Fact Sheet: Magnesium

Written by Parris M. Kidd, PhD

Published June 30, 2025
Last Updated June 30, 2025

Overview

Magnesium (mag) is an essential mineral nutrient fundamental to human life processes.¹^,²^,³^,⁴^,⁵^,⁶

Mag is necessary for hundreds of human enzymes, including at least 300 that produce or utilize the body’s primary energy molecule, ATP (adenosine triphosphate).¹^,²^,³ Mag is essential for enzymes that make and maintain DNA and other genetic material.² People need mag to regulate vitamin D and calcium metabolism.⁴ Even circadian rhythm, the body’s “internal clock,” relies on magnesium.⁵

Uses

medical practitioner points to kidney on anatomical model

Magnesium is widely used in prescription drugs, laxatives and stool softeners, bath salts, oils, and creams. This fact sheet covers mag’s dietary supplement applications.

The body controls the availability of magnesium to cells, tissues, and organs through interlocking regulatory processes that maintain homeostasis.² Mag consumed in food and liquid becomes absorbed from the gut into the bloodstream, which then delivers it to the tissues. Specialized transport proteins move mag into and out of cells as needed.

The kidneys provide crucial backup, holding mag blood levels steady.² When mag dietary intake slows, the kidneys excrete less of it. When kidney conservation is unable to maintain blood levels, parathyroid hormone is activated to pull magnesium from the bones into the blood. The bones are the body’s main mag reservoir.¹

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Deficiency

At least one in two U.S. adults doesn’t get the recommended minimum intake of magnesium from food, according to the ongoing National Health and Nutrition Examination Survey (NHANES).⁷^,⁸However, the most commonly used mag blood test—the serum magnesium level—can miss deficiency because blood levels may indicate a normal range, even though cells are running out of mag.

Mag deficiency was previously diagnosed only when serum mag level fell below about 1.7 mg/dL (called hypomagnesemia).³ A person with hypomagnesemia often has symptoms of fatigue, depression, or muscle weakness.When serum mag falls below about 0.91 mg/dL (severe hypomagnesemia), abnormal heart rhythm and seizures may develop and become life-threatening.³ But functional deficiency can still occur at higher serum mag levels.

One reliable method for measuring mag deficiency requires intravenous mag and two 24-hour urine tests, which is too complicated for routine use.⁹

Cellular magnesium content can be measured, most conveniently on red blood cells (RBC) obtained from a blood sample. RBC mag doesn’t predict mag content of other cells. However, if both serum and RBC mag levels are low, the patient is very likely deficient.

Some experts assert that serum mag below approximately 2.07 mg/dL (0.85 mmol/dL) indicates a “subclinical” deficiency. Such patients likely have low cell mag content and therefore a high risk for disease linked to mag deficiency and even a risk of early death.¹

A brief survey calculates magnesium depletion score (MDS) using five questions. Each “yes” response scores 1 point, for a maximum total of 5 points⁹:

Impaired kidney function
Severely impaired kidney function
Use of diuretic drugs (furosemide, thiazide)
Use of proton pump inhibitors (PPIs), such as omeprazole, other “prazoles”
Heavy drinking (two drinks per day for men, one drink per day for women)

Practically anyone can learn their MDS index by answering the five simple questions. Compared with intravenous magnesium deficiency testing, MDS was shown to strongly predict risk for deficiency.

MDS scoring from NHANES data has linked a high MDS (3 or more points)with higher risk for premature death.⁹^,¹⁰^,¹¹^,¹²^,¹³^,¹⁴^,¹⁵^,¹⁶^,¹⁷^,¹⁸^,¹⁹ This applies to individuals with systemic inflammation (measured as high C–reactive protein [CRP]),⁹ cardiovascular disease,⁹^,¹⁰ asthma,¹¹ chronic kidney disease,¹²^,¹³ diabetes,¹⁴ hypertension,¹⁵ liver disease,¹⁶^,¹⁷ osteoarthritis,¹⁸ and stroke.¹⁹ Generally, the higher the MDS, the greater the risk for premature death.

High MDS is also linked to increased risk of depression,²⁰ chronic obstructive pulmonary disease (COPD),²¹ metabolic syndrome,²² gum inflammation,²³ diabetes,²⁴ diabetic retinopathy,²⁵and kidney stones.²⁶

Benefits

Increasing magnesium dietary intake or taking mag supplements has established benefits.

1. Corrects inadequate intake from foods. Increasing daily mag intake with food or dietary supplements to raise serum mag above 2.07 mg/dL, along with maintaining an MDS lower than 2, can help optimize the body’s mag status to reduce the risk of disease and premature death.¹^,⁸^,⁹^,¹⁰^,¹¹^,¹²^,¹³^,¹⁴^,¹⁵^,¹⁶^,¹⁷^,¹⁸^,¹⁹^,²⁰^,²¹^,²²^,²³^,²⁴^,²⁵^,²⁶

2. Promotes anti-inflammatory balance. Magnesium deficiency is strongly associated with elevated CRP, which indicates inflammation.¹ Double-blind randomized controlled trials (RCTs, the “gold standard” for clinical research) confirmed mag supplementation can lower CRP and suppress inflammation.¹^,²

3. Maintains heart and circulatory health. Magnesium is indispensable for heart and blood vessel function.¹^,²^,²⁷^,²⁸ In population studies tracking 100,000 people for up to 26 years, low mag intake or low serum mag was associated with a higher risk for sudden cardiac death.²⁸^,²⁷

In an extensive clinical trial with high-risk cardiovascular patients (7,000 participants for over 4 years), high dietary mag intake substantially lowered the risk of early death when compared with low nutritional intake.²⁹

A high MDS is also linked with early death in cardiovascular patients. In a study of patients with congestive heart failure, coronary heart disease, angina pectoris, heart attack, or stroke, those with a high MDS had practically no chance of surviving over 250 days. People with a zero MDS had a greater than 50 percent chance of surviving 250 days.¹⁰

Hypertensive patients with high–normal serum mag (above 2.05 mg/dL) tend to have better cardiovascular health.³⁰ A meta-analysis of 24 RCTs concluded that magnesium supplementation can improve blood pressure in people with diabetes.³¹ The risk of stroke is linked to low mag intake.³²

4. Helps prevent type 2 diabetes. Low magnesium intake and low serum mag are linked to type 2 diabetes risk.²^,³³ A high MDS is associated with diabetic kidney disease.²⁵

5. Reduces metabolic syndrome (MES) risk. Higher dietary mag intake or supplementation lowers the risk for MES, a condition that raises the likelihood of death from cardiovascular disease.³⁴

6. May lower obesity. People who are obese often have low serum mag. Conversely, mag supplementation can decrease waist size or body weight.³⁴

three-dimensional illustration of brain and electrical impulses

7. Crucial for brain health. The brain requires magnesium to support the energy needs of its billions of nerve cells with electrical insulation (myelin), and their trillions of connections (synapses).³⁵ Serum mag under 1.8 mg/dL is linked to dementia risk.³⁶

Mag also facilitates “plasticity,” the brain’s capacity to adapt to damage.³⁵ Brain injury can rapidly deplete brain mag, but supplementation has been shown to improve recovery in adolescents with concussions.³⁷ Children with attention-deficit hyperactivity disorder, autism, or other behavioral health problems frequently have low blood mag³⁸ and may benefit from supplementation.³⁹

Serum mag levels below 2.07 mg/dL and/or an MDS of 3 or higher are linked to depression.⁶^,²⁰ A meta-analysis of RCTs concluded that supplementation can improve depression.⁴⁰

8. Supports muscle function. The body’s muscles rely on mag. Supplementation can improve muscle mass and strength in people with mag deficiency and those with muscle atrophy,⁴¹ cystic fibrosis,⁴² or COPD.⁴³

Taking magnesium before exercising helps alleviate inflammation and soreness.⁴⁴ Supplementation may also reduce leg cramps.⁴⁵

9. Helps maintain bone structure. Mag is essential for strong bones.²Low dietary intake and low serum levels are linked to osteoporosis,⁴⁵^,⁴⁶ but high dietary intake can help preserve bone density.⁴⁵

10. Protects liver health. Mag supplementation can improve both alcoholic and non-alcoholic liver damage.¹⁶^,¹⁷^,⁴⁷

11. Helps counter inflammatory gastrointestinal disease. People with Crohn’s disease, who frequently have low mag intake, very low serum mag, and high CRP, can benefit from mag supplementation.⁴⁸

12. Benefits other organs. Many patients with kidney disease have low serum mag, which can be corrected with supplementation.⁴⁹^,⁵⁰Mag deficiency is linked to a higher risk of thyroid and other autoimmune diseases.² Intake above 420 mg/day is linked to a lower risk for rheumatoid arthritis and osteoarthritis.⁵¹

13. Counters stress. Mag can be depleted by a range of stressors, e.g., sleep deprivation, military training,noise exposure, academic exams, and even long-distance running.⁵²^,⁵³^,⁵⁴ Supplementation can lower cortisol,⁵⁵ the primary stress hormone, as well as the emotional burden of stress.⁵⁶

14. Eases anxiety. Supplementation can help people with anxiety, who tend to be low in magnesium.⁵³ There are also benefits for anxiety related to specific situations, such as surgery.⁵⁷^,⁵⁸

15. Improves sleep. Low mag intake is connected with sleep problems.⁵⁹ Supplementation can improve sleep quality, including better sleep for people with restless leg syndrome.⁶⁰^,⁶¹^,⁶²^,⁶³

16. Lessens pain. Low magnesium intake is linked to increased risk for chronic pain.⁶⁴ Supplementation can improve pain associated with advanced cancer,⁶⁵ dental conditions,⁶⁶ orthopedic surgery,⁶⁷ premenstrual syndrome,⁶⁸ and migraines,⁶⁸^,⁶⁹^,⁷⁰^,⁷¹ even enhancing the properties of valproate, a migraine treatment.⁷¹

Fibromyalgia (FM) patients frequently have low serum and red cell mag.⁷² Taking magnesium can ease FM pain⁶⁹^,⁷²^,⁷³ and boost amitriptyline’s pain-relieving benefit.⁷²

17. Opposes COVID–19. Magnesium is vital for immunity.² In one RCT, mag supplementation improved outcomes for hospitalized COVID–19 patients.⁷⁴

18. Promotes healthy aging. Magnesium deficiency is prevalent in older adults.² Evidence indicates that maintaining healthy mag levels will help slow hearing loss, frailty,⁷⁵ and other age-related functional decline.⁷⁶

Dose Recommendations

Recommended dietary intake for magnesium from all sources (food, beverages, supplements) is as follows⁷⁷:

Age	Male	Female
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg
19–30 years	400 mg	310 mg
31–50 years	420 mg	320 mg
51+ years	420 mg	320 mg

Age	Pregnant	Lactating
14–18 years	400 mg	360 mg
19–30 years	350 mg	310 mg
31–50 years	360 mg	320 mg

Although there is no federal upper limit on magnesium consumed as food, a maximum intake from supplements is recommended. The “Tolerable Upper Intake Levels” for magnesium from supplements are 350 mg/day for ages 9 years and older, 110 mg for ages 4 to 9, and 65 mg for ages 1 to 3.⁷⁷

Of the numerous magnesium compounds available for supplementation, mag citrate, glycinate, malate, and threonate are the most effective and best tolerated. Mag oxide, though commonly used, is very poorly absorbed.⁷⁸

Reasonable levels of supplemental magnesium intake are 50-100 mg/day for children ages 4 to 9; 100–300 mg/day for ages 9 and older; 150–300 mg/day for ages 50 and older and people at high risk of deficiency. For adults, a serum mag below 2.07 mg/dL, RBC mag below 3.7 mg/dL,⁷⁹ or MDS of 2 or higher is good reason to consider increasing daily mag intake.

Side Effects

While magnesium in food is very well tolerated, intake from a dietary supplement at or above 350 mg elemental mag per day can have a laxative effect. Taking supplements with food can help minimize adverse effects.

Some over-the-counter medications that contain mag provide more than the tolerable upper limit of 350 mg daily, resulting in “hypermagnesemia,” a serum mag level that exceeds 2.7 mg/dL.¹ However, hypermagnesemia rarely occurs at mag intake below 2,500 mg/day.⁸⁰

Severe hypermagnesemia (serum mag above 7.3 mg/dL) can cause low blood pressure and disrupt heart rhythm.⁸⁰ Extreme hypermagnesemia can induce coma, stop the heart, and lead to death.

Interactions

white mug of coffee on white saucer atop coffee beans

High phosphorus levels in soda can impair magnesium absorption, as well as excessive consumption of alcohol or coffee.⁸¹ In addition to diuretics and PPIs, medications that can deplete mag includeaminoglycoside antibiotics, pentamidine, rapamycin, amphotericin–B, foscarnet; anticancer drugs (cisplatin, carboplatinum, cetuximab, panitumumab); and calcineurin inhibitors (cyclosporine, tacrolimus).³

Conversely, magnesium in the small intestine can interfere with absorption of ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDs), levodopa/carbidopa, sulfonylureas, and dicoumarol.⁸² People who take any of these drugs should wait at least 2 hours before taking a mag antacid or dietary supplements.

Food Sources

The U.S. Department of Agriculture provides a comprehensive listing of magnesium in food, based on typical serving sizes.⁸³ Among plant foods, mag is most abundant in wheat bran and germ, seeds, nuts, beans, whole grains, fruits, potatoes, and broccoli. Salmon, halibut, chicken, ground beef, and cow’s milk also contain substantial amounts.

Magnesium is less prevalent in modern diets due to factors such as poor fertilizer practices, grain refining, and widespread consumption of junk food.⁸¹ As a result, magnesium supplementation is becoming increasingly important for overall health.

Footnotes

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About The Author(s)

Ad Hoc Research Think Tank Medical Editor Writer

Parris M. Kidd, PhD

Parris M. Kidd, PhD, a thought leader in dietary supplement application, has developed and overseen quality programs for numerous supplement brands. He earned his BSc from the University of the West Indies in Jamaica and completed his PhD at the University of California, Berkeley. Dr. Kidd is a steadfast advocate for enhancing product safety and efficacy through rigorous clinical research.

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Fact Sheet: Magnesium

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Overview

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Benefits

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Side Effects

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Food Sources

Footnotes

About The Author(s)

Parris M. Kidd, PhD

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Fact Sheet: Magnesium

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Overview

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Deficiency

Benefits

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Side Effects

Interactions

Food Sources

Footnotes

About The Author(s)

Parris M. Kidd, PhD

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