Magnesium is a vital mineral essential for regulating nerves, bones, immune function, and blood sugar levels.
Required for more than 300 biochemical processes in the body, it plays a critical role in maintaining a steady heartbeat and supports energy and protein production.
Some social media advocates promote magnesium supplements for benefits such as stress relief and digestive health. But do you truly need these pills, and are they safe for daily consumption?
Experts emphasize that while magnesium supplements can be taken safely, the best way to obtain the necessary magnesium is through a diet rich in magnesium-containing foods.
“The key takeaway is that most people typically get enough magnesium by consuming a healthy diet,” said Dr. Noorhan Nassar from Houston Methodist.
Magnesium supplements are not regulated by the U.S. Food and Drug Administration.
Many forms of magnesium are available, but magnesium glycinate is often recommended because “it is absorbed and utilized best by the body,” according to dietitian Julia Zumpano from the Cleveland Clinic.
Supplements sold online can range from 25 to 800 milligrams of magnesium, yet the recommended daily limit is around half of the higher range.
Men under 30 should aim for 400 milligrams daily, while older men should increase their intake to 420 milligrams, according to the National Institutes of Health. For women under 30, the target is 310 milligrams, and older women should also aim for 320 milligrams.
Since the body does not produce magnesium naturally, it is essential to acquire this mineral from food sources.
While supplements may work in isolation, whole foods provide a complex mix of vitamins and minerals that function synergistically within the body, states Northwestern Medicine.
“Magnesium, as part of the nutrient matrix, is crucial for its health benefits,” explains Bethany Doerfler, a clinical research dietitian at Northwestern Medicine Digestive Health Center.
It’s also improbable that you’ll consume excessive magnesium through foods.
However, magnesium supplements do carry certain risks, including the potential for overdose which can be fatal.
“Excess magnesium from food doesn’t harm healthy individuals, since the kidneys dispose of surplus amounts via urine,” states the NIH. “Conversely, high doses from dietary supplements or medications can cause diarrhea, nausea, and abdominal cramping.”
Symptoms of excessive magnesium may include nausea, vomiting, stomach pain, low blood pressure, increased thirst, drowsiness, muscle weakness, and shallow or slow breathing.
Extremely high doses can disrupt heart rhythms or even result in cardiac arrest, warns Cedars-Sinai Medical Center.
Insufficient magnesium intake can lead to health concerns, though such deficiencies are rare and often linked to gastrointestinal disorders like chronic diarrhea or uncontrolled diabetes, according to Houston Methodist.
Common symptoms of magnesium deficiency include nausea, poor appetite, vomiting, fatigue, and weakness. Severe cases may result in seizures, irregular heart rhythms, coronary spasms, and a calcium deficiency in the blood known as hypocalcemia.
Some studies suggest a connection between low magnesium levels and migraines as well.
“Although some health conditions and medications can lead to magnesium deficiency symptoms, this is uncommon in healthy individuals,” states the NIH.
Ultimately, unless you have a diagnosed deficiency or conditions such as Crohn’s disease or preeclampsia, Harvard Health suggests, “there’s no strong justification for routinely using magnesium supplements.”
For optimal magnesium intake, focus on consuming leafy greens, low-fat dairy products, nuts, legumes, and dark chocolate. Just one ounce of dark chocolate contains 64 milligrams of magnesium.
“The principle of ‘food first’ is my guiding philosophy,” advises Anna Taylor, a registered dietitian at the Cleveland Clinic.
