Magnesium Uses, Benefits, Side Effects, Rich Food & More

Home » Blog » Magnesium Uses, Benefits, Side Effects, Rich Food & More

Magnesium is an important mineral that is necessary for many metabolic processes in the human body. Despite its significance, a lack of it causes a number of health problems for many people worldwide. Magnesium helps produce energy, keeps bones healthy, maintains a steady heartbeat, and promotes neuron and muscle function. Sadly, between 10% and 30% of people worldwide suffer from magnesium insufficiency; rates are significantly greater for those with poor diets, long-term medical conditions, or particular lifestyle choices.

What is Magnesium?

Magnesium is a chemical element with the symbol Mg and atomic number 12. It’s the 4th most prevalent mineral in the human body, involved in over 300 enzymatic reactions, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It also helps manage blood sugar and blood pressure.

Daily Recommended Intake (RDI)

According to the National Institutes of Health (NIH), the recommended daily intake varies by age and gender:

Age Group	Male (mg/day)	Female (mg/day)
1–3 years	80	80
4–8 years	130	130
9–13 years	240	240
14–18 years	410	360
19–30 years	400	310
31+ years	420	320
Pregnant Women	—	350-360 mg
Athletes/Active Individuals	Up to 500 mg	—

Types/Forms of Magnesium

Type of Magnesium	Common Uses/Notes	Form Available
Magnesium Oxide	Often used as a laxative or antacid; less bioavailable for other uses	Tablets, Capsules
Magnesium Citrate	Well-absorbed; commonly used for constipation	Tablets, Powder
Magnesium Glycinate	Known for calming effects; may help with anxiety and sleep	Tablets, Capsules
Magnesium Chloride	Good absorption; used for general supplementation	Tablets, Capsules
Magnesium Threonate	May support cognitive function; newer supplement	Capsules, Powder
Magnesium Aspartate	Well-absorbed; general use	Capsules, Powder
Magnesium Lactate	Gentle on the stomach; suitable for those with GI sensitivity	Capsules
Magnesium Sulfate	Also known as Epsom salt; mainly used externally or in medical settings	Bath salts, IV
Magnesium Malate	May be better absorbed; sometimes used for energy and muscle pain	Tablets, Capsules
Magnesium Taurate	Potential benefits for heart health	Tablets, Capsules
Magnesium Orotate	Being studied for gut and mental health; more research needed	Tablets, Capsules

Health Benefits of Magnesium

Common health benefits of magnesium are

Magnesium for Energy Production
Magnesium for Brain and Nerve Health
Magnesium for Bone Strength
Type 2 diabetes
Regulates Blood Pressure
Magnesium for Heart Health
Enhances Sleep Quality
Reduces Symptoms of Anxiety and Depression
Anti-Inflammatory Properties
May Prevent Migraines

Common Uses of Magnesium

Here are some common uses of magnesium

Support heart health
Magnesium Uses in Medical Science
Improve sleep
Manage stress
In Medications
Help reduce leg cramps
For Athletes and Fitness Enthusiasts
PMS Symptom Relief
Topical Magnesium (Sprays, Oils, Creams)

Magnesium-Rich Foods

Here are the top magnesium-rich foods:

Leafy Greens (Spinach, kale, Swiss chard)
Nuts and Seeds (Almonds, pumpkin seeds, sunflower seeds, cashews, Brazil nuts)
Whole Grains (Brown rice, quinoa, millet, oats)
Legumes (Black beans, chickpeas, lentils)
Fruits (Bananas, avocados, figs, dried apricots, etc.)
Fish (Salmon, mackerel, halibut)
Dark Chocolate (at least 70% cocoa)
Soy products (milk, flour, tofu)
Peanuts and peanut butter
Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.)
Dried beans (lima, black-eyed peas, navy)

Tips for Better Absorption

Use with vitamin D (sunlight, fatty fish).

Avoid excessive alcohol and caffeine (they deplete magnesium).

Soak nuts and seeds to reduce phytic acid, which inhibits absorption.

Potential Side Effects of Magnesium

Mild Overdose Symptoms

Diarrhea
Nausea
Stomach cramps

Severe Toxicity Symptoms

Low blood pressure
Irregular heartbeat
Difficulty breathing
Confusion
Kidney problems

Magnesium Deficiency

Magnesium deficiency, medically called hypomagnesemia, is a condition where the amount of magnesium in the blood is lower than normal. Low blood magnesium levels, caused by various illnesses or drugs, characterize magnesium deficiency. The primary symptoms are low appetite, nausea or vomiting, muscle spasms or tremors, and abnormal heart rhythms.

Signs and Symptoms of Magnesium Deficiency

Fatigue or low energy
Muscle cramps, spasms, or twitches
Nausea and loss of appetite
Irregular heartbeat
Numbness or tingling in limbs
Irritability or anxiety
Poor appetite

Magnesium Supplements

Magnesium supplements boost magnesium intake, which supports a variety of body activities from muscle wellness to producing energy. Magnesium is required for energy production, muscle and neuron function, blood pressure regulation, bone health, and the synthesis of protein and DNA.

Final Thoughts

Magnesium is an important mineral that helps with more than 300 biochemical processes in the body. These include energy production, muscle and nerve function, bone health, blood sugar control, and heart rhythm. Magnesium deficiency affects 10–30% of people worldwide especially those who eat poorly, have long-term illnesses, or have certain lifestyles. Dietary sources of magnesium include leafy greens, nuts, seeds, whole grains, legumes, fruits, fish, dark chocolate, soy products, and dried beans. Adequate vitamin D intake, reducing alcohol and caffeine consumption, and soaking nuts and seeds can improve absorption. While magnesium is generally safe, excessive intake can cause diarrhea, nausea, stomach cramps, low blood pressure, irregular heartbeat, breathing problems, and kidney problems. Magnesium deficiency, known as hypomagnesemia, can cause fatigue, cramps, numbness, anxiety, poor appetite, and abnormal heart rhythms.

Related Blogs