The Benefits of Taking Magnesium Supplements in 2023

The Benefits of Taking Magnesium Supplements in 2023

Did you know that magnesium is an essential mineral that plays a crucial role in more than 300 enzyme systems in your body? Unfortunately, many people are unaware of the importance of magnesium and may not be getting enough of it through their diet alone. In this blog post, we’ll explore the benefits, side effects, and dosage of magnesium supplements, as well as how to identify a deficiency, choose the right supplement, and incorporate magnesium-rich foods into your diet.

Short Summary

  • Understanding magnesium supplements is important for optimal health and to prevent side effects.

  • Adequate intake can be achieved through a balanced diet or dietary supplement, with the RDA being 400-420 mg/day for men and 310-320 mg/day for women.

  • Consult a healthcare professional before starting supplementation to ensure safety and identify potential interactions between medications.

Understanding Magnesium Supplements

A bottle of the best magnesium supplement available sitting on a kitchen counter.

Magnesium is an essential mineral that plays a vital role in various bodily functions, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Calcium is an essential part of the body as it helps in the structural development of bone. Additionally, the element also plays a role in the synthesis of DNA, RNA, and glutathione, which functions as an antioxidant. With such a significant impact on our overall health, it’s essential to ensure we maintain adequate magnesium levels either through our diet or supplementation.

There are various forms of magnesium supplements available, such as magnesium citrate, magnesium oxide, and magnesium chloride. However, it’s important to be cautious about taking too much magnesium through supplements, as excessive intake can lead to side effects such as diarrhea, nausea, vomiting, and irregular heartbeat. Always consult a healthcare professional before taking any magnesium supplements, especially if you have high blood pressure or other health concerns.

Zinc is essential for our body, but high dosages of supplements that exceed 142 mg/day can cause magnesium deficiency and imbalance in the body. This in turn affects our dietary intake of magnesium. It is estimated that the human body absorbs around 30-40% of dietary magnesium. This provides an essential source of this nutrient for our bodies. However, low dietary magnesium intake can lead to deficiency and related health risks, such as:

  • Hypertension

  • Type 2 diabetes

  • Cardiovascular disease

  • Osteoporosis

The Importance of Magnesium Intake

A person holding a plate of green leafy vegetables.

Adequate magnesium intake is essential for overall health, as it is integral to muscle function, the nervous system, energy production, and the regulation of blood sugar and blood pressure. The Institute of Medicine of the National Academies’ Food and Nutrition Board (FNB) has developed Dietary Reference Intakes (DRIs). These DRIs provide recommended intake values for magnesium, which can help maintain optimal urinary and plasma magnesium levels. The current Recommended Dietary Allowance (RDA) for magnesium for adult men is 400-420 mg/day and for adult women is 310-320 mg/day.

Although our bodies can obtain the necessary magnesium from a balanced diet, dietary supplements can be helpful for those who are deficient or have specific health concerns. It is uncommon for individuals who adhere to a balanced diet to experience magnesium deficiency. However, certain groups such as those with medical conditions, those who take medications, or those who consume inadequate amounts of magnesium may be at risk of inadequate magnesium levels and could benefit from oral magnesium supplementation.

To boost your magnesium intake naturally, include the following sources of magnesium-rich foods such as:

  • Legumes

  • Nuts

  • Seeds

  • Green leafy vegetables

Meats and fish also contain small amounts of certain substances. By incorporating these nutritious foods into your meals, you can help ensure you’re getting enough magnesium to support your overall health and well-being.

Identifying Magnesium Deficiency

It’s essential to be aware of the signs of magnesium deficiency, as it can have a significant impact on your health. Symptoms of magnesium deficiency may include:

  • fatigue

  • weakness

  • abnormal heart rhythms

  • hypocalcemia (low blood calcium levels)

Severe magnesium deficiency can have severe consequences. It can lead to hypocalcemia or hypokalemia, which is indicated by decreased serum calcium or potassium levels respectively. This disruption of mineral homeostasis can be very dangerous.

Low intakes of magnesium can result in deficiency. Additionally, excessive losses due to certain health conditions, chronic alcoholism, and the use of certain medications may also contribute to this nutrient deficiency. If you suspect you may be experiencing magnesium deficiency, it’s essential to consult with a healthcare professional for proper diagnosis and treatment.

By being aware of the symptoms and causes of magnesium deficiency, you can take steps to address any deficiencies and ensure your body has the necessary magnesium to support its many vital functions. Remember, a balanced diet rich in magnesium-containing foods combined with supplementation when needed can help you maintain optimal health.

Who Can Benefit from Magnesium Supplementation?

Individuals who may benefit from taking magnesium supplements include:

  • Those with low dietary intake

  • Those with certain medical conditions

  • Those taking medications that affect absorption

  • Older adults

  • Those seeking to enhance exercise performance.

It’s crucial to note that the recommended daily intake of magnesium varies depending on age, gender, and other factors. Therefore, it’s essential to consult with a healthcare professional to determine the appropriate dosage of magnesium supplements for your specific needs and circumstances.

Magnesium Supplements for Specific Health Concerns

Magnesium supplements have been linked to improvements in various health concerns, such as blood pressure, sleep quality, mood, blood sugar management, heart disease risk, and migraine relief. It has been suggested that magnesium supplementation can provide benefits such as improved sleep, increased energy levels, improved mood, lower blood pressure, reduced risk of heart disease, and improved migraine symptoms.

For example, studies have indicated that magnesium supplementation can lead to a modest reduction in blood pressure levels. Additionally, magnesium could potentially be beneficial for headaches, particularly migraines, as those who suffer from migraine headaches have been found to have lower levels of serum and tissue magnesium than those who do not.

It’s essential to recognize that more research is needed to confirm these benefits. However, magnesium supplements may offer potential improvements in various health concerns, making them an attractive option for those looking to enhance their overall well-being.

Potential Side Effects and Risks of Magnesium Supplementation

While magnesium supplements can provide numerous health benefits, it’s essential to be aware of the potential side effects and risks associated with excessive magnesium intake. Side effects such as:

  • diarrhea

  • nausea

  • vomiting

  • irregular heartbeat

Can occur if you consume too much magnesium through supplements. This highlights the importance of adhering to recommended dosages and consulting with a healthcare professional before starting supplementation.

If you experience any adverse effects while taking magnesium supplements, it’s essential to consult with your healthcare provider to determine the appropriate course of action. By being aware of the potential risks and side effects, you can make informed decisions about magnesium supplementation and ensure it’s the right choice for your health needs.

Interactions Between Magnesium Supplements and Medications

Magnesium supplements can interact with certain medications, which is why it’s crucial to consult a healthcare professional before starting supplementation. Some medications known to interact with magnesium supplements include:

  • Antibiotics

  • Quinolone antibiotics

  • Tetracycline antibiotics

  • Nitrofurantoin (Macrodandin)

These interactions can potentially inhibit the absorption of the medications, making it essential to be aware of any potential interactions and manage them with the guidance of a healthcare professional. By staying informed about these interactions and working closely with your healthcare provider, you can ensure the safe and effective use of magnesium supplements alongside your other medications.

Choosing the Right Magnesium Supplement

When selecting a magnesium supplement, it’s important to choose a well-absorbed form like magnesium citrate. This will ensure that your body can effectively utilize the magnesium and provide you with the desired health benefits.

Additionally, look for products that have been tested by a certified laboratory to ensure quality and safety. This verifies that the supplement has undergone testing for potency and contaminants, giving you peace of mind that you’re choosing a reliable and safe product for your magnesium supplementation needs.

Incorporating Magnesium-Rich Foods into Your Diet

An image of various magnesium-rich foods such as spinach, almonds, avocado, and black beans, which are natural sources of magnesium and can be an alternative to magnesium supplements.

To naturally boost your magnesium levels, incorporate magnesium-rich foods into your daily diet. Foods high in magnesium include:

  • Dark chocolate

  • Avocados

  • Nuts

  • Legumes

  • Tofu

  • Seeds

  • Whole grains

  • Leafy greens

  • Some fruits and vegetables

In addition to providing magnesium, these foods offer various other essential nutrients that support overall health and well-being.

Incorporating a diverse array of magnesium-rich foods in your diet can help ensure you’re obtaining the necessary nutrients to support your body’s many vital functions. By making a conscious effort to include magnesium-rich foods in your meals, you can help ensure you’re getting enough of this essential mineral to support your overall health.

Remember, a balanced diet combined with supplementation when needed can help you maintain optimal health and well-being.


In conclusion, magnesium is an essential mineral that plays a crucial role in various bodily functions. While many people may not consume enough magnesium through their diet alone, magnesium supplements can help address deficiencies and provide potential health benefits. It’s essential to be aware of the potential side effects and risks associated with excessive magnesium intake, as well as the potential interactions with medications. By choosing a well-absorbed form of magnesium supplement and incorporating magnesium-rich foods into your diet, you can ensure you’re getting the necessary magnesium to support your overall health and well-being.

Frequently Asked Questions

What are the benefits of taking a magnesium supplement?

Taking a magnesium supplement is beneficial for overall health and wellbeing. It can help improve sleep quality, increase energy levels and elevate mood, while also reducing the risk of conditions such as high blood pressure, heart disease and migraines.

Magnesium is an essential mineral that is found in many foods, but it can be difficult to get enough from diet alone. Take a supplement.

Is it OK to take magnesium every day?

Taking magnesium daily is generally safe and recommended for adults, as long as the dosage remains within the maximum dietary allowance of 400 mg. Therefore, it is OK to take magnesium every day.

What form of magnesium is best?

Overall, magnesium glycinate is the best form of magnesium due to its high bioavailability and absorbability, as well as its low likelihood of causing digestive issues.

Therefore, it is the safest option for correcting a long-term magnesium deficiency.

What are the symptoms of magnesium deficiency?

If your magnesium levels are low, you may experience loss of appetite, nausea, vomiting, fatigue, and weakness. In more severe cases, magnesium deficiency can also cause abnormal heart rhythms, hypocalcemia (low blood calcium levels), confusion and irritability.

What are some common magnesium-rich foods?

Incorporating magnesium-rich foods into your diet, such as dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, leafy greens and fruits and vegetables, can help you meet your daily magnesium needs.

These foods are packed with essential vitamins and minerals that can help support your overall health and wellbeing. Eating a variety of magnesium-rich foods can help ensure you get the recommended daily amount of magnesium.


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