Magnesium Supplements: Benefits, Foods & Should You Take Them?

Magnesium is having a moment in the health world, but what actually happens when you add this mineral to your body, and should we all be rushing out for a magnesium supplement? The answer, as with many things in nutrition, is nuanced.

Magnesium plays a critical role in numerous bodily functions, from regulating neurotransmitters that promote calmness to relaxing muscles and maintaining a healthy heart rhythm. But with a bewildering array of supplements available, choosing the right one can feel overwhelming.

What happens to your body when you add magnesium to your diet?

“Magnesium plays a role in hundreds of different reactions in the body, including processes like muscle function, energy production, and your circadian rhythm. Adequate intake of magnesium is linked to better sleep, improved muscle recovery, and reduced stress,” explains Amy Davies, a registered dietitian, and nutritionist.

Janelle Connell, a registered dietitian and translational science nutritionist at Viome Life Sciences, adds, “Magnesium is an essential mineral that acts as a cofactor in more than 300 enzymatic reactions throughout the body. Unfortunately, most Americans consume less magnesium than is recommended, which is why magnesium supplements have become so popular.”

Studies suggest magnesium can be helpful for muscle cramps and tension, occasional constipation, anxiety, sleep quality, and supporting healthy blood pressure and blood sugar regulation. However, it’s important to view magnesium as a supportive tool, not a cure-all. “If you’re dealing with chronic insomnia or severe anxiety, magnesium alone may not resolve these issues if Notice underlying causes,” Connell cautions.

Should we all be taking magnesium supplements, and who should avoid them?

“always discuss an individualized supplement protocol with your health practitioner,” Davies advises. “Many people may not need a supplement because you can easily get enough magnesium through food. However, certain groups of people may benefit from supplementation, including those with high stress, those who engage in frequent exercise, and people who may not be eating a nutritious diet.”

Davies also notes that certain individuals should avoid magnesium supplements. “People who have kidney disease, or those who are on certain antibiotics and diuretics, should avoid magnesium supplements,” she states.

Navigating the different types of magnesium supplements can be complex. “Magnesium glycinate is your best bet for sleep, anxiety, and muscle relaxation due to its calming effects,” Connell explains. “Magnesium citrate works well for occasional constipation since it draws water into the intestines. And magnesium L-threonate is often used for cognitive health since it can cross the blood-brain barrier.”

Here’s a breakdown of some common magnesium forms and their potential benefits:

What foods are naturally high in magnesium?

“There are plenty of plant-based foods that are naturally high in magnesium, including pumpkin seeds, chia seeds, spinach, cashews, almonds, black beans, and edamame,” says Davies.

How long does magnesium stay in your body?

“Magnesium is not stored in the body for long,” explains Davies. “The body tightly regulates magnesium levels, and any excess is typically excreted within a few hours to days. Unlike fat-soluble vitamins, it does not build up in the body over time, so adequate daily intake is important to keep levels optimal.”

Connell adds, “Your gut bacteria actually influence magnesium absorption, and magnesium in turn supports a healthy gut barrier. It’s a two-way street: an imbalanced microbiome can contribute to magnesium deficiency, while adequate magnesium helps maintain the intestinal environment that supports the growth of beneficial bacteria.”

“Caring for your gut microbiome is a foundational part of supporting your magnesium levels, and that starts with understanding your gut health.”