We’ve discussed these more further down the page. The first is that they can cause side effects when taken to excess, including nausea and diarrhea. With this said, magnesium supplements do have some disadvantages. By using a supplement, you can increase your magnesium intake without having to make any changes to your diet. The biggest advantages of using a magnesium supplement is that it makes it significantly easier to reach the Dietary Reference Intake for magnesium. You can also often find magnesium as an ingredient in multivitamin supplements and other daily supplements that contain essential minerals. Most magnesium supplements are sold as capsules or tablets, although magnesium is also available as a topical oil. Magnesium supplements are available over the counter and can be a convenient option if you’re deficient in magnesium. Magnesium Supplements: Types, Pros & Cons The amount of magnesium you need each day can vary depending on your sex, age and other factors.Īccording to the Institute of Medicine of the National Academies, the Dietary Reference Intakes (DRIs) for magnesium are as follows:įor women aged 14 to 18, 360mg per day (if pregnant, 400mg per day)įor women aged 19 to 30, 310mg per day (if pregnant, 350mg per day)įor women aged 31 to 50+, 320mg per day (if pregnant, 360mg per day) Learn about Telehealth Visits How Much Magnesium Do You Need?
WHAT IS THE BEST FORM OF MAGNESIUM TO TAKE FULL
We’ve gone into more detail on these benefits and the scientific research behind them in our full guide to the benefits of magnesium. It’s also linked to lower blood pressure and prevention of issues such as migraines. Magnesium also has a large range of other health benefits, including reducing inflammation and potentially preventing diseases such as osteoporosis. Research has found that magnesium deficiency is linked to a higher risk of heart health issues and that magnesium consumption is inversely linked with some heart-related problems. Magnesium plays a key role in cardiovascular health. There’s also some evidence that magnesium supplementation may help to treat mild-to-moderate depression. Research shows that magnesium deficiency is associated with a range of mental health issues, including depression. Several studies have found that magnesium and related supplements may have positive effects on sleep quality.īetter mental health. Magnesium deficiency is often associated with insomnia. One study even found that men who used magnesium supplements had a larger increase in testosterone than their peers.īetter sleep. Research shows that magnesium is closely linked to testosterone. For example, one study found that magnesium may be linked to increased strength, while another noted better exercise performance in elderly women. Research shows that magnesium may boost strength and physical performance. Magnesium offers a large, diverse range of benefits, particularly for people who are deficient in magnesium. We’ve talked about this more further down the page. If you’re deficient in magnesium, making certain changes to your diet and taking a magnesium supplement may be helpful. If your diet is heavy on processed foods and low on fibrous foods, healthy meats, vegetables and other magnesium-rich foods, you may be at risk of magnesium deficiency. Since diets can vary hugely from person to person, many people don’t get enough magnesium from foods and beverages.Ī lot of common foods, including processed foods and refined flours and sugars, are devoid of magnesium. Your body absorbs about 30 to 40 percent of the magnesium you eat, making your diet an important source of magnesium. Many everyday foods, particularly those that contain fiber, provide magnesium. Magnesium is found in both plant and animal-based foods. Put simply, magnesium is an essential mineral that plays a role in a vast range of biological functions, from the mundane to those critical for your health and survival.
Your body even uses magnesium in order to create DNA and RNA. Your body uses magnesium in more than 300 enzyme systems, including those related to essential tasks such as energy production and protein synthesis. It’s one of the most abundant minerals in the body. We’ve also talked about how much magnesium you need for optimal health and wellbeing, as well as how magnesium supplements can fit into your health routine. You can increase your magnesium levels by eating foods rich in magnesium, or by using a magnesium supplement.īelow, we’ve explained what magnesium is and how it works in your body as a mineral.
Luckily, treating a magnesium deficiency isn’t complicated. Being deficient in magnesium can cause a variety of negative health effects, from poor sleep to an increased risk of issues such as heart disease and osteoporosis.