What Is Magnesium?

Minerals play a pretty important role in our bodies. They help turn food into energy, build and keep our teeth and bones strong, and manage fluid levels inside and outside our cells. Minerals are considered micronutrients, split into two main groups: trace minerals, which our bodies need in tiny amounts (like iron, selenium, zinc, iodine, chromium, manganese, copper, fluoride, and molybdenum), and major minerals, which we need more of (like sodium, sulfur, potassium, chloride, phosphorus, magnesium, and calcium).

Magnesium Basics

Magnesium naturally shows up in a bunch of foods and is also available as a supplement. Our bodies store it mainly in our bones—about 50-60% of the total 25 grams in the body is there. The rest is spread out in muscles, soft tissues, and fluids. It’s actually the fourth most abundant mineral in our bodies and is involved in over 300 enzyme reactions, helping with metabolism, fatty acid and protein production, and nerve signaling.

Health Benefits of Magnesium

• Bone Health: Getting enough magnesium lowers the risk of osteoporosis in postmenopausal women, boosts bone building, and increases bone density by helping calcium get deposited into bones and activating vitamin D in the kidneys.
• Calcium Metabolism: Not having enough magnesium can mess with calcium levels and raise the risk of kidney stones if you’re taking too much calcium.
• Heart Health: Studies show people who get more magnesium are less likely to have coronary artery calcification (hardening of arteries) and belly artery calcification. Magnesium can help treat heart failure, irregular heartbeats, lower high blood pressure, and improve cholesterol levels.
• Relieving PMS Symptoms: Taking magnesium with vitamin B6 can help ease bloating, trouble sleeping, and leg swelling before your period.
• Insulin and Blood Sugar: Magnesium helps transport glucose in the blood and assists insulin secretion, helping keep blood sugar levels balanced.
• Relieves Constipation: When taken orally, magnesium can act as a laxative.
• Reduces Heartburn Symptoms: Magnesium, especially magnesium hydroxide, can quickly relieve heartburn when taken by mouth.

Where to Find Magnesium

Magnesium is found in lots of foods, including:

• Dark leafy greens like spinach
• Dark chocolate (70-85% cocoa)
• Quinoa
• Black beans and peas
• Almonds, walnuts, cashews
• Soy milk and cow’s milk
• Peanut butter
• Sesame seeds
• Pumpkin seeds
• Avocado
• Salmon
• Sunflower seeds
• Oatmeal
• Cauliflower
• Shrimp
• Brown rice
• Bananas

Possible Side Effects

Magnesium is generally safe when taken by mouth up to 350 mg daily, whether as a supplement or prescribed by a doctor. It’s also safe for pregnant and breastfeeding women within that limit. However, too much magnesium—usually from supplements or some medications—can cause a condition called hypermagnesemia, leading to:

• Irregular heartbeat
• Low blood pressure
• Coma
• Breathing problems
• Increased bleeding risk or bruising, especially in people with bleeding disorders

Magnesium Deficiency

Low magnesium levels, known as hypomagnesemia, can happen if you don’t get enough from food or have trouble absorbing it. Older adults are more at risk because absorption decreases with age. It can also be caused by digestive issues or certain medications.

Signs of deficiency include loss of appetite, nausea, vomiting, fatigue, muscle cramps, seizures, or numbness and tingling in limbs. A blood test can check magnesium levels, so it’s a good idea to talk to your doctor if you suspect a deficiency.

Recommended Magnesium Intake