Magnesium Benefits & Sources: A Complete Guide | Nature Made®

Quick Health Scoop

• Magnesium is a mineral that plays a vital role in maintaining good health
• Magnesium-rich foods include nuts, seeds, whole grains, and leafy green vegetables
• Over half of the U.S. population doesn’t get enough magnesium from food 1
• Magnesium supplement benefits include supporting bone health, nerve and muscle function, and helping convert food into cellular energy†

Did you know that even if you eat a balanced, nutritious diet, you might not get enough magnesium every day? In fact, more than half (54%) of the U.S. population consume less than the required amount of magnesium from food, according to research.1 As an important mineral, magnesium helps with hundreds of metabolic reactions in the body—from supporting nerve function to regulating muscle function to support bone health.†

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But what is magnesium good for and what is the best source of magnesium? Let’s dig deeper to find out more about magnesium health benefits and where to find this key nutrient.

What is Magnesium?

Magnesium is the fourth most abundant mineral in the body, with 50 to 60% stored in our bones, 1% found in our blood, and the remaining magnesium stored in cells and tissues.1 Most commonly identified as an electrolyte and touted for its role in maintaining mineral balance, magnesium plays a key role in many bodily functions. Despite the importance of magnesium, many American adults fail to consume the recommended daily amount (RDA).2 A magnesium supplement, such as Nature Made Magnesium 250 mg Softgels, may help fill nutrient gaps for this essential mineral.†

What Are The Benefits Of Taking Magnesium?

As a key nutrient vital to good health, magnesium plays a variety of important roles in the body, with both men and women reaping the benefits of taking magnesium. Involved in more than 300 enzymatic reactions in the body, magnesium helps convert food into cellular energy and helps support essential nerve function and nerve health.2 Magnesium also helps control muscle and nerve function, and helps support bone health.3 Magnesium also works as an electrical conductor, helping to contract and relax muscles and helps to maintain a normal heart function. With more than half of the body’s magnesium stored in bones and teeth, the rest of this mineral lives in various tissues throughout the body.4† 

How Does Magnesium Support Cellular Energy?

Magnesium helps our bodies break down the food we eat. For example, it turns carbohydrates and fat into cellular energy. Magnesium is required by cells to produce ATP (adenosine triphosphate), the body’s main source of energy. Magnesium is also involved in over 300 essential metabolic reactions , making this mineral a key player in cellular energy production.†

Magnesium Side Effects

Since the kidneys generally remove excess magnesium, Magnesium side effects aren’t common. However, if you take large doses of magnesium supplements and/or take certain laxatives containing magnesium, you may experience side effects.5 Side effects of too much magnesium may include diarrhea, nausea, and abdominal cramping.3 If you experience these effects when taking a magnesium supplement, consider switching to a supplement with magnesium glycinate, as this form is gentle on the stomach. As always, it's best to first consult with your healthcare professional to determine which magnesium supplement is right for you.

Who Should Take Magnesium?

Because magnesium benefits both men and women (as well as growing children and teens), and is an essential nutrient, everyone needs magnesium. But what does low magnesium mean? Over half of U.S. adults (54%) don’t consume enough magnesium in their daily diet.1 Low levels of magnesium can occur due to reduced consumption of magnesium through the diet (food + supplementation), inadequate absorption and/or increased excretion of magnesium through the body.9 Health experts recommend a daily intake of 400–420 mg/day for men and 310–320 mg/day for women and 350-360 mg during pregnancy.3 So, if you’re consuming less than the recommended amount of magnesium each day, you might have low levels of magnesium and should consider taking a magnesium supplement

Who might not get enough magnesium? As previously mentioned, magnesium is a shortfall nutrient in the United States. However, there are key population groups at risk for magnesium inadequacy which include older adults and people with certain conditions.6, 10 Finally, people who eat diets high in protein, calcium, or Vitamin D might face an increased need for magnesium.5

Who shouldn’t take magnesium? If you have chronic kidney disease, or other health conditions, you should not take a new supplement, including magnesium, without first discussing it with your healthcare practitioner.7 

What should you not take with magnesium? Magnesium supplements can interact with some types of antibiotics, and acid-suppressing drugs and possibly some others, so check with your doctor before using if you are taking prescription medications.8

What Is The Best Way To Get Magnesium?

The best way to get the recommended amount of magnesium lies in eating a balanced diet full of nutritious foods, such as whole grains and plenty of fruits and vegetables, but more than half (54%) of American adults are not meeting their magnesium requirements from diet alone.1

That said, what food is highest in magnesium? According to the USDA National Nutrient Database the foods with the most magnesium (per one cup serving) include rice bran, molasses, and pumpkin seeds. But a variety of other foods contain this key nutrient, too. Some other food sources of Magnesium include:

• Fruit: avocado, banana, mango, raisins
• Green leafy vegetables: spinach, Swiss chard
• Legumes: black beans, chick peas, lima beans, mung beans, soybeans, white beans, yellow beans
• Meat/Poultry/Seafood: beef, chicken, mackerel, salmon
• Molasses
• Nuts: almonds, Brazil nuts, cashews, peanuts
• Seeds: pumpkin seeds sesame seeds
• Dairy: milk, yogurt
• Whole Grains: amaranth, brown rice, buckwheat, oats, quinoa

Chocolate lovers will be pleased to know that dark chocolate containing at least 70% cocoa also contains magnesium!

What About Magnesium Supplements?

When it comes to supplements, which type of magnesium is best? You can find magnesium supplements in several forms, including magnesium oxide, magnesium malate, magnesium glycinate, and magnesium citrate salts.6 Your healthcare provider might recommend a magnesium supplement if your body is having problems absorbing the nutrient. For instance, Nature Made’s High Absorption Magnesium Glycinate capsules are a high absorption form of magnesium, helps support muscle relaxation, bone, heart, and nerve health and is in a formula that’s gentle on the stomach. In addition, Magnesium Citrate also absorbs better due to citrate form, as compared to magnesium oxide.† 

Should I Take a Magnesium Supplement?

If your diet is lacking in magnesium-rich foods, a magnesium supplement may be a good choice to ensure your magnesium needs are met. Some people need magnesium supplements due to certain medications or health conditions. Talk to your healthcare professional to determine if a magnesium supplement fits into your supplement regimen. 

When Should You Take Magnesium?

Is it okay to take magnesium every day? Absolutely! But if you’re wondering whether it’s better to take magnesium at night or during the day, the timing doesn’t really matter. The key is to take your magnesium supplement consistently, so do what works best for you. For many people, taking supplements first thing in the morning is an easy way to remember. (Tip: Put your supplement next to your coffee machine if that’s how you start your day.) The best time to take magnesium is when you’re more likely to remember. If after dinner works better for you, that’s fine, too. And a bonus is that magnesium supports muscle relaxation, which you may want to experience closer to bedtime. 

It is important to take your magnesium supplement with food. Why? Because doing so may alleviate some of the digestive issues (such as nausea and diarrhea) that some people experience when taking magnesium supplements. As always, it’s best to follow the directions on the package regarding when and how to take the supplement. And if you do experience gastrointestinal side effects from taking magnesium with a meal, as mentioned, you may wish to switch to Magnesium Glycinate which is gentle on the stomach. Talk to a healthcare professional if you have any questions.

Learn More: When is the Best Time to Take Vitamins?

The Bottom Line

What does magnesium do for the body? It plays many crucial roles, from supporting muscle and nerve function to cellular energy production and supporting bone health. You can find magnesium in a variety of foods, especially nuts, seeds, whole grains, and leafy green vegetables. If your diet is lacking in magnesium-rich foods, taking a magnesium supplement can help ensure your magnesium needs are met.† 

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

Learn More About Vitamins & Supplements:

Quick Health Scoop

• As an essential mineral, Magnesium plays an important role in more than 300 enzymatic reactions in the body.†
• Magnesium helps support muscle relaxation; supports essential muscle, nerve, and heart function; helps convert food into cellular energy; and helps support essential bone and teeth health.†
• When considering Magnesium supplementation, know that different forms of Magnesium exist with various uses ranging from replenishing low Magnesium levels to helping relax the body.†
• Some of the different types of Magnesium include Magnesium Citrate, Magnesium Glycinate, Magnesium Oxide, Magnesium Malate, Magnesium Chloride, Magnesium Sulphate, and Magnesium Lactate.

You’re familiar with the vitamin and mineral superstars, like Vitamin D and Calcium, but you might not be as familiar with another key nutrient—Magnesium. Did you know, for example, that Magnesium is the fourth most abundant mineral in the human body? Or that it plays a key role in many bodily functions?

While you can get Magnesium from a variety of food sources (ranging from whole grains and dark green leafy vegetables to nuts and beans), you can also get it from dietary supplements.

If you are looking for more details, kindly visit nature made magnesium oxide.

You might be surprised to learn that there are different forms of Magnesium and that some forms of Magnesium are more easily absorbed by the body. Read to learn more about the various types of Magnesium and what they’re used for.

What Is Magnesium?

Commonly identified as an electrolyte, Magnesium is touted for its role in maintaining mineral balance because it works hand-in-hand with Calcium. In fact, 50 to 60% of Magnesium is stored in our bones, while the rest is stored in blood, cells, and tissues.[1]

However, it is estimated that 10-30% of people have a Magnesium deficiency and 54% of the U.S. population consumes less than the recommended amount of Magnesium from their diet alone.[1,8] That’s more than ½ of the U.S. population!

As a key nutrient vital to good health, Magnesium is an essential mineral the body requires for more than 300 enzymatic reactions.[2] It delivers a variety of health benefits, including the following: [2,3,4]

• Supports muscle relaxation†
• Supports essential muscle, nerve, and heart function†
• Helps convert food into cellular energy†
• Helps support essential bone and teeth health†

What Are The Different Types of Magnesium?

Since dietary supplements can help fill innutrition gaps, you might be thinking about taking a Magnesium supplement. But since Magnesium exists in multiple forms, you might be wondering, “What type of Magnesium should I take?” It really depends on your individual needs and health goals. Let’s break down the different types of Magnesium.

1. Magnesium Citrate

This is one of the most common types of Magnesium, and this form of magnesium is highly bioavailable, which means it’s easier for the body to absorb. Magnesium Citrate is chelated form of Magnesium. Chelated forms of Magnesium have special molecular bonds to other organic compounds, in this case citric acid, which make them more stable and allow them to be better absorbed in the body than some other forms of Magnesium, such as Magnesium Oxide.[5] It’s a good choice if you want to increase your magnesium levels.

2. Magnesium Glycinate

Another one of the chelated forms of Magnesium is Magnesium Glycinate (sometimes called Magnesium Bisglycinate), which is elemental magnesium bound with glycine (an amino acid). It’s also better absorbed by the body than other Magnesium forms such as Magnesium Oxide and Magnesium Glycinate is gentle on the stomach.†

3. Magnesium Oxide

Magnesium Oxide is a Magnesium salt that consists of Magnesium and oxygen ions. Magnesium Oxide is commonly found in multivitamins and is generally less expensive than chelated forms of magnesium, but may cause some individuals to experience gastrointestinal issues.

4. Magnesium Malate

Magnesium Malate is is elemental magnesium combined with malic acid . This form of magnesium is also chelated, which again means it is better absorbed than non-chelated forms, and therefore has higher bioavailability. At Nature Made, Magnesium Malate is commonly found in a Magnesium Complex, which is great for those seeking multiple forms of Magnesium in one product. [7]

5. Magnesium Chloride

As another type of Magnesium salt, Magnesium Chloride contains chlorine. The body absorbs this form more easily than some other forms, which is why it is often used in capsules and tablets to help Magnesium intake.[9]

6. Magnesium Sulfate

If you’ve ever taken an Epsom salt bath, then you’re familiar with Magnesium Sulfate. When Magnesium, sulfur, and oxygen combine, they form Magnesium Sulfate, which looks similar to table salt. Instead, it’s often used to relax muscles to help relieve stress. As a salt, it can be dissolved in bathwater, but it’s also added to topical treatments, such as Magnesium oil and body lotions.

7. Magnesium Lactate

When Magnesium binds with lactic acid (naturally produced by your muscle and blood cells), it forms a salt called Magnesium Lactate. It’s often added to fortify foods with Magnesium.

Additional types of Magnesium exist as well, including:

• Magnesium Taurate
• Magnesium L-Threonate
• Magnesium Orotate
• Magnesium Phosphate
• Magnesium Carbonate
• Magnesium Aspartate

Magnesium Citrate vs. Glycinate: Which Should You Take?

Both are common types of Magnesium that are highly bioavailable and can be easily absorbed by the body. Typically, Magnesium Glycinate is gentle on the stomach, which is why some people prefer supplements with this form. Talk with your doctor or primary healthcare physician to help determine which supplemental magnesium works best for you.

Can You Have Too Much Magnesium?

The Recommended Dietary Allowance (RDA) for Magnesium varies, but in general, most adult women need 310-320 mg/day and most adult men need 400-420 mg/day.[4]

It’s unlikely that you’ll consume too much Magnesium from food, especially since your kidneys get rid of any excess through the urine.

However, it’s possible to get too much Magnesium from high doses of supplements or medications. .[2] And Magnesium toxicity can occur from taking mega-doses of antacids or laxatives (typically containing more than 5,000 mg/day Magnesium). .[2]

Turn To Research-Backed Supplements

While eating a healthy, balanced diet would ideally provide the nutrients our bodies need, supplements can help close the nutrient gaps and approximately 54% of us are not eating enough Magnesium from food alone. Whether you need a Magnesium supplement or another dietary supplement, look to a trusted brand that uses quality ingredients. Since , Nature Made has relied on research to serve as the foundation for our high-quality, science-backed products.

Bottom Line

Magnesium plays an important role in more than 300 enzymatic reactions and provides a variety of health benefits ranging from supporting muscle relaxation to supporting heart health to converting food into cellular energy. Many kinds of Magnesium exist, such as Magnesium Citrate, Magnesium Glycinate, and Magnesium Oxide. The body more easily absorbs certain types of Magnesium better than others. Magnesium benefits include supporting essential muscle and heart function, supporting nerve function, and helping to support bone and teeth health. Magnesium also helps relax the body. The best magnesium supplement really depends on what you’re using it for. Whether you’re considering a Calcium Magnesium supplement or Magnesium Glycinate capsules, always talk with your doctor to discuss which supplement would best meet your needs.†

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References 

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