In this article, we’ll look at when your body really needs extra magnesium and when taking it “just in case” might not be necessary.
Why does the body need magnesium?
Magnesium plays a part in over 300 processes in the body. Cells use it to make energy, it helps the nervous system send signals, and it lets muscles contract and relax.
In short, magnesium is needed for several key body systems to work properly:
- The nervous system. It plays a role in the transmission of nerve impulses and the normal functioning of the nervous system.
- Muscles. It helps muscles contract and relax properly.
- Heart. It helps maintain a normal heart rhythm.
- Energy. It is essential for the processes through which cells obtain and use energy from food.
- Bones. A significant portion of magnesium is found in bone tissue, where it plays a role in bone metabolism and maintaining normal bone health.
- Metabolism. Magnesium is needed for the functioning of many enzymes involved in the metabolism of proteins, fats, and carbohydrates.
Your body needs magnesium all the time. That’s why it’s important to get it regularly from food, and sometimes from supplements if needed.
Where do we get magnesium?
The main source is everyday food.
Good sources of magnesium:
- nuts and seeds, especially almonds, cashews, peanuts, and pumpkin seeds;
- legumes like beans, chickpeas, and lentils;
- whole grains such as oats, buckwheat, and whole-grain bread;
- green vegetables like spinach and other leafy greens;
- сertain foods that have been fortified with magnesium.
A balanced diet can give you much of the magnesium you need.
But sometimes, diet alone isn’t enough. For example, certain digestive problems, trouble absorbing nutrients, or some medications can cause the body to lose more magnesium.
In these situations, it’s a good idea to talk to your doctor about whether you need supplements.
How can you tell if you’re low on magnesium?
First, it helps to know how much magnesium your body usually needs.
On average, adult men need about 400 to 420 mg of magnesium per day, and women need 310 to 320 mg. Pregnant women need a bit more. This total includes magnesium from both food and supplements.
But if you don’t hit this amount every day, it doesn’t always mean you’re deficient. Severe magnesium deficiency is rare in healthy people.
What should you really be looking out for?
A severe magnesium deficiency may cause:
- loss of appetite;
- nausea;
- weakness and severe fatigue;
- muscle spasms and cramps;
- tingling or numbness;
- and, in severe cases, heart rhythm disturbances.
However, feeling tired or having a cramp once in a while doesn’t mean you have a magnesium deficiency. These symptoms can come from many other things, like not enough sleep, stress, anemia, thyroid issues, and more.
Who should pay special attention to their magnesium levels?
It’s especially important to check your magnesium levels if something might affect how your body absorbs or loses it.
This may be relevant in cases of:
- gastrointestinal disorders;
- malabsorption of nutrients;
- diabetes;
- certain kidney diseases;
- long-term use of certain diuretics;
- long-term use of certain medications that reduce stomach acidity.
In such situations, a doctor can assess the patient’s diet, symptoms, medical history, and medications and determine whether additional testing is needed.
Which form of magnesium is best to choose?
On the packaging, you may see magnesium citrate, glycinate, chloride, lactate, aspartate, oxide, and other forms.
These aren’t just different names. The forms vary in how well they dissolve, how the body absorbs them, and how easy they are to tolerate.
In short, how do they differ?
- Magnesium citrate is well absorbed and is often used in supplements. In high doses, it can cause loose stools.
- Magnesium chloride is also a well-absorbed form. Like citrate, it can cause loose stools in some people.
- Magnesium lactate and aspartate are well absorbed and can be used to replenish magnesium.
- Magnesium oxide has a lot of elemental magnesium, but the body doesn’t absorb it as well as some other forms. It’s also more likely to cause loose stools. National Institutes of Health: Magnesium — Health Professional Fact Sheet
- Magnesium bisglycinate (glycinate) is easy for most people to tolerate and is common in supplements. However, there’s not enough evidence yet to say it works better than other forms for sleep or anxiety.
So, don’t pick a magnesium supplement just because you think it’s the best one.
What should you look for when choosing a supplement?
1. Do you even need a supplement?
If you don’t have a deficiency or special need, you don’t need to buy magnesium just because you feel tired or have trouble sleeping.
2. How much magnesium is in a single serving.
Check the label for the amount of elemental magnesium. This tells you how much magnesium is in each tablet or serving.
For example, if a label says 1,000 mg of magnesium citrate, that doesn’t mean you get 1,000 mg of magnesium. Some of that weight comes from the compound itself. Focus on the amount of elemental magnesium listed.
3. How you tolerate the supplement.
If you get diarrhea, nausea, or stomach cramps after taking magnesium, it might be from too high a dose or a certain form of the supplement.
So, it’s best to pick a supplement based on why you need it, your diet, your health, and any other medicines you take.
So, do you actually need magnesium?
Everyone needs magnesium, but not everyone needs to take it as a supplement.
If you get enough magnesium from your food and don’t have risk factors for deficiency, there’s no need to take supplements just in case.
But if you often have cramps, severe weakness, tingling, unusual muscle movements, or other ongoing symptoms, it’s better not to guess which supplement to take.
At SILK Medical, you can begin by talking to a doctor. They’ll look at your symptoms, diet, lifestyle, medical history, and any medicines you take. If needed, they can order lab tests or refer you to a specialist.
This way, you can find out if your symptoms are really caused by a magnesium deficiency and if you actually need a supplement, instead of taking one without a clear reason.
