Supplement Series: Magnesium Rocks!

Supplement Series: Magnesium Rocks!

Magnesium, a common mineral in the human body, is involved in hundreds of body reactions, from muscle health to metabolism.*

What are the dietary sources of magnesium?
Magnesium is found in many foods. It is especially abundant in whole grains, nuts and seeds, and leafy green vegetables, such as spinach. Meat, dairy foods and mineral water also contain fairly high amounts of magnesium.

Should I consider taking a magnesium dietary supplement?
Research suggests that many Americans don't get enough magnesium in their diets. If you take a water pill (diuretic) or have diabetes, your magnesium level can be low. You may also be at risk if you have a condition that affects your body's ability to absorb nutrients, such as Celiac disease.

Low magnesium can contribute to fatigue, muscle weakness and migraines.* Low magnesium can also worsen existing health issues, such as diabetes and cardiovascular conditions.*

How can Magnesium supplement and affect my health?
Supplemental magnesium can support your health in several ways:

How much supplemental magnesium should I take?
Your needed daily intake for magnesium varies by age and sex, but 350 milligrams (mg) is a good average. Ideally, you would obtain that amount through your diet. Consuming more than 350 mg can produce loose stools and diarrhea.

Are there any side effects from taking a magnesium dietary supplement?
Gas, bloating or diarrhea can occur if you consume more than the recommended daily amount of 350 mg. Individuals who have poor kidney health can be at a higher risk of magnesium toxicity. Talk to a health care professional before taking a magnesium supplement.

Is it safe to take a magnesium dietary supplement with other medications?Magnesium supplements can interact with various medications by:

If you are considering taking a magnesium supplement, check with your health care professional first, especially if you are pregnant or have a health condition.

*These statements have not been evaluated by the Food and Drug Administration.