The Rising Attention on Magnesium
In the world of nutrients, minerals, vitamins, and supplements, magnesium seems to be having a moment. Perhaps it’s long overdue: in many ways, magnesium has been overlooked, underappreciated, or even forgotten. That may be ending. But why is magnesium getting so much attention lately? Are claims about its benefits true? Are you getting enough magnesium, or should you join the rising number of people who take magnesium supplements every day? If you have these questions, this post is for you.
Why Magnesium Matters
Magnesium is a mineral the human body needs to function properly. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body’s calcium and blood sugar levels, and it’s vital for the body’s production of protein. More than 300 chemical reactions in the body rely, at least in part, on magnesium.
Recommended Daily Intake
The recommended daily amount of magnesium is 320 mg for women and 420 mg for men. Most people can reach these levels through a healthy diet. Extra magnesium is important for people with magnesium deficiency and for those with pregnancy complications such as preeclampsia and eclampsia.
Potential Benefits of Extra Magnesium
More limited evidence suggests that extra magnesium could also be helpful for people with various health concerns. There are even studies suggesting that magnesium supplements might help with brain health and smoking cessation. Many of these studies are small or have inconsistent results, but the expanding list of possible benefits contributes to magnesium’s growing popularity.
Checking Your Magnesium Levels
A blood test can measure whether you’re getting enough magnesium. The normal range is 1.7 to 2.2 mg/dL. The body regulates magnesium by excreting excess through the urine when levels rise and retaining it when levels fall. Bones and intestinal absorption also help maintain balance.
Symptoms and Causes of Low Magnesium (Hypomagnesemia)
- Nausea, fatigue, and reduced appetite
- Numbness in arms and legs, muscle cramps, and abnormal heart rhythm (in severe cases)
Common causes of magnesium deficiency include low dietary intake, poor absorption in the digestive tract, use of certain medications, and kidney disease. Deficiency is particularly common among adults over age 70 due to these factors.
Symptoms and Causes of High Magnesium (Hypermagnesemia)
- Nausea, headache, muscle weakness, and trouble breathing
High magnesium is rare and usually occurs in people with kidney failure or those taking excessive magnesium supplements or certain magnesium-containing medications.
Magnesium-Rich Foods
- Green, leafy vegetables (such as spinach)
- Beans, nuts, and whole grains
- Pumpkin seeds, soy milk, bananas, and dark chocolate (in moderation)
One serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium—nearly 60% of the daily recommendation for women and 45% for men. A healthy diet, such as the Mediterranean diet, usually provides all the magnesium you need.
Supplementation: When and How
Unless you have a diagnosed or suspected magnesium deficiency, or a condition with clear evidence of benefit such as preeclampsia or Crohn’s disease, there’s no compelling reason to routinely take a magnesium supplement. For some conditions like insomnia or migraine headaches, a supplement may be worth a try, but it’s best to consult your doctor first.
All supplements carry a risk of side effects, including nausea and diarrhea. They can also interact with other medicines and supplements. Magnesium supplements are available in several different forms, so the choice depends on your reason for taking them, possible side effects, cost, and personal preference. Daily supplements of less than 350 mg are usually considered safe. For people with health conditions such as kidney disease, monitoring blood levels is important.
Conclusion
Magnesium found in foods is usually the best choice. When needed, supplements can help—but it’s safest to check with your doctor if you’re unsure whether to start one, or which type and dose to take. Most people are fine without paying too much attention to their magnesium status. Choose a healthy, well-balanced diet and your body will take care of the rest.