Can Magnesium Supplements Improve Your Health?

Magnesium has recently been touted as a potential treatment for a wide range of health issues, from high blood pressure to migraine to anxiety.

Many people don’t get enough magnesium, partly because so much of the food we eat is processed, said Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis College of Health Sciences.

Research suggests as much as 80% of the magnesium found in some foods is lost when food is processed. This might be why 79% of Americans don’t get enough of the mineral through their diet.

While magnesium is an essential nutrient, you should check with a healthcare provider before adding the supplement to your regimen to treat any new symptoms you’re experiencing.

“Supplements can be helpful, although it’s best to review with a provider first,” Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell. Magnesium supplements can interact with certain medications, or they may not be a good fit as a treatment for the symptoms you’re experiencing.

What Does Magnesium Do for the Body?

“Magnesium is a co-factor for over 300 enzymatic reactions in the body,” said Amber Core, MDN, RD, a dietitian at The Ohio State University Wexner Medical Center.

These include protein synthesis, blood pressure and blood glucose regulation, muscle and nerve function, and DNA and RNA synthesis. Magnesium also supports the structure component of bones, Core explained.

If you’re low on magnesium, you may start feeling less than your best. “Having lower magnesium creates a negative feedback loop” in the body, van der Merwe said. “It’s like a domino effect,” she added.

Magnesium deficiency might be seen in people under a lot of stress, van der Merwe explained.

“Typically magnesium is inside your cells, but what happens when you’re under stress is the magnesium moves from inside the cell to outside the cell in your bloodstream, and it’s very easy to get excreted through your kidneys,” causing you to be low on magnesium. When this happens, you may notice symptoms like headache or muscle spasms caused by your magnesium levels. This can make your stress even worse and create a vicious cycle.

How Much Magnesium Do You Need?

Women need 310 to 320 milligrams (mg) of magnesium a day, while men need 400 to 420 mg. For reference, one ounce of dry roasted almonds contains 80 mg of magnesium; half a cup of boiled spinach contains 78 mg; and two tablespoons of smooth peanut butter contain 49 mg.

If you’re experiencing symptoms of low magnesium, you should try to increase your magnesium through food.

“I approach nutrition with a ‘food first’ mentality, in that we should get as many nutrients as possible from our foods before adding in supplements as needed,” Core said. “The nutrients in foods are easier for our bodies to use and absorb, as opposed to their elemental form in supplements.”

Legumes, nuts, whole grains, green leafy vegetables, milk, and yogurt are all good sources of magnesium.

What Magnesium Can—and Can’t—Help With

Zumpano said some studies have shown that magnesium supplementation can modestly reduce blood pressure, but more research is needed to confirm the benefit.

Magnesium may also reduce symptoms of anxiety by balancing levels of cortisol, a hormone that affects your stress levels, Zumpano added. Preliminary research also suggests magnesium may help people with mild depression.

Some users on TikTok also claim that daily magnesium supplements can help prevent migraine, but research on this connection is inconclusive. “Some studies show benefit, and some do not,” Zumpano said.

While animal studies have suggested magnesium may impact physical performance—by boosting glucose availability in the brain, muscle, and blood—there’s not enough evidence to show the same benefit in humans.

When Should You Try a Magnesium Supplement?

Experts say that magnesium supplements shouldn’t be used as a cure-all in place of healthy lifestyle habits.

Before you try a supplement, you can try to manage your stress level, prioritize sleep and exercise, and reduce intake of alcohol, caffeine, and processed foods, Zumpano said.

“If you have covered all these bases but are still experiencing concerning [symptoms], that is where supplements can help,” Zumpano added.

If you’re dealing with anxiety, high blood pressure, or migraine, a healthcare provider may suggest medication in addition to—or in place of—supplements.

“While proper nutrition and a healthy lifestyle are key for preventing a myriad of conditions, you may require medication as a treatment,” Core said. “Supplements can help to improve health, but are not meant to cure any conditions.”

Ultimately, it’s worth talking to a provider before making any changes, no matter how harmless they seem. “Always discuss your concerns with your doctor,” Core said.