- Magnesium is an essential mineral that plays several key roles in human health, including by supporting heart health.
- We can obtain magnesium from food sources, such as legumes, nuts, and seeds, and for those who require it, magnesium supplements are also available.
- Existing research has linked a magnesium-rich diet to potential benefits, such as lower stroke and diabetes risk.
- But does this mean we should rely more heavily on supplements, and what is the truth behind the hype? A preventive cardiology dietitian and a doctor specializing in women’s health weigh in.
Magnesium is an essential mineral that we typically obtain from food, though some people may incorporate dietary supplements as an additional source.
Existing
What should you know about magnesium in your diet, and does the evidence about its benefits match some of the hype surrounding this nutrient?
Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished, and Sheryl Ross, MD, board certified OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA, answered these and other magnesium-related questions for Medical News Today.
“Magnesium is an essential mineral that helps your body turn food into energy, supports healthy muscles and nerves, keeps your heart beating normally, regulates blood sugar, and helps maintain healthy blood pressure,” explained Routhenstein.
Ross added that this nutrient plays a key role in protein synthesis and may help regulate cortisol levels, the “stress hormone.”
The physician also explained that it supports thyroid health and helps maintain hormonal balance overall. This may be the case particularly in women, according to mounting evidence.
When it comes to how justified the hype around magnesium is, expert opinions may be split.
“Research links higher magnesium intake to a lower risk of stroke, heart disease, type 2 diabetes, and bone loss,” Routhenstein told us.
“However,” the dietitian cautioned, “much of this [evidence] comes from observational studies, where people eating more magnesium-rich foods also tend to have healthier overall diets.”
In contrast, Ross emphasized that “magnesium deserves more recognition in how important it is to the body’s optimal function,” noting, besides its protective effects on heart, bone, and metabolic health, its potential for migraine prevention.
“More awareness should be given to maintaining adequate magnesium levels as a way to live a healthier life,” said Ross.
For those who may want to consciously incorporate more natural sources of magnesium into their diets, Routhenstein advised that:
“Good sources of magnesium include nuts and seeds like almonds, pumpkin seeds, and cashews, legumes such as black beans, lentils, and chickpeas, whole grains like brown rice, quinoa, and oats, and leafy greens such as spinach and Swiss chard.”
“Other magnesium-rich foods include avocado, yogurt, and bananas,” she continued.
Ross also added oily fish like mackerel and salmon to this list.
In terms of how much magnesium one should consume, “adults generally need about 310 to 320 mg [milligrams] per day for women and 400 to 420 mg per day for men, and many fall short if their diets are low in whole plant foods,” said Routhenstein.
“Severe magnesium deficiency is rare in healthy people who eat a varied diet, but low levels can still occur,” Routhenstein went on.
“Higher-risk groups include those with digestive disorders, uncontrolled diabetes, certain medications, older adults, and heavy alcohol use,” she pointed out.
The dietitian noted that some symptoms of magnesium deficiency “may include fatigue, muscle cramps, numbness, tremors, or in severe cases, irregular heart rhythms.”
“Symptoms of long-term magnesium deficiency include muscle cramps/spasms, anxiety/irritability, heart racing, headaches, mood swings, difficulty sleeping, constipation, seizures, and weak bones,” Ross also added.
However, Routhenstein emphasized that the only accurate way to determine whether such a deficiency is at play is to consult a physician.
“Magnesium deficiency is best judged by a physician by combining symptoms and risk factors with blood work and, when needed, more specialized tests like RBC magnesium or a magnesium loading test, because no single lab value fully reflects total body magnesium status, as most magnesium is stored in bone and soft tissues rather than in the bloodstream,” she explained.
The most obvious apparent “fix” for those who do not think they are able to obtain enough magnesium through their regular diets is to take supplements, yet Routhenstein cautioned that supplementation should not involve a play-by-ear approach.
“Whether to take a magnesium supplement depends on diet, lab results, medical history, and medications,” the dietitian advised.
“A food-first approach [to upping magnesium intake] is best, but supplements can help if intake or blood levels are low.”
Ross agreed, saying:
“It’s always best to get your magnesium from dietary sources for this vital mineral. Daily magnesium supplementation should be considered in people with inadequate dietary intake, type 2 diabetes, migraine, intestinal malabsorption conditions, muscle cramps, restless legs, menopause, certain chronic diseases, and medications that lower magnesium levels.”
If taking supplements, “typical doses of 100 to 350 mg per day are generally safe for people with normal kidney function, while those with kidney disease should only supplement under medical supervision,” said Routhenstein.
“Both too little and too much magnesium can be harmful, so focusing on magnesium-rich foods and using supplements when needed is the safest approach,” she reiterated. “It is always a good idea to discuss supplementation with your doctor and dietitian for individualized assessment of benefit versus risk, and the proper dosage for you.”
