What Can Magnesium Do for You — and How Much Do You Need?
This forgotten mineral is finally getting noticed.
September 24, 2025
In the world of nutrition, certain vitamins and minerals often steal the spotlight — think vitamin D, calcium, or iron. But lately, magnesium has been getting more attention. Long overlooked, this mineral is now being recognized for its many roles in keeping the body healthy.
What is magnesium?
Magnesium is an essential mineral your body needs to work properly. It supports:
Healthy nerves, muscles, and bones
A strong heart and cardiovascular system
Proper calcium and blood sugar regulation
Protein production
In fact, magnesium is involved in more than 300 chemical reactions inside the body — making it vital for overall health.
How much magnesium do you need?
The recommended daily intake is:
Women: 320 mg per day
Men: 420 mg per day
Luckily, most people can meet these needs through a balanced diet.
Signs of low magnesium
Mild deficiency may cause:
Fatigue
Nausea
Poor appetite
Severe deficiency can lead to:
Muscle cramps
Numbness or tingling
Irregular heartbeat
Low levels are more common in people with digestive issues (like Crohn’s disease), kidney disease, alcohol use disorder, or poor diets. Older adults are also at higher risk.
Can you get too much magnesium?
Yes — though it’s rare. Too much magnesium (usually from supplements or kidney problems) can cause:
Nausea
Headaches
Muscle weakness
Breathing difficulties
Best food sources of magnesium
Magnesium is found in many healthy foods, such as:
Leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains
Beans
Bananas
Avocados
Dark chocolate (in moderation)
For example: a serving of spinach, a banana, and a handful of almonds gives you about 190 mg of magnesium — over half of the daily need for women.
Should you take supplements?
For most people, food is the best source of magnesium. Supplements may be helpful if you have:
A diagnosed deficiency
Certain conditions (like preeclampsia, Crohn’s disease, migraines, or insomnia)
But supplements can cause side effects like nausea or diarrhea, and they may interact with medications. Always check with your doctor first.
Types of magnesium supplements
If supplements are needed, common forms include:
Magnesium citrate – often for constipation or gut health
Magnesium glycinate– sometimes used for sleep or anxiety
Magnesium oxide – for indigestion or constipation
Daily doses under 350 mg are usually safe, unless you have kidney disease or other health issues that require closer monitoring.
✅ Bottom line: Magnesium is essential, widely available in food, and usually easy to get through a healthy diet. Supplements may help in certain cases, but food should be your first choice.