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Among the growing list of health buzzwords that have permeated mainstream discussions are protein, creatine, and vitamin D, but magnesium has also carved out its place in the spotlight. “The importance of magnesium cannot be overstated,” insists J. Rand Baggesen, MD, founder and medical director at Executive Health Group.
While magnesium is often highlighted in discussions about sleep improvement and muscle health, it plays an essential role in numerous bodily functions across the nervous, endocrine, cardiovascular, and musculoskeletal systems. This is according to Daniel Chavez, RD, CSCS, a registered dietitian at Fay Nutrition. From regulating blood sugar to aiding in DNA repair, magnesium’s benefits are extensive. “You could say magnesium supports virtually every function of the body,” adds Laura Purdy, MD, MBA, founder and CEO of Swell Medical.
Given its prominence, you might think magnesium intake should be a major concern, but experts from GQ explain that it may not be as crucial as you think. Here’s the breakdown.
You’re likely getting adequate magnesium from your diet.
“Most people are not deficient in magnesium,” Dr. Purdy explains. The nutrient is relatively plentiful in modern eating habits. “Magnesium is found in various foods, including grains, fruits, vegetables, and fish. Anything that’s natural to eat likely contains some form of magnesium,” she adds.
Additionally, magnesium isn’t a nutrient you need to consume in large amounts daily to experience its benefits—unlike, say, protein. “Your body is good at storing magnesium,” Dr. Purdy states. “It’s absorbed in the intestines and stored in the bone marrow, so even if you have days with lower intake, you have reserves to draw from.”
Magnesium supplements can be beneficial in specific situations.
While magnesium is crucial for sleep, muscle function, and mood—areas people often seek quick solutions for—it’s not a fix-all for problems. As mentioned earlier, most are already meeting their magnesium needs through diet. Moreover, excessive intake of magnesium can be harmful, according to Dr. Purdy, due to its various roles in the body.
“With magnesium, more is definitely not better,” Dr. Purdy warns, advising anyone considering supplementation to adhere to the established daily value unless a doctor advises otherwise. The NIH’s Office of Dietary Supplements recommends that healthy adult males aim for 400–420 milligrams of magnesium daily. “The recommended daily value is based on studies ensuring safety and health at that amount,” she emphasizes.
If you suspect your diet might be lacking in magnesium—which should be assessed by your doctor, often through a red blood cell analysis—supplements can effectively bridge any gaps.
“We lose magnesium through sweat and stress,” notes Brittany Michels, MS, RDN, LDN, CPT, a registered dietitian at The Vitamin Shoppe. “Athletes, especially those who sweat excessively, are particularly prone to magnesium depletion.” If you’re active or play sports (even just on weekends), signs like muscle cramping and restlessness may indicate you’re not getting enough magnesium. However, keep in mind that these symptoms can also stem from dehydration, so ensure you’re adequately hydrated before opting for magnesium supplements.
