactating women should consume more magnesium. Depending on age, the recommended dietary allowance (RDA), or the amount needed to reach sufficient levels, for these women ranges from 310 to 400 mg. (1,2)
Magnesium May Improve Insulin Function in Type 2 Diabetes
“Preliminary studies show that magnesium may improve insulin sensitivity,” says Wagner. A study found that people with the highest intake of magnesium had a 15 percent lower risk of developing type 2 diabetes compared with the group who consumed the lowest amount. (3) The mineral, she says, allows insulin to be more responsive to the sugar in the bloodstream and ferry it into your cells more quickly.
Anxiety May Be Tempered With Magnesium, but More Research Is Needed
“Magnesium can be beneficial in balancing the neurotransmitters glutamate and GABA (gamma-aminobutyric acid),” says Wagner. GABA, for instance, relies on magnesium for its receptors to function properly, she says. GABA is a calming neurotransmitter, while glutamate is an excitatory one. An imbalance can make you feel on edge, says Wagner. While a review in the journal Nutrients suggests that people who supplement with magnesium may report lower levels of anxiety, there are questions on the quality of that evidence, so more research is needed. (4)
Not Getting Enough May Increase Depression Risk
People who had a low intake of magnesium were 16 percent more likely to have depression, particularly for adults under age 65, according to a study of nearly 9,000 adults. (5) In fact, the researchers found that there was a 50 percent greater rate of depression among adults consuming the lowest amount of the mineral compared with those consuming the highest amount. Not only is magnesium important for those neurotransmitters that keep mood at an even keel, but it may also help control inflammation, another factor believed to be at the heart of developing psychological disorders, researchers note.
Magnesium May Reduce Headaches and Migraine
“I’m always recommending magnesium for regular headaches and migraine,” says Wagner. “It’s a really basic intervention that can make a massive difference,” she says. A review published in the journal Headache suggested that consuming 600 mg of magnesium regularly in the diet may help prevent headaches, though the authors noted that more studies are needed. (6) Both the American Academy of Neurology and the American Headache Society list magnesium as ”probably effective” for migraine prevention. Wagner often advises patients to consume more magnesium-rich foods (like nuts, seeds, greens), and have a supplement on hand for times when extra stress or travel may trigger head pain. Foroutan recommends magnesium for headaches associated with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD; a more severe form of PMS).
Magnesium May Address Sleep Disorders in Several Ways
For one, muscle twitching at night can prevent you from falling asleep or disturb your slumber. “Twitching or cramping is frequently caused by a mineral imbalance, so I find that magnesium is often an easy place to start,” says Foroutan. It may also help promote calm or improve mood or anxiety, which will set the stage for better rest, she says. It’s important to know what the issue is that’s getting in the way of your sleep, as that will inform what type of magnesium supplement is best to take.
For Constipation, Magnesium Can Get Things Going Again
Constipation is uncomfortable to live with. “I recommend magnesium to help reestablish normal bowel movements,” says Foroutan. Certain types of supplements (see below) will be best for promoting productive bowel movements. Foods with magnesium also often contain fiber and can prevent constipation (more on this later).
Magnesium Is Important for Preventing Bone Fractures
“Magnesium has a significant role in bone health,” says Wagner, who suggests that anyone with a history of osteopenia or osteoporosis consider supplementing with extra magnesium along with calcium and vitamin D. But it may be helpful before it gets to that point. The mineral is a physical component of your bones, researchers pointed out in a study. (7) They looked at the association between serum magnesium levels and odds of bone fracture in men, finding that low levels were an independent risk factor for fracture. For women, those who met magnesium intake recommendations either via food or supplements had a 27 percent lower likelihood of having fractures in the future compared with folks who fell short, says another study. (8) Magnesium Citrate Best used for concerns like constipation. “You get a high dose of this to prepare for a colonoscopy. It has a laxative effect that flushes you out,” says Wagner. Magnesium Oxide This is another that Foroutan recommends for addressing constipation concerns, for the same reason as magnesium citrate. Magnesium Threonate If you’re struggling with stress, mood, or sleep issues, “magnesium threonate might be a better choice, because it can cross the blood-brain barrier,” says Foroutan. Magnesium Glycinate This form of magnesium is well absorbed, which is why Foroutan suggests it to address muscle cramping or twitching. In addition to promoting muscle function, Wagner will also suggest this form for sleep concerns. “Glycine is very calming,” she says. Magnesium Lactate This form of the mineral is often recommended for heartburn, indigestion, or upset stomach. The organization recommends taking it with food to lessen the chance of side effects like diarrhea, and talk to your doctor prior to taking it if you have a heart or kidney condition. Magnesium Sulfate This form of magnesium is also known as Epsom salt. Most frequently, it’s used as a soak for muscles or relaxation. Some people use magnesium sulfate as a laxative (it attracts water into the intestines), but University of Michigan Health cautions against doing this without doctor supervision. (10)
Magnesium-Rich Foods
According to the NIH and Cleveland Clinic, the following foods offer magnesium: (1,11)
Pumpkin seeds, 168 mg per ounceAlmonds, 80 mg per ounce dry roastedCashews, 74 mg per ounce dry roastedPeanuts, 63 mg per ¼ cup oil roastedSpinach, 78 mg per ½ cup boiledBlack beans, 60 mg per ½ cup cookedEdamame, 50 mg per ½ cup cookedDark chocolate, 50 mg per ounce serving of 60–69 percent cocoaWhole-wheat bread, 46 mg per 2 slicesAvocados, 44 mg per cubed cup
Optimizing your diet by eating magnesium-rich foods is the best way to get that nutrient. If you are interested in taking a supplement, work with your healthcare team so they can consider your specific health concerns and recommend the best type and amount for you, says Foroutan. If you are supplementing, “choose one from a reputable company that has stringent standards for quality and efficacy,” she says.
