Key Takeaways
\nMagnesium is an essential mineral needed for energy production and many other body processes.You can get enough magnesium through foods, especially with a plant-rich diet, but many people are deficient.Those who do not get enough magnesium in their diet should discuss supplementation with a healthcare provider.<\/p>\n
Magnesium is an essential nutrient, meaning it’s not produced by the body and needs to come from the diet (or supplements). Magnesium supports many fundamental body processes, including muscle and nerve function, energy production, and blood pressure control.<\/p>\n
1. May Help Control Blood Sugar <\/p>\n
Magnesium plays a role in insulin secretion. Insulin is the hormone that controls blood sugar levels. People with diabetes<\/a> have increased urinary losses of magnesium, which may impair insulin secretion.\n<\/p>\n There are conflicting results in clinical trials evaluating the effects of magnesium supplementation compared to placebo (an ineffective substance) given to people in a control group. In these studies, magnesium supplementation compared to placebo has:\n<\/p>\n Improved glucose levels<\/a> in people with diabetes Other studies have found that magnesium supplementation did not affect glucose control.\n<\/p>\n 2. May Lower Blood Pressure <\/p>\n Magnesium may help reduce blood pressure, but research has only demonstrated modest effects:\n<\/p>\n One meta-analysis found a drop in diastolic blood pressure (the bottom number) of 2 millimeters of mercury (mm Hg, the standard blood pressure measurement)Another meta-analysis found a 3 to 4 mm Hg reduction in systolic blood pressure (the top number, measuring the force produced by the heart when it beats and pushes blood out to the body) and 2 to 3 mm Hg in diastolic blood pressure (the bottom number, measuring the force between beats).Similar modest reductions in blood pressure were also noted in studies of people with type 2 diabetes.<\/p>\n The Food and Drug Administration (FDA) approved a qualified health claim indicating that diets containing adequate magnesium may benefit blood pressure<\/a>. However, the evidence is still inconsistent and inconclusive.\n<\/p>\n To benefit blood pressure, foods must contain 84 milligrams (mg) of magnesium per serving, and supplements should have no more than 350 mg.\n<\/p>\n 3. May Improve Heart Health <\/p>\n Magnesium benefits for heart health seen in studies included:\n<\/p>\n The research on magnesium for heart health has shown a correlation between higher magnesium intake and reduced disease risk. The use of magnesium supplements for primary prevention has shown modest benefits, and more research in large clinical trials is needed.<\/p>\n 4. Supports Bone Health <\/p>\n Magnesium is involved with bone formation. People with higher magnesium intakes tend to have better bone mineral density. Additionally, women with osteoporosis\u2014a bone disease that weakens bones due to decreased bone mass and bone mineral density\u2014are more likely to have low magnesium levels<\/a>.\n<\/p>\n In one short-term study, magnesium supplementation resulted in reduced bone turnover.\n<\/p>\n Having a diet that includes an adequate amount of magnesium is essential to support bone health. However, more research is needed about the role of supplements in osteoporosis prevention.<\/p>\n 5. May Prevent Migraines <\/p>\n People with migraines tend to have lower levels of magnesium. Research has found that magnesium may help prevent migraines<\/a>. Some of the findings include:\n<\/p>\n Some studies suggest that 600 mg of magnesium (compared to a placebo), or 300 mg of magnesium twice daily, can modestly reduce migraine frequency.Intravenous (IV) magnesium sulfate can reduce acute migraine attacks.Oral magnesium can reduce the frequency and intensity of migraines.<\/p>\n The American Academy of Neurology determined that magnesium is “probably effective” for migraine prevention. However, the amounts of magnesium used in some of these studies were almost twice the tolerable upper limit recommended for magnesium. More research is needed before any clinical recommendations can be made.\n<\/p>\n 6. Can Treat Constipation <\/p>\n Magnesium causes the small intestine to absorb more water. This softens the stool and increases peristalsis (movement through the intestines). Before using magnesium for constipation<\/a>, discuss it with a healthcare provider.<\/p>\n Magnesium-containing products have moderate evidence to support their use in treating chronic constipation<\/a>. The American Gastroenterological Association has recommended magnesium oxide, among several other treatments, for chronic idiopathic constipation<\/a>.\n<\/p>\n Options include:\n<\/p>\n Magnesium oxide<\/a>\u00a0is commonly used as a laxative in a capsule or tablet. What About Topical Magnesium Oil?<\/p>\n Magnesium oil<\/a> is a combination of magnesium chloride with water, marketed as a topical solution. However, there is very little scientific evidence that magnesium oil provides health benefits.<\/p>\n Small studies without a control (placebo) group found some reduced symptoms using transdermal magnesium chloride<\/a> in fibromyalgia and peripheral neuropathy<\/a>. Further research is needed.<\/p>\n What Does Magnesium Do in the Body? <\/p>\n Magnesium has several functions and plays a role in many processes in the human body, including:\n<\/p>\n Blood pressure control: Magnesium helps regulate our blood pressure. How Can You Get Enough Magnesium? <\/p>\n The recommended dietary allowance (RDA) for magnesium is:\n<\/p>\n Adult females: 310\u2013320 mg dailyAdult males: 400\u2013420 mg dailyDuring pregnancy: 350\u2013360 mg dailyWhen breastfeeding: 310\u2013320 mg daily<\/p>\n Most Americans do not consume the recommended amounts of magnesium<\/a>. People following more plant-based or vegetarian diets have higher magnesium intake than those following meat-based diets.\n<\/p>\n Food Sources <\/p>\n Food sources of magnesium<\/a> include:\n<\/p>\n Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews, peanut butterVegetables and fruits: Spinach, carrot, broccoli, banana, apple, avocadoLegumes and beans: Black beans, edamame, kidney beansDairy: Milk, soy milk, and yogurtGrains: Rice, potato, oatmeal, whole wheat bread, some cereals fortified with magnesiumFish: Salmon and halibutMeat and poultry: Chicken and lean ground beef<\/p>\n Supplement Sources <\/p>\n Magnesium supplements<\/a> have different compounds, such as:\n<\/p>\n Magnesium aspartate The supplement facts label should include the amount of elemental magnesium, not the compound. Some small studies have suggested better absorption of magnesium with aspartate, chloride, citrate, or lactate compounds.\n<\/p>\n Should I Take Magnesium Every Day?<\/p>\n Most people can get enough magnesium through their diet by eating various healthful foods, which bring additional health benefits. If you cannot get enough magnesium from foods, you should discuss supplementation options with a healthcare provider or registered dietitian nutritionist (RDN).<\/p>\n How Much Magnesium Is Too Much? <\/p>\n High amounts of magnesium from food are not a problem, as most healthy people can excrete any excess magnesium through urine. However, high doses of magnesium supplements can lead to abdominal cramping and diarrhea.\n<\/p>\n While magnesium toxicity is rare, there have been reports of death from very high doses of magnesium. The tolerable upper limit (UL) is 350 mg daily for adults.\n<\/p>\n In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement<\/a>, look for products independently tested or certified by organizations such as NSF<\/a>, U.S. Pharmacopeia<\/a>, or ConsumerLab.com<\/a>. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.<\/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 Institute of Health. Magnesium<\/a>.<\/p>\n Asbaghi O, Moradi S, Kashkooli S, et al. The effects of oral magnesium supplementation on glycaemic control in patients with type 2 diabetes: a systematic review and dose-response meta-analysis of controlled clinical trials<\/a>.\u00a0Br J Nutr. 2022;128(12):2363-2372. doi:10.1017\/S0007114521005201<\/p>\n Veronese N, Dominguez LJ, Pizzol D, et al. Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials<\/a>.\u00a0Nutrients. 2021;13(11):4074. doi:10.3390\/nu13114074<\/p>\n Xu L, Li X, Wang X, Xu M. Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: a pooled analysis of 24 randomized controlled trials<\/a>. Front Nutr. 2023;9:1020327. doi:10.3389\/fnut.2022.1020327<\/p>\n de Valk HW, Verkaaik R, van Rijn HJ, Geerdink RA, Struyvenberg A. Oral magnesium supplementation in insulin-requiring Type 2 diabetic patients.\u00a0<\/a>Diabet Med. 1998;15(6):503-507. doi:10.1002\/(SICI)1096-9136(199806)15:6<503::AID-DIA596>3.0.CO;2-M<\/p>\n Dickinson HO, Nicolson DJ, Campbell F, et al. Magnesium supplementation for the management of essential hypertension in adults<\/a>.\u00a0Cochrane Database Syst Rev. 2006;(3):CD004640. doi:10.1002\/14651858.CD004640.pub2<\/p>\n Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis<\/a>.\u00a0Eur J Clin Nutr. 2012;66(4):411-418. doi:10.1038\/ejcn.2012.4<\/p>\n Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis<\/a>.\u00a0J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111\/jhn.12454<\/p>\n Asbaghi O, Hosseini R, Boozari B, Ghaedi E, Kashkooli S, Moradi S. The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials.\u00a0<\/a>Biol Trace Elem Res. 2021;199(2):413-424. doi:10.1007\/s12011-020-02157-0<\/p>\n Hariri M, Sohrabi M, Gholami A. The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized controlled trials<\/a>.\u00a0Nutr J. 2025;24(1):24. Published 2025 Feb 4. doi:10.1186\/s12937-025-01085-w<\/p>\n Salehidoost R, Taghipour Boroujeni G, Feizi A, Aminorroaya A, Amini M. Effect of oral magnesium supplement on cardiometabolic markers in people with prediabetes: a double blind randomized controlled clinical trial.<\/a>\u00a0Sci Rep. 2022;12(1):18209. Published 2022 Oct 28. doi:10.1038\/s41598-022-20277-6<\/p>\n Joosten MM, Gansevoort RT, Mukamal KJ, et al. Urinary and plasma magnesium and risk of ischemic heart disease<\/a>. Am J Clin Nutr. 2013;97(6):1299-1306. doi:10.3945\/ajcn.112.054114<\/p>\n Del Gobbo LC, Imamura F, Wu JH, et al. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies<\/a>. Am J Clin Nutr. 2013;98(1):160-173. doi:10.3945\/ajcn.112.053132<\/p>\n Chiuve SE, Korngold EC, Januzzi JL Jr, et al. Plasma and dietary magnesium and risk of sudden cardiac death in women<\/a>.\u00a0Am J Clin Nutr. 2011;93(2):253-260. doi:10.3945\/ajcn.110.002253<\/p>\n Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis<\/a>.\u00a0J Intern Med. 2007;262(2):208-214. doi:10.1111\/j.1365-2796.2007.01840.x<\/p>\n Tucker KL. Osteoporosis prevention and nutrition<\/a>.\u00a0Curr Osteoporos Rep. 2009;7(4):111-117. doi:10.1007\/s11914-009-0020-5<\/p>\n Mutlu M, Argun M, Kilic E, Saraymen R, Yazar S. Magnesium, zinc and copper status in osteoporotic, osteopenic and normal post-menopausal women<\/a>. J Int Med Res. 2007;35(5):692-695. doi:10.1177\/147323000703500514<\/p>\n Aydin H, Deyneli O, Yavuz D, et al. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women<\/a>.\u00a0Biol Trace Elem Res. 2010;133(2):136-143. doi:10.1007\/s12011-009-8416-8<\/p>\n von Luckner A, Riederer F. Magnesium in migraine prophylaxis-is there an evidence-based rationale? a systematic review<\/a>.\u00a0Headache. 2018;58(2):199-209. doi:10.1111\/head.13217<\/p>\n Sch\u00fcrks M, Diener HC, Goadsby P. Update on the prophylaxis of migraine<\/a>.\u00a0Curr Treat Options Neurol. 2008;10(1):20-29. doi:10.1007\/s11940-008-0003-3<\/p>\n Sun-Edelstein C, Mauskop A. Role of magnesium in the pathogenesis and treatment of migraine<\/a>.\u00a0Expert Rev Neurother. 2009;9(3):369-379. doi:10.1586\/14737175.9.3.369<\/p>\n Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials<\/a>.\u00a0Pain Physician. 2016;19(1):E97-E112.<\/p>\n Armstrong C; American Academy of Neurology; American Headache Society. AAN\/AHS update recommendations for migraine prevention in adults<\/a>. Am Fam Physician. 2013;87(8):584-585.<\/p>\n Okoli GN, Rabbani R, Kashani HH, et al. Vitamins and minerals for migraine prophylaxis: a systematic review and meta-analysis<\/a>.\u00a0Can J Neurol Sci. 2019;46(2):224-233. doi:10.1017\/cjn.2018.394<\/p>\n Rao SSC, Brenner DM. Efficacy and safety of over-the-counter therapies for chronic constipation: an updated systematic review<\/a>.\u00a0Am J Gastroenterol. 2021;116(6):1156-1181. doi:10.14309\/ajg.0000000000001222<\/p>\n Chang L, Chey WD, Imdad A, et al. American Gastroenterological Association-American College of Gastroenterology Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation<\/a>. Gastroenterology. 2023;164(7):1086-1106. doi: 10.1053\/j.gastro.2023.03.214<\/p>\n Engen DJ, McAllister SJ, Whipple MO, et al. Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study.\u00a0<\/a>J Integr Med. 2015;13(5):306-313. doi:10.1016\/S2095-4964(15)60195-9<\/p>\n
\nImproved markers of insulin sensitivity<\/a> (the body’s ability to respond to insulin) in people at risk of diabetes. However, the studies included in the meta-analysis were all short-term studies, and the improvements were modest. More long-term research is needed.
\nReduced hemoglobin A1c levels, or a person’s average blood sugar levels over a 3-month period.<\/p>\n
\nMagnesium citrate<\/a> is available in a powder and liquid form. It is known as a “rescue” option because of its potency (magnesium citrate in high doses is what is prescribed for colonoscopy prep).
\nMagnesium glycinate is available as a powder, gummy, or tablet.<\/p>\n
\nBone formation and structure: About 50% to 60% magnesium is found in the bone.
\nEnergy production: Magnesium is required for glycolysis and energy production (glycolysis is the pathway in which energy is formed from the breakdown of glucose)
\nGlucose control: Magnesium is needed for the enzymatic reactions that work to manage glucose levels.
\nHeart rhythm: Magnesium is needed to transport potassium and calcium across cell membranes and maintain normal heart rhythms. Magnesium deficiency<\/a> can disrupt normal levels of potassium and calcium.
\nMuscle and nerve function: Magnesium is needed for some of the enzyme systems that regulate muscle and nerve function
\nProtein production: Magnesium is needed for enzymatic reactions involved in protein synthesis.<\/p>\n
\nMagnesium chloride<\/a>
\nMagnesium citrate
\nMagnesium lactate
\nMagnesium oxide
\nMagnesium sulfate<\/p>\n