\u201cIf we don\u2019t have enough magnesium, we might feel some fatigue, heaviness in muscles, and overall low energy,\u201d Hunnes told Verywell.\n<\/p>\n
Magnesium can be found in a variety of foods, including legumes, green leafy vegetables<\/a>, seeds, nuts, whole grains, and more. But many Americans don\u2019t get enough magnesium in their diet.\n<\/p>\n \u201cPeople who don\u2019t get enough magnesium from food\u2014or who are at higher risk of deficiency<\/a>\u2014may notice the biggest difference” in energy levels after starting magnesium supplements, said Hunnes.\n<\/p>\n Those people may benefit from magnesium malate<\/a>, which is \u201coften used because it pairs magnesium with malic acid, a natural compound involved in the body\u2019s energy-producing pathways,\u201d said Candace Pumper, MS, RD<\/a>, a staff dietitian at The Ohio State University Wexner Medical Center.\n<\/p>\n How Much Magnesium Should You Take? <\/p>\n Most magnesium malate supplements provide 100 to 425 milligrams of elemental magnesium<\/a> for each dose.\n<\/p>\n \u201cSome people notice small improvements fairly quickly, with early effects appearing within a few days, but the more noticeable changes tend to build with consistent daily use,\u201d Pumper said. \u201cFuller benefits often take one to four weeks.\u201d\n<\/p>\n Taking too much magnesium can cause serious health problems. \u201cFor adults, staying under 350 milligrams per day of magnesium from supplements is considered safe,\u201d Pumper said.\n<\/p>\n \u201cExtremely high amounts\u2014around 5,000 milligrams per day or more\u2014can cause magnesium toxicity<\/a>, which, in rare cases, may be life-threatening,\u201d she added.\n<\/p>\n Safety Concerns to Consider <\/p>\n Just because supplements are sold over the counter doesn\u2019t mean they\u2019re safe for everyone.\n<\/p>\n \u201cMagnesium can support healthy levels when your diet falls short, but supplements aren\u2019t risk-free,” said Pumper. “Choosing high-quality products, using an appropriate dose, and considering your personal health risks can help you make informed decisions and avoid preventable complications.\u201d\n<\/p>\n Magnesium supplements can interfere with many common medications, including diuretics, antibiotics, osteoporosis medications, high blood pressure medications, heartburn treatments, high-dose zinc, and more.\n<\/p>\n People with a history of kidney or heart issues need to be especially cautious before they start taking magnesium. \u201cChronic kidney disease can reduce the body\u2019s ability to clear magnesium, and heart block<\/a> can increase sensitivity to magnesium\u2019s effects on heart rhythm,\u201d Pumper said.\n<\/p>\n Magnesium supplements can also take a toll on your gut. \u201cFor some individuals, high levels of magnesium intake can cause abdominal cramping and diarrhea<\/a> or looser than usual stools,\u201d Hunnes said.\n<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n National Institutes of Health (NIH). Magnesium Fact Sheet for Health Professionals<\/a>.<\/p>\n![\"Maggie](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/10\/maggieoneill-16204cf3e01b424bbbd66733f6fb4668.jpeg\")
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