Magnesium assists hundreds of metabolic reactions, helping support bone health as well as nerve and muscle function. Get health tips and education from our nutritional experts. Explore expert answers to some of the most frequently asked magnesium questions.

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Products to support your health. Filter Icon Filter. Featured A to Z Z to A Price asc Price desc. Filter Clear All. capsule gummy softgel tablet. Show Results. BEST SELLER High Absorption Magnesium Glycinate Capsules mg. Buy Now. BEST SELLER High Absorption Magnesium Citrate Gummies.

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Here are some examples of what this research has shown. High blood pressure is a major risk factor for cardiovascular disease and stroke. Magnesium supplements might decrease blood pressure, but only by a small amount. Some studies show that people who have more magnesium in their diets have a lower risk of some types of heart disease and stroke.

People with higher amounts of magnesium in their diets tend to have a lower risk of developing type 2 diabetes. Magnesium helps the body break down sugars and might help reduce the risk of insulin resistance a condition that leads to diabetes.

Scientists are studying whether magnesium supplements might help people who already have type 2 diabetes control their disease. More research is needed to better understand whether magnesium can help treat diabetes.

Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density , which is important in reducing the risk of bone fractures and osteoporosis.

Getting more magnesium from foods or dietary supplements might help older women improve their bone mineral density. More research is needed to better understand whether magnesium supplements can help reduce the risk of osteoporosis or treat this condition.

People who have migraine headaches sometimes have low levels of magnesium in their blood and other tissues. Several small studies found that magnesium supplements can modestly reduce the frequency of migraines.

However, people should only take magnesium for this purpose under the care of a health care provider. More research is needed to determine whether magnesium supplements can help reduce the risk of migraines or ease migraine symptoms.

Magnesium that is naturally present in food and beverages is not harmful and does not need to be limited. In healthy people, the kidneys can get rid of any excess in the urine.

However, magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit , unless recommended by a health care provider. For many age groups, the upper limit appears to be lower than the recommended amount.

This occurs because the recommended amounts include magnesium from all sources—food, beverages, dietary supplements, and medications. The upper limits include magnesium from only dietary supplements and medications; they do not include magnesium found naturally in food and beverages.

High intakes of magnesium from dietary supplements and medications can cause diarrhea , nausea, and abdominal cramping.

Extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest. Magnesium supplements can interact or interfere with some medicines.

Here are several examples:. Tell your doctor, pharmacist , and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.

Foods contain vitamins , minerals, dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients for example, during specific life stages such as pregnancy.

For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U. This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc.

Description and Brand Names Drug information provided by: Merative, Micromedex ® US Brand Name Almora Citrate Of Magnesia Dewees Carminative Elite Magnesium Mag-Gel Maginex Mag-Tab SR Phillips Milk of Magnesia Canadian Brand Name Citracal Slow Release Mag 2 Mag Citrate Magnesium-Rougier Royvac Magnesium Citrate Descriptions Magnesium is used as a dietary supplement for individuals who are deficient in magnesium.

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Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress.

Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles.

However, more quality research is needed to support its use. Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:. Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes.

But more robust studies are needed to further support this 25 , Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: 1.

Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited. One study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo Yet, this form is significantly more expensive than other magnesium supplements.

Based on the limited evidence, its benefits may not justify the cost for many people. Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue. Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy.

Magnesium is present in a variety of foods, including 2 :. However, a supplement may be worth considering if you cannot get enough magnesium from your diet. Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence 2.

The average recommended daily amount of magnesium for adults ranges from mg for females and mg for males 2. The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose. Magnesium supplements are generally considered safe for most people.

However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach. Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include 2 :.

Most adults need — mg of magnesium per day. Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes. Many forms exist, some of which may help relieve heartburn, constipation, and other ailments.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Magnesium is an essential mineral lacking in many people's diets. This article covers the benefits, side effects, and recommended dosages of magnesium….

Magnesium deficiency, also known as hypomagnesemia, is an often-overlooked health problem. This article lists 7 symptoms of magnesium deficiency.

When taken in safe doses, magnesium can effectively prevent migraines for many people. Learn more about if it's right for you.

Magnesium is a very important nutrient that most people don't get enough of. Here are 10 magnesium-rich foods that are also super healthy.

Magnesium is found naturally in many foods and in your body. But like most things, there are dangers with getting too much. A magnesium overdose may…. The mineral magnesium plays a key role in nearly every aspect of your health, and many people take supplements to increase their intake.

This article…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Types of Magnesium and What to Use Each For.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Ansley Hill, RD, LD — Updated on May 11, Magnesium citrate. Magnesium oxide.

Magnesium chloride. Magnesium lactate. Magnesium malate. Magnesium taurate. Magnesium L-threonate. Magnesium sulfate.

Ince C, Schulman SP, Quigley JF, et al. Usefulness of magnesium sulfate in stabilizing cardiac repolarization in heart failure secondary to ischemic cardiomyopathy. Am J Cardiol. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride.

National Academy Press. Washington, DC, Johnson S. The multifaceted and widespread pathology of magnesium deficiency. Joosten MM, Gansevoort RT, Mukamal KJ, et al. Urinary and plasma magnesium and risk of ischemic heart disease. Kim DJ, Xun P, Liu K, et al. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes.

Diabetes Care. Klevay LM, Milne DB. Low dietary magnesium increases supraventricular ectopy. Krauss RM, Eckel RH, Howard B, et al.

AHA dietary guidelines. Revision A statement for healthcare professionals from the Nutrition Committee of the American Heart Association. Kushner JM, Peckman HJ, Snyder CR. Seizures associated with fluoroquinolones. Ann Pharmacother. Liu S, Manson JE, Stampfer MJ, et al.

A prospective study of whole-grain intake and risk of type 2 diabetes mellitus in US women. Am J Pub Health. Lopez-Gonzalez B, Molin-Lopez J, Florea DI, et al.

Association between magnesium-deficient status and anthropometric and clinical-nutritional parameters in posmenopausal women.

Nutr Hosp. Mathers TW, Beckstrand RL. Oral magnesium supplementation in adults with coronary heart disease or coronary heart disease risk.

J Am Acad Nurse Pract. Mauskop A. Alternative therapies in headache. Is there a role? Med Clin North Am. Moulin DE. Systemic drug treatment for chronic musculoskeletal pain.

Clin J Pain. Muir KW. Magnesium for neuroprotection in ischaemic stroke: rationale for use and evidence of effectiveness. CNS Drugs. Nygaard IH, Valbø A, Pethick SV, Bøhmer T. Does oral magnesium substitution relieve pregnancy-induced leg cramps?

Eur J Obstet Gynecol Reprod Biol. Orchard TS, Larson JC, Alghothani N, et al. Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study. Patrick L. Nutrients and HIV: part 2: vitamins A and E, zinc, B-vitamins, and magnesium.

Alt Med Rev. Pearlstein T, Steiner M. Non-antidepressant treatment of premenstrual syndrome. J Clin Psychiatry. Rowe BH, Edmonds ML, Spooner CH, Camargo CA. Evidence-based treatments for acute asthma. Respir Care. Sun-Edelstein C, Mauskop A.

Foods and supplements in the management of migraine headaches. Toraman F, Karabulut EH, Alhan HC, Dagdelen S, Tarcan S. Magnesium infusion dramatically decreases the incidence of atrial fibrillation after coronary artery bypass grafting.

Ann Thorac Surg. Wark PA, Lau R, Norat T, Kampman E. Magnesium intake and coloretal tumor risk: a case-control study and meta-analysis. Share Facebook Twitter Linkedin Email Home Health Library. Uses Getting enough magnesium may enhance the effectiveness of conventional treatment for the following conditions: Asthma Several studies show that intravenous IV magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in adults and children, 6 to 18 years of age.

Depression Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. Diabetes People who have type 2 diabetes often have low blood levels of magnesium.

Fibromyalgia A preliminary clinical study of 24 people with fibromyalgia found that a proprietary tablet containing both malic acid and magnesium improved pain and tenderness associated with fibromyalgia when taken for at least 2 months. Noise-related hearing loss One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.

Arrhythmia and heart failure Magnesium is essential to heart health. High blood pressure hypertension Eating low-fat dairy products and lots of fruits and vegetables on a regular basis is associated with lower blood pressure.

Migraine headache A few studies suggest that taking magnesium supplements may help prevent migraine headaches. Osteoporosis Not getting enough calcium, vitamin D, magnesium, and other micronutrients may play a role in the development of osteoporosis.

To prevent osteoporosis, it is important to: Get enough calcium, magnesium, and vitamin D Eat a well-balanced diet Do weight bearing exercises throughout life Preeclampsia and eclampsia Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy.

Premenstrual syndrome PMS Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly: Bloating Insomnia Leg swelling Weight gain Breast tenderness One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.

Restless legs syndrome RLS A study including only 10 people found that magnesium improved insomnia related to RLS, a disorder characterized by uncomfortable sensations in the legs, which are worse during periods of inactivity, rest, or while sitting or lying down. Colorectal cancer Preliminary studies suggest that higher intakes of dietary magnesium are associated with a lower risk of colorectal tumors.

Dietary Sources Rich sources of magnesium include: Tofu Legumes Whole grains Green leafy vegetables Wheat bran Brazil nuts Soybean flour Almonds Cashews Blackstrap molasses Pumpkin and squash seeds Pine nuts Black walnuts Other good dietary sources of this mineral include: Peanuts Whole wheat flour Oat flour Beet greens Spinach Pistachio nuts Shredded wheat Bran cereals Oatmeal Bananas Baked potatoes with skin Chocolate Cocoa powder Also, many herbs, spices, and seaweeds supply magnesium, such as: Agar seaweed Coriander Dill weed Celery seed Sage Dried mustard Basil Fennel seed Savory Cumin seed Tarragon Marjoram Poppy seed.

Available Forms Magnesium is available in many forms. How to Take It Be sure to check with your health care provider before taking magnesium supplements and before giving them to a child.

Pediatric DO NOT give magnesium supplements to a child without a doctor's supervision. Children, 1 to 3 years of age: 80 mg daily Children, 4 to 8 years of age: mg daily Children, 9 to 13 years of age: mg daily Males, 14 to 18 years of age: mg daily Females, 14 to 18 years of age: mg daily Pregnant females, 14 to 18 years of age: mg daily Breastfeeding females, 14 to 18 years of age: mg daily Adult Males, 19 to 30 years of age: mg daily Females, 19 to 30 years of age: mg daily Males, 31 years of age and over: mg daily Females, 31 years of age and over: mg daily Pregnant females, 19 to 30 years of age: mg daily Pregnant females, 31 and over: mg daily Breastfeeding females, 19 to 30 years of age: mg daily Breastfeeding females, 31 years of age and over: mg daily A person's need for magnesium increases during pregnancy, recovery from surgery and illnesses, and athletic training.

Precautions Because of the potential for side effects and interactions with medications, you should only take dietary supplements under the supervision of a knowledgeable health care provider.

Too much magnesium can cause serious health problems, including: Nausea Vomiting Severely lowered blood pressure Confusion Slowed heart rate Respiratory paralysis Deficiencies of other minerals Coma Cardiac arrhythmias Cardiac arrest Death More common side effects from magnesium include upset stomach and diarrhea.

These include: Chemotherapy drugs Diuretics Digoxin Lanoxin Steroids Certain antibiotics. Possible Interactions If you are currently being treated with any of the following medications, you should not use magnesium without talking to your health care provider first.

Quinolone and tetracycline antibiotics include: Ciprofloxacin Cipro Moxifloxacin Avelox Tetracycline Sumycin Doxycycline Vibramycin Minocycline Minocin Blood pressure medications, calcium channel blockers: Magnesium may increase the risk of negative side effects such as dizziness, nausea, and fluid retention from calcium channel blockers particularly nifedipine or Procardia in pregnant women.

Other calcium channel blockers include: Aamlodipine Norvasc Diltiazem Cardizem Felodipine Plendil Verapamil Calan Medications for diabetes: Magnesium hydroxide, commonly found in antacids such as Alternagel, may increase the absorption of some medications used to control blood sugar levels particularly glipizide or Glucatrol and glyburide or Micronase.

Supporting Research Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Dacey MJ. Hypomagnesemic disorders. Crit Care Clin. Goldman's Cecil Medicine. Philadelphia, PA: Elsevier Saunders; Nechifor M. Magnesium in major depression. If you're looking for a magnesium supplement, it can get a little confusing: There are several different types of magnesium available that all sound vaguely similar but have slightly different functions.

Below, we break it down for you. This is one of the more common magnesium supplements, and there is some evidence that — mg of magnesium oxide may help prevent migraines, especially in those who experience aura, or who have migraines related to their menstrual period.

But be sure to discuss with your doctor before taking it. The side effect is similar to the effect from the hydroxide form: diarrhea. Whether in pill or liquid form, it works as a laxative by attracting and retaining water in the intestines and increasing the movement of the intestines that gives you the urge to go to the bathroom.

It can also be used to relieve heartburn, acid indigestion and upset stomach. The name gives you a hint that this form of magnesium is found in citrus fruits. It is also found in many supplements and is easily absorbed. Magnesium citrate is also widely used for constipation, says Twigge, since it increases the amount of water your intestine absorbs, which makes the stool softer and easier to pass.

She also says that it has a gentler laxative effect than magnesium oxide. This form of magnesium that contains chlorine, and it is commonly used to supplement a lack of magnesium in the diet.

Usually taken in pill form, it also easily absorbed. Some research has suggested this might be useful for treating symptoms of depression, but more work needs to be done.

Magnesium lactate is also commonly easily absorbed and used as a supplement for people who have a magnesium deficiency , and it is often given in slow-release form.

It is also used as a preservative and flavoring for food—when food says it is "fortified," this is usually the type of magnesium in contains. As with most magnesium supplements, too much can cause diarrhea, bloating or gas.

There is some research showing that this form of magnesium may be useful in treating depression, and it is also sometimes recommended for helping people with insomnia. Also known as Epsom salts, magnesium sulfate has been used as a treatment for constipation for hundreds of years.

In addition to its laxative effects, it is often used in a powder or crystal form to create a soaking solution for achy muscles and sore feet. Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.

Magnesium is involved in over essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction 1. Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine 2.

This acid is found naturally in citrus fruits , giving them their tart, sour flavor 3. Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide. Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body.

It naturally forms a white, powdery substance and may be sold in powder or capsule form 6. Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn , indigestion, and constipation.

Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks 8 , 9. Magnesium oxide may help relieve digestive complaints like heartburn and constipation.

You may want to consult with a doctor before taking magnesium oxide. Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.

You can use it to treat low magnesium levels 2 , 7 , People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments. Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels.

Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels. This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages.

Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group Other studies likewise reveal that this form may help treat stress and anxiety , but more research is needed Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system.

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.

Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels This may be beneficial, depending on your specific needs. Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms.

But while some studies have found there may be benefits, more high quality studies are needed Magnesium malate is easily absorbed and may have less of a laxative effect than other forms.

Magnesium taurate contains the amino acid taurine. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar.

Thus, this form may promote healthy blood sugar levels Magnesium and taurine also support healthy blood pressure 1 8, A animal study revealed that magnesium taurate significantly reduced blood pressure in rats with high levels, indicating that this form may bolster heart health Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells Nonetheless, more research is needed All the same, further studies are necessary.

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste.