Magnesium is a mineral that your body doesn’t produce naturally—you can only get it through food or supplements.
And it’s important to get enough, because magnesium is essential for proper bodily functioning. It supports processes like mineral absorption, energy production, muscle and nerve function, and DNA synthesis.
So how does that translate to better health? Here are seven conditions magnesium may help treat or prevent.
Magnesium acts as a vasodilator, meaning it widens the blood vessels, which can help lower blood pressure and reduce your risk for heart disease and stroke.
Magnesium only decreases blood pressure by a small amount, so people with high blood pressure (hypertension) may benefit from taking other blood pressure-lowering medications along with magnesium.
Consuming high amounts of magnesium is linked to a lower risk of diabetes, likely because magnesium can help metabolize glucose (sugar). Not having enough magnesium may also worsen insulin resistance, which can increase the risk of type 2 diabetes.
Magnesium is the main ingredient in many laxatives. Different types of magnesium are commonly used to treat constipation, including magnesium citrate, hydroxide, oxide, and sulfate salts.
The recommended starting dose for constipation is 400-500 milligrams per day, based on how well you respond. Drink plenty of water when taking magnesium for constipation.
Magnesium plays a role in creating and strengthening bones. People with low magnesium levels are at a higher risk of osteopenia (lower than normal bone density) and osteoporosis (the more advanced stage of osteopenia).
Magnesium helps reduce the risk of bone fractures and osteoporosis, especially in postmenopausal and older women.
Magnesium supplements may help reduce the frequency of migraines. It likely does this by lessening the constriction of blood vessels and neurotransmitters that cause migraines.
While it may reduce migraine frequency, it’s not clear if magnesium can actually prevent migraines.
Magnesium supplements may help ease stress and anxiety and treat symptoms of depression.
Research has found an association between low magnesium levels and mental health disorders like attention-deficit/hyperactivity disorder (ADHD), schizophrenia, and autism spectrum disorder.
Magnesium is a popular supplement for supporting sleep. The mineral can help relax you and regulate your circadian rhythm (your body’s sleep and wake cycle). The mineral may also help improve sleep quality and reduce daytime sleepiness, snoring, and waking up at night.
The daily upper limit for magnesium in dietary supplements and medications is 350 milligrams (mg), not including magnesium naturally found in food.
Side effects associated with taking too much magnesium include diarrhea, nausea, abdominal pain, irregular heartbeat, and cardiac arrest. The risk for side effects is higher in people with kidney disease.
Magnesium supplements may interact with medications like:
- Bisphosphonates: These drugs treat osteoporosis. Magnesium can decrease the absorption of these medications, so take magnesium and bisphosphonates at least two hours apart.
- Antibiotics: Taking magnesium with certain antibiotics, such as doxycycline and ciprofloxacin, can decrease the absorption of the antibiotic. Take antibiotics two hours before or four to six hours after a magnesium supplement.
- Diuretics: Potassium-sparing diuretics, such as Aldactone (spironolactone), may decrease the amount of magnesium that gets excreted through your urine. If you take a magnesium supplement with a diuretic, it may raise your magnesium levels too high.
- Zinc: Very high doses of zinc may interfere with your body’s ability to absorb magnesium.
Magnesium is a mineral involved in many body processes, and may benefit your health in a variety of ways, such as supporting your cardiovascular system, reducing insomnia, and easing constipation.
Your body does not make magnesium on its own, so you must get it through food or supplements.
