Do You Need a Magnesium Supplement? Experts Reveal Deficiency Signs and Benefits

Magnesium, the unsung hero of minerals, powers over 300 enzyme systems in your body, from energy production to muscle function and blood pressure control. But are supplements necessary, or is your diet enough?

Why Magnesium Matters
This multipurpose mineral supports a steady heartbeat, strengthens bones alongside calcium and vitamin D, and boosts insulin sensitivity, says Dr. Heather Viola, a primary care physician in New York City. It’s also a natural ally against constipation, migraines, and PMS symptoms, according to pharmacist Eleana Quattrocchi. Some studies suggest it may improve sleep, reduce stress, and prevent nighttime muscle cramps.

Are You Deficient?
The National Institutes of Health warns that many Americans fall short on magnesium, with up to 15% potentially deficient. Low levels can lead to insomnia, muscle cramps, fatigue, nausea, or even heart arrhythmias. Severe cases might cause low calcium or potassium levels. Conditions like Crohn’s disease, celiac disease, or gastric bypass surgery, as well as alcoholism or certain medications, can increase deficiency risks, notes dietitian Sue-Ellen Anderson-Haynes.

Getting Enough Magnesium
Adult women need 310–320 mg daily, while men require 400–420 mg. You can find magnesium in nuts, seeds, beans, leafy greens, avocados, bananas, yogurt, and dark chocolate. For example, two tablespoons of pumpkin seeds pack 156 mg, and an ounce of chia seeds offers 111 mg. Dietary sources are ideal, but supplements like magnesium citrate or glycinate may help those with deficiencies or specific health conditions, says dietitian Samantha Dieras.

Too Much of a Good Thing?
Overdoing supplements can cause diarrhea, nausea, or lethargy, though food sources are safe since kidneys flush excess. Different forms serve unique purposes: citrate for constipation, taurate for blood sugar control, or L-threonate for brain health. Always consult a doctor, as supplements may interact with medications.

Magnesium might not grab headlines, but its role in your health is undeniable. If your diet’s lacking or symptoms arise, a supplement could be the spark your body needs.