Magnesium is a mineral that is vital for human health and is available in many foods. People who need magnesium supplementation can purchase supplements online and in stores.
Medical News Today chooses products that meet the following criteria where possible:
Ingredients: MNT chooses products containing safe and high quality ingredients that are clearly labeled. They should also confirm they are free from pesticides, heavy metals, and mold.
Dosage: MNT chooses products that must clearly state the supplement dosage.
Serving size: MNT selects products in which manufacturers recommend a safe dosage.
Third-party testing: MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory.
Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.
Magnesium is vital for many important bodily functions, such as:
protein synthesis
supporting muscles and nerves
regulating blood sugar
It is widely available in many different kinds of food, such as leafy greens and whole grains. Manufacturers may add the mineral to fortified foods such as cereals.
People should always aim to consume enough magnesium through food, which contains various other nutrients essential to health, including vitamins, protein, and other minerals. However, many people do not eat enough magnesium-rich foods and may benefit from taking a supplement.
helping increase bone mineral density in postmenopausal women
There is also evidence that supplementing with magnesium may help reduce several physical and mental health conditions, such as muscle cramps, migraine, insomnia, anxiety, and depression.
People may wish to avoid supplements that have magnesium oxide or sulfate, as these can be harder to absorb and more likely to cause gastrointestinal side effects.
Magnesium is generally safe to consume. The NIH states that the upper tolerable limit of magnesium is 350 milligrams (mg) per day for people ages 19 and over.
Studies show that higher doses are safe to consume. For example, 500 mg of magnesium may help improve sleep quality and reduce insomnia.
The NIH also says that consuming excess magnesium through food does not pose a health risk to most people as the kidney filters the excess mineral in the urine.
However, the main side effects of having excess magnesium supplementation include diarrhea, nausea, and abdominal cramping.
Very high doses of magnesium, often in the form of antacids, can cause magnesium toxicity. This is more common in people who consume around 5,000 mg of magnesium with antacids. Symptoms of magnesium toxicity include:
People may wish to consider the following factors when choosing a magnesium supplement:
Third-party lab tests: A person may wish to purchase products that undergo testing from a third-party lab. These labs help ensure the products do not contain any ingredients that may be harmful to health. They also verify that they contain accurate information on their ingredient labels.
Dosage: People need to ensure that the amount of magnesium in the supplement is enough for their requirements.
Type of magnesium: Some types of magnesium are easier for the body to absorb, such as magnesium aspartate, chloride, lactate, and citrate.
Research on the effects of magnesium on sleep is limited.
However, one study found that taking a 500-mg magnesium supplement led to an improvement in insomnia.
People should try to take any supplements at the same time each day, as this may form habits and make it less likely for a person to forget to take them.
However, the NIH warns that people should not take a magnesium supplement within 2 hours of oral bisphosphonates such as Fosamax.
Additionally, individuals should take a magnesium supplement at least 4 to 6 hours before taking tetracycline or quinolone antibiotics or at least 2 hours afterward.
As with any supplement, a person needs to consult with a healthcare professional before taking magnesium. People with kidney conditions face a higher risk of side effects.
A healthcare professional will advise whether it is safe to take magnesium after checking a person’s health conditions and any medications they take.
Magnesium is a vital mineral for human health. However, many people do not consume enough of this mineral through food and may need supplementation. There are several magnesium supplements available to purchase online.
However, taking excess magnesium may lead to nausea, abdominal cramping, and diarrhea. People always need to consult with a healthcare professional before deciding to take magnesium supplements.
Medical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Boyle N, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. https://www.mdpi.com/2072-6643/9/5/429
