What Is Magnesium Good For? What Does Magnesium Do? | The Fork Clinic (2023)

What are Magnesium Supplements Good For? Taking the Mystery out of Magnesium.

Holistic Health

As of late, magnesium is the supplement that I’m asked the most about. But, because there are so many forms of magnesium it can be quite a mysterious nutrient. How do you know what form of magnesium to take and for what conditions?

I promised you answers and in this article, I’m going to answer your burning questions.

I’ll unlock the mystery of magnesium and you’ll learn:

  • The importance of magnesium in the body
  • How much magnesium you need, and why food alone might not be enough
  • How magnesium moves through the body and where it is stored
  • The best method for testing your magnesium status
  • The most common forms of magnesium supplements and who they are good for
  • My personal favorite magnesium supplements

What Is Magnesium Good For? What Does Magnesium Do?

Let’s start with some facts. Magnesium is an essential mineral in the body with a role in the physiological function of the brain, heart, and skeletal muscle. It goes beyond that; magnesium plays over 800 different essential biochemical roles in the body!

As the fourth most abundant cation (charged mineral) in the body, magnesium acts as a cofactor for more than 300 enzymatic processes responsible for regulating diverse biochemical reactions including, energy metabolism, protein synthesis, muscle and nerve function, blood glucose, and blood pressure control. Magnesium is a major player!

While we obviously need magnesium to maintain homeostasis, or balance, throughout the body, deficiencies are very common. Dr. Martha Shrubsole PhD, a research professor in the Department of Medicine at Vanderbilt University, who has led a research portfolio investigating the role that magnesium may play with cancer as part of the Personalized Prevention of Colorectal Cancer Trial was quoted saying;

“Magnesium deficiency is an under-recognized issue with up to 80 percent of people not consuming enough magnesium in a day to meet the minimum recommended dietary allowance (RDA).”

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When you think about this, it’s not surprising that 50% of the US population is deficient in magnesium!

Magnesium deficiencies have big implications in our health. Neurologist Dr. Norman Shealy stated, “Every known illness is associated with a magnesium deficiency.” He pointed out that magnesium is not only required for the electrical stability of every cell in the body, it’s the most critical mineral in this process. Dr. Shealy believed that magnesium deficiency was potentially responsible for more diseases than any other nutrient. There is no doubt magnesium plays an important role.

On a side note, without sufficient levels of magnesium we cannot metabolize Vitamin D. So, while Vitamin D deficiencies are far more recognized, all the supplementation in the world will not be sufficient if low magnesium levels are causing Vitamin D to be stored and inactive. And to further complicate things, Vitamin D supplements can increase calcium and phosphate levels (while they remain Vitamin D deficient) which can in turn lead to vascular calcification due to magnesium levels not being high enough to metabolize the Vitamin D. I tell people all the time… “It’s never one thing.”

How Much Magnesium Do You Need?

The RDA for magnesium is based upon age, life stage and sex. This chart is from The Linus Pauling Institute at Oregon State University.

Table 1. Recommended Dietary Allowance (RDA) for Magnesium

Life Stage


Males (mg/day)

Females (mg/day)
Infants 0-6 months 30 (Al*) 30 (AI)
Infants 7-12 months 75 (AI) 75 (AI)
Children 1-3 years 80 80
Children 4-8 years 130 130
Children 9-13 years 240 240
Adolescents 14-18 years 410 360
Adults 19-30 years 400 310
Adults 31 years and older 420 320
Pregnancy 18 years and younger - 400
Pregnancy 19-30 years - 350
Pregnancy 31 years and older - 360
Breast-feeding 18 years and younger - 360
Breast-feeding 19-30 years - 310
Breast-feeding 31 years and older - 320

*Adequate Intake

In theory, we should be able to get these levels on a daily basis by eating a variety of whole foods. Good sources of magnesium include leafy green vegetables, legumes, nuts and seeds. However, even with these plant foods in abundance in the diet, we may not be getting enough. The reason has to do with the soil. The magnesium we get from food is first in the soil where the food is grown. As industrial agriculture expanded, soil fertility has decreased and as a result magnesium-rich foods do not contain as much magnesium as they once did.

For this reason, I find that most people benefit from additional supplementation, given the widespread needs for magnesium throughout the body.

But, before supplementing, let’s talk about testing.

Why Guess When You Can Test – Magnesium Testing

I always recommend that before you begin supplementing with anything you get micronutrient levels tested so that you aren’t giving yourself more of something than you need… we don’t want to create a problem where there is none. Testing for magnesium deficiency has traditionally been performed using serum levels, however, since only 1% of magnesium in the body is detected the blood, this is not the most accurate or reliable method of testing. In order to understand this, you need to understand magnesium regulation and storage in the body.

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Interestingly, even though we absorb about 30% of our magnesium from ingesting food or supplements, the main site of regulation is the kidneys. 95% of the magnesium secreted is reabsorbed, meaning it is recycled and used again in the body. Any excess magnesium in the blood is sent to be excreted via the kidneys.

Magnesium is primarily stored in the bone, muscle and soft tissue. Since the body self-regulates magnesium levels by pulling it from the bones or other tissue when blood levels are low, looking at blood levels alone are likely to look normal when problems may exist. And since it is hard to test the bone or tissues for magnesium levels, we need another method.

This is why testing methods are so important to get an accurate picture of not only magnesium, but any nutrient of interest. Therefore, we test the levels of magnesium found in the erythrocytes, or red blood cells (RBC). While references ranges vary from lab to lab what is typically considered to be the normal for magnesium in the RBC range from 4.0 to 6.8mg/dL.

It’s important to keep in mind that these are simply reference ranges and part of the whole picture about magnesium. You’ll need to work with your functional medicine provider to determine what is necessary for you because we are all unique individuals.

However, if you determine you are low in magnesium based on a full clinical picture of lab testing, symptoms, diagnoses and other factors, supplementation is a wonderful solution for improving magnesium status.

Magnesium Supplements

What’s up with all the different forms of magnesium and what is the best kind to take?

Very simply the best kind to take is the one that will be best utilized by your body! And that is going to be determined by the form, quality, absorbability, solubility and bioavailability. What does all that mean? Let’s break it down.

For a substance to be absorbed or diffused through a membrane it has to first be dissolved into a medium where it is permeable in order to be bioavailable… in other words it has to get into the body in a form that is readily accepted to be used by the body. Keep in mind that minerals are helped or hurt by what’s in your stomach and intestines when you consume them. For instance, fat increases absorption while fiber decreases absorption of minerals. So, take them with a little fat and your Vitamin D!

Here are some of the most common forms of magnesium supplements:

  • Magnesium citrate is a magnesium preparation in salt form combined with citric acid. This form has about 16% absorbability making it a great choice because its more absorbable than other forms and is inexpensive. It has a gentle laxative effect and works by pulling water into the intestine making stools softer and able to pass with more ease, making it a great choice for those who tend toward constipation. Magnesium citrate has also been used for migraines with success.
  • Magnesium glycinate (bisglycinate) is magnesium combined with the amino acid glycine. Glycine has a calming effect because of its ability to increase neurotransmitters like GABA. This form is associated with relieving anxiety, reducing muscle pain, improving blood sugar levels, reducing inflammation, and promoting sleep. This form also is not as likely to have the GI effect of loose stools, so sometimes it is preferred by those who are GI sensitive.
  • Magnesium chelate is found in food sources and one of the most bioavailable forms of magnesium. It is found in dark chocolate, avocado, nuts, seeds, unrefined whole grains, beans, green leafy vegetables, milk, yogurt and fortified foods. A single ounce of almonds or cashews contains 20% of the daily needs. Chelated simply means it is in a form that is easily absorbed by the body and can refer to a supplement also.
  • Magnesium oxide, while this form of inorganic magnesium salts has a high loading of elemental magnesium there is very low absorbability/bioavailability. Only around 4% so this makes it a great remedy for those with constipation issues because it has a more pronounced laxative effect. This is the form in Milk of Magnesia. This form of magnesium is often used to treat migraines and constipation; however, it can cause bloating and because of the issues with absorbability it’s not a great choice for those with gastric surgeries or absorption issues. This is my least favorite form and I don’t recommend it.
  • Magnesium threonate is not the most readily available form of magnesium; however, it is unique in that it transcends the blood brain barrier to enhance receptors that are involved in synaptic plasticity. This ability to cross the mitochondrial membrane makes it an excellent source of magnesium for those with neurological concerns such as cognitive decline, depression, anxiety and fogginess.
  • Magnesium Malate is the combination of magnesium and malic acid. Malic acid is a fruit acid present in most cells in the body and an intermediate in the Krebs cycle, the process that makes energy in every cell. Some studies suggest this could be the most highly absorbable form of magnesium. In addition to the uses already discussed, magnesium malate is sometimes used as a natural antacid. It has been touted to improve physical performance by enhancing energy production and muscular function, this includes the same benefits to the heart muscle.
  • Magnesium oil and flakes, such as Epsom salt (magnesium sulfate) are other forms to consider. The really cool thing I love about magnesium oil is the delivery system. It can be rubbed or sprayed onto the skin, it absorbs well and since it bypasses the GI tract, it is a great choice for those with GI sensitivity or poor absorption. Likewise, Epsom salt baths are another great way to get magnesium as it is absorbed by the skin. One study showed that after 12 weeks of topical application, including soaks and oil application, levels of magnesium increased by 25%.

The benefits of magnesium are many: this is a nutrient to consider and optimize as needed. Since magnesium deficiency is epidemic, I recommend testing for most people. Please work with your functional medicine provider to determine the best way to optimize your levels and what form of magnesium to use in order to do so. Interested in micronutrient testing? Please make an appointment to get started.

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You Can Check Out Our Favorite Magnesium Supplements Here:

I like this Reacted Magnesium by Ortho Molecular which is a combination of malate, citrate, and glycinate because often we need various levels of approach.

And this is my favorite… magnesium citrate as Natural Calm (Raspberry Lemon flavor) is my go to form many times.

If you are looking for pure glycinate this is my choice – Pure Encapsulations Magnesium glycinate

My choice for magnesium threonate is Metagenics Mag L Threonate

When using magnesium malate, I prefer Designs for Health’s Magnesium Malate

One magnesium product line that I have not personally used but am excited about trying is the Ancient Minerals line. They came highly recommended to me.

Ancient Minerals has magnesium oil, flakes, gel, and lotion.

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And if you try them or have used them let me know your thoughts! I’m super excited to get them in and try them myself! Let us know if you are interested and we can ship them to you.


Alawi, A. M. A., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International Journal of Endocrinology, 2018, 1–17. doi: 10.1155/2018/9041694

Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients, 11(7), 1663. doi: 10.3390/nu11071663

Does magnesium hold the key to vitamin D benefits? (n.d.). Retrieved from https://www.medicalnewstoday.com/articles/324022#The-link-between-magnesium-and-vitamin-D

Ghabriel, M. N., & Vink, R. (n.d.). Magnesium transport across the blood-brain barriers. Magnesium in the Central Nervous System, 59–74. doi: 10.1017/upo9780987073051.004

Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality—Transdermal Magnesium? Nutrients, 9(8), 813. doi: 10.3390/nu9080813

Kass, L., Rosanoff, A., Tanner, A., Sullivan, K., Mcauley, W., & Plesset, M. (2017). Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. Plos One, 12(4). doi: 10.1371/journal.pone.0174817

Low magnesium levels make vitamin D ineffective. (2018, February 26). Retrieved from https://www.sciencedaily.com/releases/2018/02/180226122548.htm

Magnesium Citrate vs. Magnesium Glycinate. (2020, January 20). Retrieved from https://rootfunctionalmedicine.com/magnesium-citrate-vs-magnesium-glycinate/

Perlmutter, D. (2015, February). Retrieved from https://www.drperlmutter.com/magnesium-threonate-powers-brain/

Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164. doi: 10.1111/j.1753-4887.2011.00465.x

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Watts, D. L. (1988). The Nutritional relationships of magnesium. Journal of Orthomolecular Medicine, 3(4), 197–201. Retrieved from http://orthomolecular.org/library/jom/1988/pdf/1988-v03n04-p197.pdf

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What diseases does magnesium help with? ›

This review highlights areas where magnesium has been shown to improve symptoms of migraine headaches, Alzheimer's disease, cerebrovascular accident (stroke), hypertension, cardiovascular disease, and type 2 diabetes mellitus.

What are the seven signs you need magnesium? ›

This article lists 7 symptoms of magnesium deficiency.
  • Muscle twitches and cramps. Share on Pinterest Goodboy Picture Company/Getty Images. ...
  • Mental health conditions. ...
  • Osteoporosis. ...
  • Fatigue and muscle weakness. ...
  • High blood pressure. ...
  • Asthma. ...
  • Irregular heartbeat.
12 Apr 2022

What is magnesium used for everyday? ›

Magnesium is used in products that benefit from being lightweight, such as car seats, luggage, laptops, cameras and power tools. It is also added to molten iron and steel to remove sulfur. As magnesium ignites easily in air and burns with a bright light, it's used in flares, fireworks and sparklers.

What medications should you not take with magnesium? ›

Magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin ...

What does magnesium do to your heart? ›

In the heart, magnesium plays a key role in modulating neuronal excitation, intracardiac conduction, and myocardial contraction by regulating a number of ion transporters, including potassium and calcium channels.

How do you know if your magnesium is low? ›

What are the symptoms of magnesium deficiency symptoms?
  1. loss of appetite.
  2. nausea and vomiting.
  3. fatigue and weakness.
  4. shaking.
  5. pins and needles.
  6. muscle spasms.
  7. hyperexcitability.
  8. sleepiness.

What are the 3 main functions of magnesium in the body? ›

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong.

What food is highest in magnesium? ›

Magnesium-rich foods
  • pumpkin seeds, 30g (156mg)
  • chia seeds, 30 g (111mg)
  • almonds, 30g (80mg of magnesium)
  • spinach, boiled, ½ cup (78mg)
  • cashews, 30g (74mg)
  • peanuts, ¼ cup (63mg)
  • soymilk, 1 cup (61mg)
  • oatmeal, 1 cup cooked (6 mg)

What is the most common cause of magnesium deficiency? ›

Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.

What fruit is highest in magnesium? ›

Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.

Does magnesium help eyesight? ›

Improvement in the visual field was reported in NTG when 300 mg of Mg2+ citrate was administered orally for 1 month [35]. Another study conducted in a small number of patients with primary open angle glaucoma and NTG found that Mg2+ at 121.5 mg twice a day for a month improved the visual fields [36].

How long does it take for magnesium to start working? ›

Magnesium begins to take effect after one week of consistent supplementation.

Can you take magnesium with blood pressure medication? ›

However, magnesium supplementation is unnecessary and potentially dangerous if you are not deficient, and magnesium supplements can interact with some blood pressure medication. Your best option is to eat a healthy diet that includes plenty of foods rich in magnesium.

Should I take magnesium in the morning or at night? ›

Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.

Does magnesium have side effects? ›

Side effects and risks of magnesium supplementation

Most people who take magnesium supplements don't experience side effects, but magnesium can cause gut-related issues such as diarrhea, nausea, and vomiting, especially when used in large doses ( 2 ).

Can I take magnesium with vitamin D? ›

Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!

Does magnesium help blood circulation? ›

Indeed, the mechanisms for how magnesium lowers blood pressure "have been confirmed by laboratory studies," the researchers wrote. The mineral helps to prevent blood vessels from constricting, which can increase blood pressure and has been shown to improve blood flow, for example.

What happens to heart if magnesium is low? ›

As noted previously, magnesium deficiency reduces cardiac Na-K-ATPase, leading to higher levels of sodium and calcium and lower levels of magnesium and potassium in the heart. This increases vasoconstriction in the coronary arteries, which can induce coronary artery spasms, myocardial infarction and arrhythmias.

What does magnesium do for high blood pressure? ›

Magnesium is a mineral that's critical for many bodily functions, including blood pressure regulation ( 3 ). Studies show that magnesium supplements may help reduce blood pressure by increasing the production of nitric oxide — a signaling molecule that helps relax blood vessels ( 4 ).

What depletes the body of magnesium? ›

Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.

How can I test my magnesium at home? ›

You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.

What causes low magnesium levels in elderly? ›

A magnesium deficit in the elderly can occur due to inadequate nutrient intakes, multiple drug use, or altered gastrointestinal function. Magnesium has been targeted as a risk factor for elderly people and has been implicated in the aging process.

Is magnesium good for nerve pain? ›

The beneficial effects of magnesium treatment have also been demonstrated in patients suffering from neuropathic pain, such as in those with malignancy-related neurologic symptoms, postherpetic neuralgia, diabetic neuropathy, and chemotherapy-induced peripheral neuropathy.

What organ is responsible for magnesium? ›

Magnesium absorption is dependent on two concomitant pathways found in both in the intestine and the kidneys: passive paracellular transport via claudins facilitates bulk magnesium absorption, whereas active transcellular pathways mediate the fine-tuning of magnesium absorption.

Does magnesium reduce inflammation? ›

Benefits. Magnesium may reduce inflammation, improve muscle function, and lower stroke risk. 3 The nutrient has been shown to help people with certain health conditions, including type 2 diabetes and migraines. People with arthritis may also benefit from magnesium.

What vegetable is highest in magnesium? ›

List of Vegetables High in Magnesium
  • Spinach. Magnesium. per Cup Cooked. ...
  • Swiss Chard. Magnesium. per Cup Cooked. ...
  • Lima Beans. Magnesium. per Cup Cooked. ...
  • Acorn Squash. Magnesium. per Cup Cooked. ...
  • Artichokes (Globe or French) Magnesium. in a Medium Artichoke. ...
  • Kale. Magnesium. ...
  • Green Peas. Magnesium. ...
  • Okra. Magnesium.
26 Sept 2022

Is peanut butter high in magnesium? ›

Peanuts and peanut butter

Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.

How do you get 100% of magnesium daily? ›

Foods rich in magnesium
  1. Spinach and leafy greens. You don't have to like kale to squeeze magnesium-rich greens into your daily menu; leafy vegetables such as spinach, collard greens, swiss chard, mustard greens, and turnip greens are also good sources. ...
  2. Nuts. ...
  3. Whole wheat. ...
  4. Dark chocolate. ...
  5. Legumes. ...
  6. Edamame.

Who is most affected by magnesium deficiency? ›

Women should be getting 320 milligrams per day; men, 420 mg. Older people are at risk for magnesium deficiency because they not only tend to consume less of it than younger adults but also may absorb less from what they eat, and their kidneys may excrete more of it.

What disease causes low magnesium and potassium? ›

Gitelman syndrome, also known as familial hypokalemia-hypomagnesemia, is a rare genetic disorder in which there is a specific defect in kidney function.

Which kind of magnesium is best? ›

Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Is oatmeal high in magnesium? ›

Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.

Does magnesium help hair growth? ›

Magnesium has a direct impact on hair growth. It regulates hair follicle production and the overall hair growth cycle, making it an essential mineral for healthy hair growth. When magnesium levels are low, hair follicles go into a resting phase and stop producing new hair, leading to hair loss.

Are blueberries high in magnesium? ›

9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.

How can I increase blood flow to my eyes? ›

Exercise regularly

The eyes need oxygen to stay healthy and comfortable. Growing scientific evidence suggests that aerobic exercise can increase crucial oxygen supplies to the optic nerve and lower pressure in the eye.

Which vitamin is very good for eyes? ›

Vitamin A and vision make potent allies. Carrots contain lots of beta carotene and Vitamin A, which can contribute to your eyes' health and may provide a fantastic source of eye vitamins for macular degeneration and cataracts.

Which vitamin is best for our eyes? ›

Vitamin A is especially important for eye health. The American Academy of Ophthalmology explains that vitamin A helps your eyes produce pigments that make it possible to see the full spectrum of light. Vitamin A also nourishes other parts of your eye.

What is the quickest way to get magnesium into your body? ›

How To Raise Magnesium Levels Quickly & Naturally:
  1. Whole grains. Wheat bran and oats are rich in magnesium. ...
  2. Nuts. Almonds, cashew nuts, pistachios, peanuts, and walnuts are loaded with magnesium.
  3. Vegetable seeds. ...
  4. Potatoes and leafy vegetables. ...
  5. Fruits. ...
  6. Rock salt and sea salt. ...
  7. Ragi. ...
  8. Coconut.
19 Aug 2019

Does magnesium relieve muscle pain? ›

Magnesium contributes to flexibility and helps to prevent injury by loosening tight muscles. Without enough magnesium, muscles can't properly relax, possibly causing cramps. Low magnesium can create a buildup of lactic acid, known to cause post-workout pain and tightness.

How does magnesium make you feel? ›

“Magnesium is essential for brain function and acts on NMDA receptors in the brain which help brain development, learning and memory. It also helps with fatigue, tension, anxiety, mood, sleep and healthy functioning of the entire nervous system”.

Is it OK to take magnesium every day? ›

Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.

Which magnesium is best for leg cramps? ›

Magnesium citrate may be the most effective type if you want to try a supplement. If you're magnesium deficient, there may be other benefits from increasing your intake of this nutrient. And other remedies are available for leg cramping that may help.

Does magnesium lower cholesterol? ›

Magnesium has been reported to decrease total serum cholesterol, low density lipoprotein, and very low density lipoprotein, and increase high density lipoprotein.

What diseases are associated with magnesium deficiency? ›

Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.

Why do they give patients magnesium? ›

Magnesium has a clear role in the emergency management of a number of conditions. It should be used as first line therapy in eclampsia and torsade de pointes ventricular tachycardia. It has a clearly defined role as a second line therapy in acute severe bronchial asthma.

How do you know if you are deficient in magnesium? ›

Signs of a magnesium deficiency
  1. Loss of appetite. This is generally the first sign of hypomagnesemia. ...
  2. Nausea or vomiting. Another of the nonspecific magnesium deficiency symptoms is nausea or vomiting. ...
  3. Fatigue. ...
  4. Weakness. ...
  5. Muscle spasms and cramps. ...
  6. High blood pressure. ...
  7. Irregular heartbeat. ...
  8. Seizures.

Does magnesium fight bacteria? ›

Dirk Bumann at the Biozentrum, University of Basel, have now discovered that magnesium is crucial for bacterial growth inside host cells. Magnesium starvation is a stress factor for the bacteria, which stops their growth and replication.

Who needs to take magnesium? ›

Magnesium plays a crucial role in insulin and glucose metabolism. Many people with type 2 diabetes — a condition impacting blood sugar — also have a magnesium deficiency ( 2 ). In part, that's because high blood sugar or insulin levels can increase the amount of this nutrient that you lose through your urine ( 16 ).

How long does it take for magnesium to work? ›

Magnesium begins to take effect after one week of consistent supplementation.

How long does it take for magnesium to lower blood pressure? ›

After further analyzing the data, the researchers concluded that taking 300 mg of magnesium supplements daily for one month could result in lower blood pressure and higher levels of magnesium in the blood.

Which food has the most magnesium? ›

Magnesium-rich foods
  • pumpkin seeds, 30g (156mg)
  • chia seeds, 30 g (111mg)
  • almonds, 30g (80mg of magnesium)
  • spinach, boiled, ½ cup (78mg)
  • cashews, 30g (74mg)
  • peanuts, ¼ cup (63mg)
  • soymilk, 1 cup (61mg)
  • oatmeal, 1 cup cooked (6 mg)

What drinks are high in magnesium? ›

Beverages High in Magnesium (per 100 g edible portion)
  • Cocoa (pure cocoa) 440 mg.
  • Coffee (instant coffee) 410 mg.
  • Maccha. 230 mg.
  • Black tea (tea) 220 mg.
  • Gyokuro (tea) 210 mg.
  • Sencha (tea) 200 mg.
  • Cocoa (milk cocoa) 130 mg.
  • Kobu-cha. 70 mg.

Does magnesium heal the gut? ›

In this piece, we'll discuss the vital importance of getting a high enough daily intake of magnesium, particularly as it supports your gut health, protects your intestinal microbiome, and fends off diseases that have to do with digestive function.

Can you take vitamin D and magnesium? ›

Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!

Can magnesium cure infection? ›

Magnesium improves the white blood cells' ability to seek out and destroy germs. Low magnesium can lead to a cytokine storm, during which the body attacks its own cells and tissues instead of fighting off infection.


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