Magnesium
Magnesium is an essential mineral and a cofactor in hundreds of enzyme systems. It is involved in energy production, protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation.
What it does in the body
- Participates in energy-yielding metabolism
- Supports normal muscle and nerve function
- Contributes to protein, DNA and RNA synthesis
- Participates in glucose and blood-pressure regulation
Daily reference intake
In the U.S. DRI system, adult needs range from 310–320 mg/day for most women to 400–420 mg/day for most men; needs vary with age and life stage.
What can deficiency look like?
- Loss of appetite, nausea or fatigue may occur early
- Weakness
- Muscle cramps or abnormal neuromuscular activity in more pronounced deficiency
- Severe deficiency can disturb potassium and calcium balance
Who may be at higher risk?
- People with gastrointestinal diseases that reduce absorption
- People with type 2 diabetes
- People with alcohol dependence
- Older adults
Food sources
A varied diet is the first place to look for nutrients. Availability and nutrient content can vary by food, preparation and country.
Food-source note: Magnesium is widely distributed in plant foods. Processing and refining can reduce magnesium content in grains.
Absorption & practical context
The body absorbs a portion of dietary magnesium in the intestine and regulates balance largely through the kidneys. Magnesium supplement forms differ in solubility and absorption.
Important interactions
- Magnesium can reduce absorption of some antibiotics if taken too close together
- Bisphosphonate absorption can be reduced by magnesium supplements
- Diuretics and proton-pump inhibitors can influence magnesium status
Safety and context
High supplemental doses commonly cause diarrhea, nausea and abdominal cramping. People with impaired kidney function have a higher risk of magnesium accumulation and should not self-treat with high-dose magnesium.
Scientific sources
NIH Office of Dietary Supplements — Magnesium ↗ EU Register of Nutrition and Health Claims ↗Products whose current label lists this nutrient
The entries below are based on current manufacturer label information for the selected market. Compare the stated amount per daily serving and read the official product page before purchasing.