Magnesium plays a big role in energy production, bone development, and muscle contraction, and it’s vital for brain, heart, muscle, and skeletal health (nearly 60% of our body’s magnesium1 is stored in the bones and teeth!).* It’s in our water sources, the ground beneath our feet, and our vegetables, nuts, seeds, whole grains, fruits, fish, and meat. However, a large proportion of the population in Western countries2 doesn’t get the recommended amount of magnesium from diet alone, due in part to dietary choices and also the way conventional agriculture strips soil (and therefore, food) of certain minerals. Almost half (44%) of Americans don’t get enough magnesium 3from their diet alone. Taking a magnesium supplement is a helpful way to ensure you reach the recommended daily intake of magnesium—420 mg for men and 320 mg for women—so that your body has one of the essential mineral tools it needs to function at its best. However, not all magnesium supplements are created equal. Here’s how to choose the right one for you. Like all minerals, magnesium is delivered as a complex, paired with another compound that assists with delivery. These secondary, helper organic compounds (e.g., glycine amino acid, citric acid, etc.) can also have health benefits of their own.* Here are some common forms of magnesium found in supplements, and their benefits: Promotes healthy blood pressure* Promotes healthy blood sugar levels* Promotes heart health* Promotes bone health* Helps support a healthy inflammatory response* Promotes deeper and more restorative rest (if magnesium bisglycinate)* 7 to 12 months: 75 mg/day 1 to 3 years: 80 mg/day 4 to 8 years: 130 mg/day 9 to 13 years: 240 mg/day 14 to 18 years: females: 360 mg/day; males: 410 mg/day 19 to 30 years: females: 310 mg/day; males: 400 mg/day 31 years and up: females 320 mg/day; males: 420 mg/day 19 to 30 years: pregnant: 350 mg/day; lactating: 310 mg/day 31 to 50 years: pregnant: 360 mg/day; lactating: 320 mg/day While every individual’s nutrition needs and response are unique, the most common, potential side effects of magnesium supplements (particularly at higher doses, especially if you’re not used to taking magnesium) are loose stools, upset stomach, and GI discomfort. Taking a more gentle and bioavailable magnesium supplement helps avoid these unpleasantries. Starting low and going slow, building up to the best magnesium dose for you personally, can also help limit potential side effects. Magnesium supplements have the potential to interfere with certain heart (e.g., blood pressure) medications and antibiotics, so you should always consult your doctor before adding a new supplement to your routine. That’s no surprise since the daily requirements for this macromineral are quite high. Adding a high-quality supplement to your routine is one way to ensure that your body has adequate levels of magnesium each day. Combine yours with a healthy, whole-food diet for added assurance that you’re giving your body the nutrients it needs. Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
