Magnesium is one of those essential minerals we don’t think about much — but it quietly supports hundreds of processes in the body, from keeping our heart beating steadily to helping muscles relax after a workout. Despite its importance, many people don’t get enough magnesium from food alone, leading to questions about whether a supplement could help.

Let’s break it down: what magnesium does, who might benefit from taking it, and what to look for if you decide to add a supplement to your routine.

Why Magnesium Matters

Magnesium plays a crucial role in:

• Energy production: it helps convert food into energy

• Muscle and nerve function: supports proper contraction and relaxation

• Bone health: works alongside calcium and vitamin D

• Heart rhythm regulation

• Stress management and sleep quality

Low magnesium levels can contribute to muscle cramps, fatigue, poor sleep, headaches, and even mood changes.

Are You Getting Enough?

The recommended daily intake for adults is around:

• 310–320 mg for women

• 400–420 mg for men

Magnesium is found naturally in:

• Nuts and seeds (like almonds and pumpkin seeds)

• Leafy greens (like spinach)

• Whole grains

• Legumes

• Dark chocolate (bonus!)

But factors like stress, certain medications (such as diuretics or proton pump inhibitors), heavy sweating, or digestive issues (e.g. Crohn’s disease) can reduce magnesium levels.

Who Might Benefit From a Magnesium Supplement?

• People with low dietary intake

• Athletes or very active individuals (due to magnesium loss in sweat)

• Those with migraines or PMS (some evidence supports magnesium’s role in easing symptoms)

• Individuals with poor sleep or high stress

If you suspect you’re low in magnesium, it’s best to check with a health professional before starting a supplement.

Choosing a Magnesium Supplement

Magnesium supplements come in different forms, and each type is absorbed a little differently:

• Magnesium citrate: well absorbed, often recommended for those with constipation

• Magnesium glycinate: gentle on the stomach, good for relaxation and sleep

• Magnesium oxide: more magnesium per tablet, but less well absorbed

• Magnesium chloride or lactate: also well absorbed

Tip: Start with a low dose to see how your body responds, as high doses can cause loose stools.

The Bottom Line

Magnesium is vital for your health, and while it’s best to get it through a balanced diet, supplements can be useful in some cases. If you’re experiencing symptoms of deficiency or have increased needs, speak with your doctor or nutritionist about whether a magnesium supplement is right for you.